Eat whole grains

Fiber and indigestible carbohydrates like beta-glucan are abundant in whole grains. Instead of being absorbed in the small intestine, these carbohydrates go to the large intestine to encourage the development of good bacteria there.

Whole grains may help humans' bifidobacteria, lactobacilli, and bacteroidetes grow, according to research. According to this research, eating whole grains also made people feel more satisfied and lowered inflammation and some heart disease risk factors. However, keep in mind that some studies indicate that gluten-containing grains, including wheat, barley, and rye, may potentially have a detrimental effect on gut health by increasing intestinal permeability and inflammation in certain people. More research is required to discover whether eating grains containing gluten may also change the gut flora in healthy adults who do not have celiac disease or a sensitivity to gluten.