Cheap Gut-Health Boosters Doctors Swear By – Page 32

1. Plain Yogurt

Plain yogurt stands out as a gut-health superstar, thanks to its natural supply of probiotics—the beneficial bacteria that help balance our intestinal flora. These “living cultures” support digestion, boost immunity, and may even influence mood by fostering a healthier gut environment. While both store-bought and homemade yogurt can be excellent sources, homemade varieties often contain higher concentrations of live bacteria, since they typically skip preservatives and pasteurization steps that can diminish probiotic content.

When shopping, doctors recommend selecting unsweetened, plain yogurts with “live and active cultures” clearly listed on the label. Sweetened yogurts or those with added flavors often contain extra sugar, which can undermine gut health. Greek yogurt, a strained option, is also a good pick for its higher protein content. For those interested in making yogurt at home, it’s as simple as using milk and a small amount of starter culture. This approach ensures you know exactly what’s in your yogurt and can maximize probiotic benefits. According to the Johns Hopkins Medicine, regular consumption of probiotic-rich yogurt can help restore a healthy balance of gut bacteria, especially after illness or antibiotic use.

2. Sauerkraut

Sauerkraut, a simple fermented cabbage dish, is a powerhouse for gut health due to its natural fermentation process. During fermentation, lactic acid bacteria thrive on the cabbage’s sugars, creating an environment rich in probiotics similar to those found in yogurt. These beneficial bacteria help replenish and diversify your gut microbiome, making sauerkraut a low-cost, flavorful way to support digestive health.

Compared to kimchi, its spicy Korean cousin, sauerkraut is milder in taste but equally effective in delivering live cultures. Both are created through fermentation and provide similar gut-boosting benefits, though kimchi includes additional vegetables and seasonings. When selecting sauerkraut, opt for unpasteurized varieties in the refrigerated section, as pasteurization destroys live bacteria.

Incorporating sauerkraut into your diet is easy: add a forkful to salads, sandwiches, or grain bowls, or use it as a tangy side dish. Some even enjoy it atop scrambled eggs or mixed into soups after cooking. According to Harvard Health, regularly eating fermented foods like sauerkraut can contribute to a more balanced and robust gut flora.

3. Kefir

Kefir is a tangy, drinkable dairy product celebrated for its exceptional probiotic diversity. While yogurt typically contains a handful of live bacterial strains, kefir is fermented with dozens, including both bacteria and beneficial yeasts. This variety means kefir can more robustly support gut health, promoting a balanced and resilient microbiome. Its thinner texture makes it a convenient choice for smoothies, salad dressings, or simply sipping on its own.

Compared to yogurt, kefir’s wider range of probiotic cultures may offer broader digestive benefits, especially for those seeking to restore or maintain healthy gut flora. For budget-friendly options, look for plain, unsweetened kefir in large containers at most grocery stores; these are often more affordable per serving.

Alternatively, making kefir at home is simple and cost-effective. All you need are milk and kefir grains—starter cultures that can be reused indefinitely with proper care. Just add the grains to milk, let it ferment at room temperature for 24 hours, then strain and enjoy. According to Cleveland Clinic, regular kefir consumption can improve digestion and support those with lactose intolerance, making it a versatile gut-health booster.

4. Bananas

Bananas are a household staple that double as a powerful prebiotic food, meaning they feed and support the growth of healthy gut bacteria. Unlike probiotics, which introduce new bacteria, prebiotics like those in bananas sustain the helpful microbes already residing in our digestive tract. Bananas are rich in resistant starch and fiber, both of which are key nutrients that encourage a thriving microbiome.

Interestingly, the gut-boosting benefits of bananas can vary depending on their ripeness. Green or slightly underripe bananas contain higher levels of resistant starch, making them especially beneficial for promoting the growth of good bacteria, according to research summarized by Healthline. As bananas ripen and turn yellow or spotted, their starch content converts to sugar, but they still offer fiber and vitamins.

For a simple, inexpensive way to support your gut, incorporate bananas into daily snacks—slice them over oatmeal, blend into smoothies, or enjoy them on their own. Their portability and natural sweetness make bananas a convenient, doctor-approved option for maintaining digestive balance without breaking the bank.

5. Oats

Oats are much more than a breakfast staple—they’re a potent ally for gut health, thanks to their high content of beta-glucan fiber. Beta-glucan acts as a prebiotic, fueling the beneficial bacteria in your gut and supporting a balanced microbiome. Regular consumption of oats has also been linked to improved digestion and reduced inflammation, offering benefits that extend well beyond the morning meal.

When considering your options, rolled oats tend to retain more of their natural fiber compared to instant oats, which are often more processed and may contain added sugars or preservatives. That said, plain instant oats can still provide gut-friendly benefits if you’re short on time. According to Medical News Today, oats’ fiber content helps promote healthy bowel movements and feeds the friendly bacteria in your colon.

For an easy, gut-friendly breakfast, try overnight oats with plain yogurt and sliced bananas, or cook a warm bowl topped with berries and a sprinkle of seeds. Oats are affordable, versatile, and easy to prepare—making them a doctor-endorsed choice for digestive wellness.

6. Lentils

Lentils are an affordable, nutrient-dense food that offer powerful support for gut health. Their high content of resistant starch acts as a prebiotic, feeding the beneficial microbes in your gut and promoting a healthy intestinal environment. As gut bacteria ferment resistant starch, they produce short-chain fatty acids like butyrate, which help reduce inflammation and support colon health.

Compared to beans, lentils contain similar amounts of fiber—typically around 8 grams per half-cup cooked—yet they are often easier to digest and less likely to cause bloating. Their combination of soluble and insoluble fiber helps move food smoothly through the digestive tract and nourishes your microbiome at the same time. According to Harvard T.H. Chan School of Public Health, lentils are an excellent choice for boosting fiber and supporting gut health without breaking the bank.

Incorporate lentils into soups, stews, salads, or simple one-pot dishes. Try cooking a batch with garlic, spices, and chopped veggies for a filling, affordable meal. Their versatility, affordability, and gut-boosting benefits make lentils a staple recommended by many doctors for everyday digestive support.

7. Apples

Apples are more than just a convenient snack—they’re a natural source of pectin, a type of soluble fiber that acts as a prebiotic. Pectin helps nourish the good bacteria in your gut, supporting a balanced microbiome and promoting smoother digestion. As these gut microbes ferment pectin, they produce beneficial compounds that support colon health and may even help regulate inflammation.

