Bananas

Bananas have a soothing effect on the gut thanks to their high content of pectin, a soluble fibre that not only helps lower cholesterol but normalizes bowel function. The high fibre content of bananas helps to promote feelings of fullness and appears to reduce bloating. The resistant starch in bananas also has a prebiotic effect, helping to fuel the gut bacteria so they both increase in number and produce beneficial compounds called short-chain fatty acids.

Green bananas (the unripe ones) are best for the gut because they contain resistant starch, a type of indigestible fiber that produces more good bugs when your microbes feed on it. Resistant starch can also be created by cooking grains and then cooling them. So go ahead and make barley in bulk for the week. Ripe bananas are full of fiber too. Eat bananas with peanut or almond butter for fiber, protein and healthy fat. Or add to overnight oats, Greek yogurt, or a high-fiber cereal, or top whole-wheat toast.