TABLE 1.
Foods That Shape a Healthy Microbiome
| Soluble Fiber1 | Insoluble Fiber2 |
|---|---|
| Soluble grains: oat bran (oatmeal), rye, barley | Whole grains: wheat and corn bran, brown rice |
| Fruits: figs, prunes, plums, -berries, apricots, apples, bananas, pears, guavas, avocados | Fruits: avocados, unripe bananas, kiwi, grape and tomato skins |
| Vegetables: beans (all types), peas, soybeans, broccoli, root vegetables (onions, leeks, carrots, lentils, sweet potatoes, yams, Jerusalem artichokes, turnips, garlic), Brussel sprouts | Vegetables: green beans, peas, potato skins, cauliflower, zucchini, cabbage, celery |
| Seeds: flax, Chia, sunflower, sesame | Seeds: flax, Chia, sunflower, sesame |
| Nuts: all nuts—almonds have highest fiber | Nuts: all nuts |
1
Soluble fiber (dissolves in aqueous colon and is readily fermented by indigenous microbiota producing organic acids that promote cardiovascular, metabolic health).
2
Insoluble fiber (provides bulk to stool and prevents diverticulosis; resistant starches (in bold above) can also be fermented which retains the value of soluble fiber).