When compared to pears, apples offer similar prebiotic benefits since both fruits are rich in soluble fiber. However, apples are particularly versatile and widely available year-round, making them an easy and affordable option for daily gut support. For maximum benefit, eat apples with the skin on, as much of the fiber and nutrients are found there. According to Medical News Today, regularly consuming apples may aid digestion, help lower cholesterol, and support immune function.

Enjoy apples sliced with nut butter, chopped into salads, or baked with cinnamon for a healthy dessert. You can also simmer them into homemade applesauce with minimal added sugar. Simple, budget-friendly, and packed with gut-friendly fiber, apples are a favorite among doctors and nutritionists alike.

8. Kimchi

Kimchi, a staple in Korean cuisine, is much more than a spicy condiment—it’s a probiotic-rich food that can help transform your gut health. This traditional dish is made by fermenting napa cabbage, radish, and other vegetables with chili, garlic, ginger, and fish sauce. The fermentation process encourages the growth of lactic acid bacteria, which populate your gut with beneficial microbes and help maintain balance in your digestive system.

Like sauerkraut, kimchi is made through fermentation and offers similar gut-boosting benefits, but it stands out for its bold flavors and inclusion of additional vegetables and spices. According to research published by the National Institutes of Health, kimchi consumption has been associated with improved gut microbiota and may even support immune health.

To keep kimchi affordable, look for local brands in Asian markets or supermarkets, and check refrigerated sections for unpasteurized varieties—these retain the highest levels of live probiotics. You can also make kimchi at home with basic ingredients and a little patience. Add it to rice bowls, salads, or enjoy a small serving as a tangy side to maximize its gut-friendly effects.

9. Garlic

Garlic is not only a beloved culinary staple—it’s also a potent prebiotic that can help feed the friendly bacteria in your gut. Garlic contains unique fibers, such as inulin and fructooligosaccharides, which serve as fuel for beneficial microbes and help support a balanced digestive system. These prebiotic compounds have been shown to increase the presence of “good” bacteria like Bifidobacteria, which play a key role in gut health and immune function.

When comparing raw and cooked garlic, raw cloves contain the highest concentration of these prebiotic compounds. According to research from the National Institutes of Health, raw garlic may provide a greater boost to gut bacteria, but cooked garlic still retains some beneficial effects and can be enjoyed more easily by those with sensitive stomachs.

Boosting your garlic intake can be as simple as adding minced or crushed cloves to salad dressings, dips, and sauces, or stirring them into soups and stews near the end of cooking. Spread roasted garlic on whole grain toast, or mix chopped raw garlic into salsa or guacamole for an extra gut-friendly kick that won’t break the bank.

10. Onions

Onions are a flavorful, low-cost addition to meals—and a hidden gem for gut health. They’re rich in inulin, a prebiotic fiber that nourishes beneficial gut bacteria and encourages a thriving microbiome. Inulin helps promote digestive regularity and supports the growth of “good” bacteria, making onions an easy way to boost your daily gut-friendly fiber intake.

When comparing varieties, red onions offer slightly more antioxidants thanks to their deep pigmentation, while yellow onions are typically higher in overall inulin content. Both can be incorporated into the diet for their unique health benefits and culinary versatility. According to Medical News Today, inulin from onions not only supports gut health but may also help with blood sugar management.

To maximize their benefits, use onions both raw and cooked. Add thinly sliced raw onions to salads, salsas, or sandwiches for a zesty crunch, or sauté them with other vegetables for soups, stir-fries, and stews. Roasting onions caramelizes their natural sugars and makes them a delicious, gut-friendly side dish. With so many ways to enjoy them, onions are a must-have for any gut-healthy kitchen.

11. Pickles (Fermented)

Fermented pickles are a classic, tangy snack that can offer a probiotic boost for your gut—but only if you choose the right kind. Many pickles found on supermarket shelves are cured in vinegar rather than fermented, meaning they don’t contain live bacteria. In contrast, true fermented pickles are made by soaking cucumbers in a saltwater brine, allowing natural lactic acid bacteria to flourish and create that signature sour flavor.

When comparing DIY and store-bought options, homemade fermented pickles are often more cost-effective and allow you to control ingredients and fermentation time. Look for recipes that use just cucumbers, salt, water, and maybe some spices. Store-bought fermented pickles can also be a good option—just be sure to check labels for terms like “naturally fermented” and choose jars from the refrigerated section, which are more likely to contain live cultures. According to Harvard Health, fermented vegetables like pickles can support a diverse and healthy gut microbiome.

To save money, try making a big batch at home with seasonal cucumbers or other vegetables. Fermented pickles are not only affordable but also a flavorful way to sneak more probiotics into your daily routine.

12. Chia Seeds

Chia seeds are a tiny but mighty addition to any gut-healthy diet, celebrated for their high soluble fiber content. When mixed with liquid, chia seeds form a gel-like consistency, which slows digestion and helps feed beneficial gut bacteria. This fiber acts as a gentle prebiotic, supporting the growth of “good” microbes and contributing to smoother, more regular digestion.

Compared to flaxseed, chia seeds offer similar digestive benefits, though chia is unique in absorbing up to 12 times its weight in water, creating a more pronounced gel. Both seeds are packed with fiber, omega-3 fatty acids, and plant-based protein, but chia seeds don’t require grinding to access their nutrients—making them more convenient for quick meal prep. According to Medical News Today, chia’s soluble fiber can help modulate blood sugar and cholesterol while supporting gut health.

Affordable and versatile, chia seeds can be sprinkled over oatmeal, stirred into yogurt, or used to make overnight chia pudding. Add a spoonful to smoothies or even baked goods for a fiber boost. Their long shelf life and minimal prep make chia seeds a smart, budget-friendly choice for daily gut support.

13. Cabbage

Cabbage is an affordable, versatile vegetable that offers a one-two punch of fiber and vitamin C—both essential for a healthy gut and immune system. Its high fiber content helps feed beneficial gut bacteria and supports regular digestion, while vitamin C acts as a powerful antioxidant, protecting the digestive tract from oxidative stress. This humble vegetable is easy to find and often costs just pennies per serving.

Raw cabbage, as found in coleslaw or salads, provides the most fiber, crunch, and nutrients. Cooking cabbage—whether sautéed, steamed, or added to soups—softens its texture and makes it easier to digest for some people, though it can slightly reduce its vitamin C content. Both raw and cooked cabbage can benefit your gut, so variety is key. According to Medical News Today, cabbage’s fiber content helps promote gut motility and balance the microbiome.

