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5 Gut Friendly Vegetables to Feed Your Microbiome

Spring vegetables like leeks, asparagus, and spring onions are some of the gut-friendliest veggies around.


Spring Veggies at Pike Place Market

Spring Produce, Pike Place Market, Seattle | Photo by Carl Hanson

They're the high-fiber foods (a.k.a., the prebiotics) that your gut microbes crave.

Keeping your friendly gut bacteria well-fed helps them help you. And they've got a lot on their plate. They manufacture serotonin and vitamins B12 and K, fight pathogens, prep and protect the immune system, maintain gut health, and regulate metabolism, to name just a few responsibilities.

To really thrill them, consider cooking your fresh veggies with a lighter touch. Soft, overcooked veggies are broken down and digested before the good bacteria can get at 'em. So leave a little crunch. Also, eat further down the stalks -- for example, not just the soft tips of the asparagus but the more fibrous stems, too.

OK, let's get to the recipes.

1. Leeks



Photo by Carl Hanson

2. Asparagus



Photo by Carl Hanson

3. Fennel


Fennel Bulbs

Photo by Carl Hanson

4. Artichokes


Fresh Artichokes

Photo by Carl Hanson

5. Green Garlic/ Garlic Scapes


Spring Onions

Photo by Carl Hanson


Feed your healthy gut with these top-rated prebiotic and probiotic recipes.

Carl Hanson

About Carl Hanson

Carl will eat that. Share with him @CarlNo9 on Twitter.