For easy meal prep, shred cabbage into salads, toss it in stir-fries, or add it to soups, stews, and tacos. Roasted cabbage steaks or oven-baked wedges are also delicious, budget-friendly ways to enjoy its gut-health benefits.

14. Green Tea

Green tea is a soothing, antioxidant-rich beverage that delivers unique benefits for gut health. Its abundance of polyphenols—plant compounds with antioxidant and anti-inflammatory properties—serves as fuel for beneficial gut bacteria, supporting a more balanced microbiome. These polyphenols, including epigallocatechin gallate (EGCG), can help increase populations of “good” bacteria while inhibiting harmful strains.

Compared to black tea, green tea generally contains higher concentrations of these powerful polyphenols, thanks to its lighter processing. Both teas offer some digestive benefits, but green tea stands out for its gut-friendly, anti-inflammatory effects. According to Harvard Health, regular green tea consumption may improve gut health and even support metabolic function.

For an affordable daily boost, purchase green tea in bulk or choose generic store brands. To reap the benefits, aim for one to three cups per day—served hot or cold, plain or with a splash of lemon. You can even add brewed green tea to smoothies or use it as a base for iced herbal blends. Its gentle flavor and budget-friendly price make green tea a smart addition to any gut-health routine.

15. Carrots

Carrots are a vibrant, affordable vegetable that provide a double benefit for gut health: dietary fiber and beta-carotene. Their fiber content helps support healthy digestion by feeding beneficial gut bacteria and promoting regularity. Beta-carotene, a potent antioxidant, is converted to vitamin A in the body, which supports gut lining integrity and overall immune function.

Both raw and cooked carrots offer gut-friendly nutrients, but there are subtle differences. Raw carrots have a satisfying crunch and slightly higher fiber content, making them an excellent choice for snacking or salads. Cooking carrots softens their texture and, interestingly, makes beta-carotene more bioavailable, meaning your body can absorb it more efficiently. According to Harvard T.H. Chan School of Public Health, incorporating carrots regularly can support digestive and immune health.

For easy, budget-friendly snacks, pack raw carrot sticks with hummus, add shredded carrots to salads, or toss them into stir-fries and soups. Roasted carrots—seasoned with a touch of olive oil and spices—make a delicious side dish. With so many simple uses, carrots are a staple for gut health that won’t strain your wallet.

16. Sweet Potatoes

Sweet potatoes are a gut-health powerhouse, thanks to their combination of resistant starch and antioxidants. Resistant starch acts as a prebiotic, feeding the good bacteria in your gut and supporting a balanced microbiome. Sweet potatoes are also rich in beta-carotene—a vibrant antioxidant that provides their signature orange hue and is converted into vitamin A, supporting gut lining health and immunity.

Compared to white potatoes, sweet potatoes offer more fiber and a broader spectrum of antioxidants, but both can be beneficial for gut health if cooked and cooled to maximize resistant starch content. Sweet potatoes have a naturally sweet flavor and can be enjoyed in both savory and sweet dishes, making them a versatile, affordable staple. According to Medical News Today, sweet potatoes may help regulate digestion and promote a healthy gut environment.

For budget-friendly preparation, bake whole sweet potatoes, roast wedges with spices, or mash them as a side dish. Add cubes to soups, stews, or salads for extra fiber and flavor. Even simply microwaving a sweet potato makes for a quick, nourishing snack or meal base that supports gut health.

17. Barley

Barley is an ancient whole grain prized for its high concentration of beta-glucans, a special type of soluble fiber with impressive prebiotic effects. Beta-glucans help nourish beneficial gut bacteria, supporting a diverse microbiome and improving digestive regularity. They also slow the absorption of carbohydrates, which may help balance blood sugar and support long-term gut health.

When compared to wheat, barley stands out for its higher beta-glucan content and unique chewy texture. While both grains provide fiber, barley’s beta-glucans are particularly effective at fostering the growth of “good” bacteria and promoting gut health. According to Harvard T.H. Chan School of Public Health, regularly incorporating barley into your meals can lower cholesterol and improve digestive function.

Barley is affordable and easy to use in a range of recipes. Try adding cooked barley to soups, stews, or salads, or use it as a base for grain bowls. Barley can even be enjoyed as a hot breakfast cereal with fruit and nuts. Its versatility, cost-effectiveness, and prebiotic power make barley a smart choice for anyone seeking better gut health.

18. Berries

Berries are a delicious and nutrient-packed way to boost gut health, delivering a potent mix of fiber and polyphenols. The fiber in berries helps support digestive regularity and acts as a prebiotic, nourishing beneficial gut bacteria. Meanwhile, polyphenols—plant compounds with antioxidant and anti-inflammatory properties—may help shape a healthier, more diverse microbiome.

Different types of berries offer unique benefits: blueberries are rich in anthocyanins, strawberries provide vitamin C, and raspberries are especially high in fiber. All berries contribute to gut health, so mixing varieties is a great way to maximize nutritional value. According to Harvard Health, regular berry consumption may support digestive and cardiovascular health.

To save money without sacrificing nutrition, buy frozen berries—these are picked at peak ripeness and retain most of their nutrients. Add them to oatmeal, yogurt, smoothies, or simply thaw and enjoy as a snack. Frozen berries are often more affordable than fresh, making them an easy, accessible option for anyone aiming to improve gut health on a budget.

19. Beans

Beans are a classic, budget-friendly food loaded with resistant starch and fiber, both of which play key roles in supporting gut health. Resistant starch in beans acts as a prebiotic, providing fuel for beneficial gut bacteria and promoting the production of short-chain fatty acids that nourish the gut lining and help reduce inflammation. Beans are also packed with plant-based protein, making them a filling and nutritious staple.

When comparing beans to lentils and chickpeas, each offers a slightly different profile: black beans and kidney beans are especially high in resistant starch, while chickpeas (garbanzo beans) and lentils are easier to digest and cook more quickly. All varieties can benefit gut health, so choose based on taste and recipe. According to Harvard T.H. Chan School of Public Health, consuming beans regularly supports digestive wellness and can lower cholesterol.

For an economical approach, purchase dried beans in bulk and cook large batches to use in soups, stews, salads, or even as a base for veggie burgers. Canned beans are also affordable and convenient—just rinse before using to reduce excess sodium. Beans are a versatile, wallet-friendly way to power up your gut health.

20. Miso

Miso is a savory, umami-rich paste made from fermented soybeans (sometimes combined with rice or barley), and it’s a traditional staple in Japanese cuisine. The fermentation process uses beneficial microbes—primarily Aspergillus oryzae—to create a probiotic-rich food that supports gut health by increasing the diversity of good bacteria in the digestive tract. Unlike many processed condiments, miso retains its live cultures when added to warm (not boiling) dishes.

Compared to soy sauce, miso provides a much richer array of probiotics, as soy sauce is usually pasteurized, which destroys most beneficial bacteria. Miso also contains more protein and nutrients per serving. According to Medical News Today, regularly consuming fermented foods like miso may contribute to a healthier gut and improved digestion.

To enjoy miso on a budget, use it to make classic miso soup, stir into broths, or add a spoonful to salad dressings, marinades, and even roasted vegetables. Purchase miso paste in tubs at Asian markets or grocery stores—it’s long-lasting and a little goes a long way. With its deep flavor and probiotic punch, miso is an affordable way to boost gut health.

21. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a crunchy, nutrient-dense snack that offers notable benefits for gut health. Packed with fiber and magnesium, pumpkin seeds help promote regular digestion and support the health of the gut lining. Fiber in pumpkin seeds acts as a prebiotic, feeding beneficial bacteria in your digestive system and contributing to a balanced microbiome. Magnesium, meanwhile, plays a role in muscle function—including the smooth muscles of the digestive tract—and can help prevent constipation.

When compared to sunflower seeds, pumpkin seeds contain more magnesium and slightly more plant-based protein, while both offer heart-healthy fats and fiber. According to Harvard T.H. Chan School of Public Health, pumpkin seeds are especially beneficial for their mineral content and versatility in the diet.

For easy, affordable snacking, enjoy roasted pumpkin seeds on their own, sprinkle them over salads, yogurt, or oatmeal, or add them to homemade trail mix. You can also blend them into pesto or use as a crunchy topping for roasted vegetables. Their long shelf life and satisfying crunch make pumpkin seeds a doctor-approved, cost-effective gut-health booster.

22. Celery

Celery is an often-overlooked, budget-friendly vegetable that delivers gut health benefits through its fiber and high water content. The natural fiber in celery helps promote regular digestion and feeds beneficial gut bacteria, while its high water content aids in hydration and smooth movement of food through the digestive tract. This makes celery a great option for those seeking to support digestion without excess calories.

Compared to cucumbers, celery offers more fiber and a stronger crunch, making it more filling and satisfying as a snack or meal addition. Both vegetables are hydrating and low in calories, but celery’s unique blend of insoluble fiber and antioxidants gives it an edge for gut health. According to Healthline, celery’s fiber content can help support regular bowel movements and contribute to a balanced microbiome.

For affordable ways to enjoy celery, use it as a base for dips like hummus or nut butter, slice it into stir-fries, or chop into soups and stews for added crunch. You can also add diced celery to tuna or chicken salads, or include it in lunchboxes for a hydrating, gut-friendly snack.

23. Whole Wheat Bread

Whole wheat bread is a classic, affordable way to incorporate whole grains into your diet and boost your gut health. Whole grains retain the bran and germ—parts of the grain rich in fiber, vitamins, and minerals—that are stripped away in white bread. This extra fiber acts as a prebiotic, feeding beneficial bacteria and supporting digestive regularity.

Compared to white bread, whole wheat varieties offer more fiber and a lower glycemic index, meaning they release energy more slowly and support stable blood sugar. According to Harvard T.H. Chan School of Public Health, eating whole grains is linked to better gut health, reduced inflammation, and a lower risk of chronic diseases.

When shopping, look for loaves labeled “100% whole wheat” or “whole grain” as the first ingredient, and avoid breads with lots of added sugar or refined flour. Store brands and bakery outlets often sell nutrient-rich whole wheat breads at a lower cost. Enjoy whole wheat bread for sandwiches, toast, or as a base for avocado and veggie toppings—a simple, wallet-friendly way to support your microbiome.

24. Radishes

Radishes are an often-underappreciated root vegetable that can give your gut a boost without straining your grocery budget. These crunchy, colorful veggies are rich in fiber, which supports regular digestion and acts as a gentle prebiotic for beneficial gut bacteria. Radishes also contain antioxidants such as vitamin C and anthocyanins, which help combat oxidative stress and support overall digestive health.

When compared to turnips, radishes typically have fewer calories and a milder, peppery flavor. Both vegetables are members of the cruciferous family and offer similar gut-friendly fiber benefits, but radishes are often easier to slice raw into salads or snack on whole. According to Medical News Today, radishes may also support liver health and contain compounds that benefit the digestive tract.

To stretch your food budget, add sliced radishes to green salads, grain bowls, or coleslaws for an extra crunch. Try pickling them for a tangy, probiotic-rich topping or roasting with olive oil for a softer texture. Their sharp flavor and crisp texture make radishes a vibrant, affordable addition to gut-healthy salads and snacks.

25. Dandelion Greens

Dandelion greens are an often-overlooked superfood, prized for their impressive content of inulin—a prebiotic fiber that nourishes beneficial gut bacteria and promotes digestive health. The slightly bitter leaves are also rich in vitamins A, C, and K, plus minerals like calcium and iron, making them a nutrient powerhouse for your gut and overall well-being. Inulin from dandelion greens helps foster a balanced microbiome and can aid in regularity and immune support.

Chicory greens are a close relative, similarly valued for their prebiotic inulin. Both greens offer slightly bitter flavors, though dandelion is often easier to find wild or in farmers’ markets during spring and early summer. According to Healthline, dandelion greens have long been used for digestive benefits and liver support.

For the thrifty and adventurous, dandelion greens can sometimes be foraged from unsprayed lawns or fields—just be sure to positively identify plants and avoid treated areas. Alternatively, look for them at Asian or health food markets. Add dandelion greens to salads, sauté with garlic and olive oil, or blend into green smoothies for a potent, affordable gut-health boost.

26. Tomatoes

Tomatoes are a versatile, affordable food that pack a gut-health punch with their fiber and antioxidant lycopene. The fiber in tomatoes supports regular digestion and acts as a prebiotic to feed beneficial gut bacteria, while lycopene—a powerful plant compound—may help reduce inflammation in the digestive tract and support overall wellness.

Both fresh and canned tomatoes offer gut-friendly nutrients, but there are some differences. Fresh tomatoes are higher in vitamin C, while canned or cooked tomatoes typically provide more absorbable lycopene due to the heating process. According to Harvard Health, lycopene from cooked or processed tomatoes is more bioavailable and may offer added benefits for gut and heart health.

For budget-friendly meals, use canned tomatoes in soups, stews, and sauces, or add chopped fresh tomatoes to salads, sandwiches, and salsas. Roasting tomatoes intensifies their flavor and makes a delicious topping for whole grain bread or grain bowls. Whether fresh or canned, tomatoes are an inexpensive, easy way to boost your gut health every day.

27. Brown Rice

Brown rice is a nutritious, budget-friendly whole grain that delivers a steady supply of fiber and resistant starch—two key nutrients for gut health. The fiber in brown rice supports regular digestion and acts as a prebiotic, encouraging the growth of beneficial gut bacteria. Resistant starch, especially when brown rice is cooked and cooled, further nourishes your microbiome and helps regulate blood sugar levels.

Compared to white rice, brown rice retains its bran and germ, which contain most of the fiber, vitamins, and minerals. White rice, in contrast, is stripped of these beneficial layers during processing. According to Harvard T.H. Chan School of Public Health, choosing brown rice over white can promote better gut health and lower the risk of chronic diseases.

To save money, buy brown rice in bulk from warehouse stores or international markets, and store it in airtight containers to maintain freshness. Use brown rice as a base for grain bowls, stir-fries, or salads, or mix with beans and veggies for a filling, gut-friendly meal. Its versatility and affordability make brown rice a staple for healthy, budget-conscious kitchens.

28. Flaxseed

Flaxseed is a small but mighty superfood, offering an impressive dose of soluble fiber and plant-based omega-3 fatty acids—both excellent for gut and heart health. The soluble fiber in flaxseed acts as a prebiotic, supporting the growth of beneficial gut bacteria and aiding in regular digestion. Omega-3s, meanwhile, may help reduce inflammation in the digestive tract and promote a healthy gut lining.

When it comes to choosing between ground and whole flaxseed, ground flaxseed is the clear winner for gut health. Whole flaxseeds often pass through the digestive system intact, while ground flaxseed is more easily absorbed and delivers its full nutritional benefit. According to Harvard T.H. Chan School of Public Health, ground flaxseed is the preferred form for maximizing fiber and omega-3 intake.

For cost-effective daily use, buy whole flaxseed in bulk and grind small batches at home with a coffee grinder. Sprinkle it over oatmeal, yogurt, or salads, or blend into smoothies and baked goods. Flaxseed’s mild, nutty flavor and low price point make it an easy addition to any gut-friendly diet.

29. Broccoli

Broccoli is a nutrient-packed vegetable that offers a variety of gut-health benefits, thanks to its fiber content and a unique compound called sulforaphane. The fiber in broccoli promotes digestive regularity and acts as a prebiotic, helping to feed beneficial gut bacteria. Sulforaphane, a natural plant compound found in cruciferous vegetables, has been shown to support gut barrier function and reduce inflammation, contributing to a healthier digestive tract.

When compared to cauliflower, broccoli typically contains more fiber and a higher concentration of sulforaphane, though both vegetables are excellent choices for gut health. Including a variety of cruciferous vegetables in your diet can amplify their benefits. According to Healthline, regular broccoli consumption may help balance the gut microbiome and protect against digestive disorders.

For affordable meal prep, steam or roast broccoli florets, add them to stir-fries, or blend into soups for a fiber-rich boost. You can also chop raw broccoli into salads or slaws for a crunchy, gut-friendly addition. With its versatility, affordability, and gut-supporting nutrients, broccoli is a staple doctors recommend for digestive wellness.

30. Leeks

Leeks are a mild, versatile member of the allium family, celebrated for their rich content of prebiotic fiber—especially inulin. This prebiotic nourishes healthy gut bacteria, supporting a balanced microbiome and promoting regular digestion. Leeks are also packed with vitamins A, C, and K, as well as antioxidants that help protect the digestive tract from inflammation and oxidative stress.

When compared to onions, leeks offer a subtler flavor and slightly higher levels of inulin, making them a particularly effective prebiotic food. Both vegetables support gut health, but leeks’ delicate taste makes them a popular addition to soups, stews, and casseroles. According to Medical News Today, leeks may also support heart health and provide immune-boosting nutrients.

For affordable, gut-friendly recipes, add chopped leeks to potato soup, stir into omelets, or sauté with carrots and celery as a base for stews. Roast them alongside other root vegetables, or slice raw leeks thinly for salads and slaws. Their versatility and gentle flavor make leeks an easy, cost-effective way to add prebiotic fiber to your meals.

31. Split Peas

Split peas are an economical and highly nutritious pulse that deliver a stellar combination of fiber and plant-based protein. With around 8 grams of fiber and 8 grams of protein per cooked half-cup, split peas are an excellent choice for supporting gut health and providing lasting satiety. Their fiber acts as a prebiotic, nourishing beneficial gut bacteria and promoting healthy digestion.

Compared to other pulses like lentils or chickpeas, split peas are especially rich in soluble fiber, which helps regulate cholesterol and stabilize blood sugar. While lentils cook quickly and chickpeas offer a nutty flavor, split peas break down into a creamy texture when cooked, making them perfect for hearty, gut-friendly soups. According to Harvard T.H. Chan School of Public Health, pulses like split peas contribute to a healthy microbiome and have protective effects against chronic disease.

For a simple, affordable meal, simmer split peas with onions, carrots, celery, and spices to create a classic split pea soup. You can also blend cooked split peas into vegetable stews or curries for extra fiber. Their low cost and high nutritional value make split peas a gut-health staple.

32. Canned Sardines

Canned sardines are a budget-friendly, nutrient-dense seafood packed with omega-3 fatty acids—essential fats known for their powerful anti-inflammatory effects, including in the gut. Omega-3s help maintain a healthy gut lining, reduce inflammation, and may support a diverse, balanced microbiome. Sardines are also rich in protein, vitamin D, and calcium, especially when consumed with their edible bones.

Compared to tuna, sardines offer more omega-3s per serving and are less likely to contain high levels of mercury, making them a safer and more affordable choice for regular consumption. According to Healthline, sardines are among the best sources of these beneficial fats and can contribute to overall digestive and heart health.

For affordable, gut-friendly meals, add canned sardines to whole grain toast, salads, or pasta dishes. Mix them with mustard, lemon, and herbs for a simple spread, or incorporate into Mediterranean-inspired grain bowls. Their strong flavor means a little goes a long way, and their long shelf life makes sardines a practical pantry staple for supporting gut wellness.

33. Asparagus

Asparagus is a springtime favorite that’s loaded with inulin, a prebiotic fiber that feeds beneficial gut bacteria and supports a thriving microbiome. Inulin helps promote regular digestion, balance blood sugar, and foster the production of short-chain fatty acids, which are vital for a healthy gut lining. Asparagus is also a great source of folate, vitamin K, and antioxidants, making it a well-rounded choice for gut and overall health.

Compared to artichokes, another inulin-rich vegetable, asparagus is often more affordable and versatile. Both veggies offer similar gut-boosting effects, but asparagus is easier to prepare and can be enjoyed raw, steamed, roasted, or grilled. According to Healthline, regular asparagus consumption may help support healthy digestion and immunity.

To save money, buy asparagus in season—usually spring—when prices are lowest and freshness is highest. Look for firm, bright green stalks with tightly closed tips. Incorporate asparagus into stir-fries, salads, omelets, or simply roast with olive oil and lemon. Quick to cook and packed with prebiotics, asparagus is a delicious way to support gut health on a budget.

34. Artichokes

Artichokes are a gut-health powerhouse, celebrated for their high fiber content and abundant antioxidants. The fiber found in artichokes, particularly inulin, acts as a potent prebiotic to nourish beneficial gut bacteria and support healthy digestion. Artichokes are also rich in vitamin C, magnesium, and polyphenols, which help fight oxidative stress and inflammation in the digestive tract.

When compared to Jerusalem artichokes (also known as sunchokes), globe artichokes are less concentrated in inulin but still provide significant gut-friendly benefits. Jerusalem artichokes contain even more inulin and have a sweet, nutty flavor, but both varieties can support a diverse and healthy microbiome. According to Healthline, artichokes may aid digestion and promote beneficial gut bacteria growth.

For affordable prep, buy artichokes in season (spring) or look for frozen or canned varieties, which are often less expensive. Steam whole artichokes and enjoy the leaves with a simple dip, or add chopped hearts to salads, pasta, and casseroles. Roasting or grilling enhances their flavor and texture. With so many uses, artichokes are an easy, tasty way to boost gut health on a budget.

35. Cottage Cheese

Cottage cheese is a protein-rich, affordable dairy option that can also support gut health—especially when labeled as containing live and active cultures. These live probiotics, similar to those found in yogurt, help replenish beneficial bacteria in the digestive tract, potentially improving digestion and bolstering immune function. The combination of probiotics and protein makes cottage cheese a filling, gut-friendly snack or meal base.

Compared to yogurt, cottage cheese is milder in flavor and texture, and often contains higher protein per serving. However, not all brands contain live cultures, so it’s important to check the label for phrases like “live and active cultures” or specific probiotic strains. According to Healthline, cottage cheese can be a nutritious addition to a gut-healthy diet when chosen wisely.

For budget snacks, top cottage cheese with fresh or frozen berries, sliced bananas, or a sprinkle of flaxseed for added fiber. Use it as a spread for whole grain toast, a topping for baked potatoes, or mixed into salads. Its affordability, versatility, and probiotic potential make cottage cheese a smart, doctor-approved choice for digestive wellness.

36. Cucumber

Cucumber is a hydrating, low-calorie vegetable that supports gut health through its fiber content and high water percentage. While cucumbers are not as fiber-rich as some other vegetables, they still provide enough insoluble fiber to help promote regular digestion and support a healthy gut lining. Their natural hydration also aids in smooth bowel movements and helps maintain digestive comfort.

Compared to zucchini, cucumbers are higher in water content and have a milder flavor, making them especially refreshing in salads and as snacks. Zucchini, however, offers more fiber and a richer nutrient profile, so alternating between the two can provide variety and additional benefits. According to Healthline, cucumbers’ combination of water and fiber makes them a great choice for digestive health and hydration.

Enjoy cucumbers by slicing them into salads, pairing with hummus or yogurt-based dips, or adding to sandwiches for a satisfying crunch. Try making quick cucumber pickles for a tangy, gut-friendly treat, or blend into smoothies for extra hydration. Their affordability and versatility make cucumbers a staple for healthy, budget-conscious kitchens.

37. Beetroot

Beetroot is a vibrant, wallet-friendly vegetable that delivers notable gut health benefits through its fiber content and naturally occurring nitrates. The fiber in beetroot aids in regular digestion, feeds healthy gut bacteria, and supports a balanced microbiome. Meanwhile, dietary nitrates are converted in the body to nitric oxide, which may help improve circulation and support digestive tract function.

When compared to carrots, beetroot contains a similar amount of fiber but stands out for its earthy flavor and high nitrate content. Both vegetables are rich in antioxidants, but beetroot’s unique pigments, called betalains, offer additional anti-inflammatory and detoxifying effects. According to Healthline, regular beetroot consumption may support gut health, reduce inflammation, and even promote heart health.

For affordable meal additions, roast beetroot for salads or grain bowls, grate raw into slaws, or blend into smoothies for a nutrient boost. Boiled or pickled beets are also easy to prepare and store. Their versatility, affordability, and gut-friendly nutrients make beetroot a great choice for anyone seeking to support digestive wellness on a budget.

38. Seaweed

Seaweed is a nutrient-rich, budget-friendly food that offers unique gut-friendly fibers not commonly found in land vegetables. Seaweed varieties such as nori, wakame, and kombu contain polysaccharides like agar, carrageenan, and fucoidan, which act as prebiotics to nourish beneficial gut bacteria and help maintain a diverse microbiome. These fibers can improve digestion, support healthy bowel movements, and even modulate immune responses in the gut.

Different types of seaweed have distinct flavors and uses: nori is popular for sushi and snacks, wakame is often used in soups and salads, and kombu is a staple for broths and stews. All offer gut health benefits, but nori and wakame are especially easy to find and use in everyday meals. According to Healthline, regular consumption may help balance gut bacteria and provide key minerals like iodine and magnesium.

For affordable use, buy seaweed in dried sheets or flakes from Asian markets or the international section of grocery stores. Sprinkle over rice, salads, or soups, or add to smoothies for a savory nutritional boost. Seaweed’s versatility and low cost make it a smart choice for gut wellness.

39. Black Pepper

Black pepper is more than just a kitchen staple—it contains piperine, a natural compound that can enhance nutrient absorption and support gut health. Piperine has been shown to increase the bioavailability of certain vitamins, minerals, and even plant compounds, such as curcumin from turmeric, by making them easier for the gut to absorb. This effect can help maximize the benefits of a nutrient-rich diet and support overall digestive wellness.

When compared to chili powder, which contains capsaicin and has its own gut-stimulating effects, black pepper is milder but more effective in boosting absorption of nutrients and phytochemicals. According to Healthline, black pepper’s piperine may also support digestive enzyme activity and gut motility, both of which are important for healthy digestion.

For practical, budget-friendly seasoning, add freshly ground black pepper to salads, soups, roasted vegetables, and eggs. Pair it with turmeric in curries or golden milk to enhance absorption and flavor. Its versatility and low cost make black pepper an easy way to optimize your meals for digestive health without any extra effort.

40. Peas

Peas are a humble, budget-friendly vegetable that pack a powerful punch for gut health. Rich in dietary fiber and prebiotic nutrients like resistant starch, peas help feed beneficial gut bacteria and support regular digestion. The fiber in peas promotes satiety, helps regulate blood sugar, and contributes to a balanced microbiome—key factors for overall digestive wellness.

When compared to green beans, peas offer more fiber and protein per serving. Green beans, while also gut-friendly and low in calories, contain less resistant starch but do provide a satisfying crunch and plenty of vitamins. Incorporating both into your diet can add variety and maximize nutritional benefits. According to Medical News Today, regular consumption of peas can improve gut function and support heart health.

For affordable meal pairings, add peas to soups, stews, stir-fries, or grain bowls. Mix frozen peas into rice, pasta, or omelets, or blend cooked peas into dips and spreads. Their sweet flavor and versatility make peas an easy, cost-effective addition to a gut-healthy eating routine, whether fresh, frozen, or canned.

41. Fermented Tofu

Fermented tofu, also known as “stinky tofu” or “preserved tofu,” is a unique plant-based protein that offers enhanced gut health benefits thanks to the fermentation process. Fermentation introduces beneficial bacteria and enzymes, which can aid digestion and support a more diverse microbiome. This makes fermented tofu an excellent, affordable probiotic food, especially for those seeking plant-based gut support.

Compared to regular tofu, fermented tofu contains live cultures and is generally easier to digest, as the fermentation process breaks down some of the soy proteins and antinutrients. Regular tofu is a good source of protein and minerals, but lacks the live probiotics that make fermented tofu special. According to Healthline, eating fermented foods like fermented tofu can help boost gut-friendly bacteria and improve overall digestive health.

For affordable options, look for jars of fermented tofu at Asian grocery stores or markets—these are usually inexpensive and shelf-stable. Adventurous cooks can also try fermenting tofu at home using simple recipes. Add fermented tofu to rice, noodles, or vegetable stir-fries for an umami-rich, gut-friendly protein boost.

42. Turnips

Turnips are an underrated root vegetable that offer meaningful benefits for gut and overall health. Packed with dietary fiber, turnips help support regular digestion and act as a gentle prebiotic, encouraging the growth of beneficial gut bacteria. They’re also a great source of vitamin C, an antioxidant that supports immune health and helps protect the digestive tract from inflammation.

When compared to radishes, turnips are milder in flavor and typically larger in size, making them ideal for roasting, mashing, or adding to soups and stews. Radishes, on the other hand, are often enjoyed raw for their peppery bite but offer similar fiber content. Both belong to the cruciferous vegetable family and bring gut-friendly nutrients to the table. According to Medical News Today, turnips are versatile, affordable, and low in calories, making them a smart choice for budget-conscious eaters.

For cost-effective meals, roast turnip cubes with herbs and olive oil, mash them as a potato alternative, or simmer in hearty stews. You can also slice raw turnips thinly for salads or slaws. Their adaptability and affordability make turnips an excellent addition to any gut-healthy meal plan.

43. Parsnips

Parsnips are a sweet, nutty root vegetable that shine as a source of prebiotic fiber, making them an excellent choice for gut health. Their fiber content helps feed beneficial gut bacteria, supports regular digestion, and promotes the production of short-chain fatty acids that nurture the gut lining. Parsnips are also rich in vitamins C and K, as well as folate and potassium, supporting overall wellness.

When compared to carrots, parsnips offer a slightly earthier flavor and a creamier texture when cooked. Both vegetables provide valuable fiber, but parsnips have a higher concentration of soluble fiber, which is especially helpful for gut bacteria. According to Medical News Today, parsnips’ unique fiber blend makes them a standout for digestive support and heart health.

For practical, budget-friendly meals, roast parsnip sticks with olive oil, blend them into soups, or mash as a potato alternative. Add grated raw parsnip to salads or slaws for a mild sweetness, or use as an affordable filler in stews and casseroles. Their versatility and prebiotic power make parsnips a great addition to any gut-healthy kitchen.

44. Popcorn (Air-Popped)

Popcorn, when prepared the right way, is a surprisingly healthy whole grain that can contribute to better gut health. Air-popped popcorn is rich in dietary fiber, supporting regular digestion and helping to feed the good bacteria in your gut. As a whole grain, popcorn retains its bran and germ, providing more fiber and nutrients than many processed snacks.

Compared to microwave popcorn, which often contains added fats, salt, and artificial flavors, air-popped popcorn is a much healthier and more affordable choice. Microwave varieties may have unnecessary additives that can undermine digestive health, while air-popped popcorn lets you control exactly what goes in your snack. According to Healthline, plain popcorn is low in calories and high in fiber, making it an excellent, budget-friendly snack for gut health.

For cost savings, buy popping corn kernels in bulk and use an air popper, stovetop, or even a simple brown paper bag in the microwave. Season with a pinch of salt, herbs, or nutritional yeast for extra flavor without added fat. Popcorn’s crunch and gut-friendly fiber make it a snack you can feel good about.

45. Ginger

Ginger is a time-tested root known for its anti-inflammatory compounds, particularly gingerols and shogaols, which help soothe the digestive tract and support a balanced gut. These bioactive components have been shown to reduce nausea, ease bloating, and may even promote the growth of beneficial gut bacteria. Ginger’s anti-inflammatory effects make it a go-to remedy for digestive discomfort and a powerful addition to a gut-healthy routine.

When comparing fresh to dried ginger, both forms offer gut-soothing benefits, though fresh ginger contains higher levels of some active compounds and a more vibrant flavor. Dried ginger, however, is convenient, shelf-stable, and can be just as effective when used in teas or cooking. According to Healthline, ginger is a safe and affordable option for calming the gut and supporting digestion.

For budget-friendly gut-soothing drinks, steep fresh or dried ginger in hot water with lemon, or add ginger to smoothies and homemade juices. Grate it into stir-fries, soups, or salad dressings for extra flavor. With its versatility and medicinal value, ginger is a staple for anyone looking to nurture their digestive health naturally.

46. Quinoa

Quinoa is a nutrient-dense pseudo-grain that offers an impressive dose of fiber and prebiotic potential for gut health. Its fiber content supports regular digestion and helps feed beneficial gut bacteria, while quinoa’s unique blend of plant compounds and protein makes it a standout choice for those seeking to boost their microbiome. Quinoa is also naturally gluten-free and easy to digest, making it suitable for a variety of dietary needs.

Compared to rice, quinoa packs more fiber, protein, and micronutrients per serving. While brown rice also delivers gut-friendly fiber, quinoa’s higher nutrient density and complete protein profile set it apart as a gut-health powerhouse. According to Healthline, quinoa’s blend of fiber, antioxidants, and minerals supports overall digestive wellness and may help reduce inflammation.

For affordable shopping, buy quinoa in bulk from warehouse or international markets, and rinse before cooking to remove bitter saponins. Use quinoa as a base for salads, grain bowls, or as a side dish for stir-fries and soups. Its versatility, quick cooking time, and gut-boosting properties make quinoa a smart, cost-effective staple for healthy eating.

47. Yogurt Drinks (Lassi, Ayran)

Yogurt-based drinks such as lassi from India and ayran from Turkey are delicious, probiotic-rich beverages that provide a boost for gut health. These drinks are made by blending yogurt with water, salt (and sometimes herbs or fruit), resulting in a refreshing, hydrating way to introduce beneficial bacteria into the digestive tract. The live cultures in yogurt drinks help support a balanced microbiome and can ease digestive discomfort.

When compared to kefir, lassi and ayran tend to have a milder taste and slightly fewer probiotic strains, but still offer valuable gut-health benefits. Kefir has a tangier flavor and contains a broader diversity of bacteria and yeasts, while yogurt drinks can be more customizable and are often easier on the palate. According to Healthline, regular consumption of probiotic drinks can improve digestion and support immune function.

To save money, make your own lassi or ayran at home by blending plain yogurt with water and a pinch of salt, or fruit for a sweet version. Homemade yogurt drinks are affordable, versatile, and can be tailored to your taste while delivering gut-friendly probiotics every day.

48. Kombucha

Kombucha is a fizzy, tangy beverage made through the fermentation of tea and sugar by a symbiotic culture of bacteria and yeast (SCOBY). This fermentation process produces a drink rich in probiotics, organic acids, and antioxidants, all of which can support gut health by replenishing beneficial microbes and promoting a balanced digestive environment. Kombucha’s live cultures help create a diverse microbiome, which is linked to improved digestion and immune function.

Compared to soft drinks, kombucha offers a much healthier alternative—lower in sugar, free of artificial additives, and packed with gut-friendly probiotics. Soft drinks, on the other hand, often contain excessive sugar and no beneficial bacteria, which can disrupt gut health. According to Healthline, regular kombucha consumption may support digestion, energy, and overall wellness.

To enjoy kombucha on a budget, try home brewing using black or green tea, sugar, and a SCOBY (available at health food stores or from fellow brewers). Homemade kombucha costs just pennies per serving and can be flavored with fruit, herbs, or spices. With its refreshing taste and probiotic power, kombucha is a smart choice for gut health.

49. Raspberries

Raspberries are a standout fruit when it comes to fiber content, making them an exceptional choice for digestive health and a balanced gut microbiome. Just one cup of raspberries delivers about 8 grams of fiber, much of it in the form of soluble fiber, which acts as a prebiotic and nourishes beneficial gut bacteria. This fiber also helps promote regularity and supports overall digestive comfort.

Compared to other berries like strawberries, blueberries, or blackberries, raspberries contain the highest amount of dietary fiber per serving. All berries are gut-friendly, but raspberries are especially effective for boosting fiber intake and supporting healthy digestion. According to Healthline, the antioxidants and plant compounds in raspberries may further reduce inflammation in the digestive tract.

To save money, opt for frozen raspberries, which are picked at peak ripeness and retain nearly all their nutrients. Toss frozen raspberries into smoothies, mix into oatmeal or yogurt, or use as a topping for whole grain pancakes. Their affordability, versatility, and impressive fiber content make raspberries a top pick for gut health on a budget.

50. Water

Water is the ultimate, cost-free gut-health booster—essential for digestive motility and the smooth passage of food through your intestines. Proper hydration helps dissolve nutrients, soften fiber, and prevent constipation, creating the ideal environment for beneficial gut bacteria to thrive. Without enough water, digestion can slow, leading to discomfort and sluggish gut function.

When compared to sugary drinks or sodas, water stands out for what it doesn’t contain: no added sugars, artificial sweeteners, or gut-disrupting chemicals. Sugary beverages can feed harmful bacteria and yeast in the gut, while water supports balance and regularity. According to Healthline, maintaining good hydration is linked to improved digestion, energy, and overall health.

To increase your daily water intake, carry a refillable bottle, flavor water with slices of fruit or herbs, or set reminders to drink throughout the day. Opt for water with meals and snacks, and make it your go-to beverage for gut-friendly hydration. Simple, accessible, and free, water is the foundation of every healthy digestive system.

Conclusion

Prioritizing gut health is a cornerstone of overall well-being, influencing everything from digestion to immunity and even mood. As this guide demonstrates, making small, affordable dietary changes—such as adding more fiber, fermented foods, and hydration—can deliver profound benefits for your microbiome. The foods doctors swear by are accessible and easy to incorporate into daily life, proving that gut wellness doesn’t require expensive solutions. However, if you experience persistent digestive symptoms, it’s important to consult with a healthcare provider or schedule regular screenings, as early detection is key to preventing more serious issues. For more information, visit NIDDK. Take charge of your gut health today—your body will thank you.

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