Nurture your guts residents

Gut-friendly bacteria use fiber, an indigestible carbohydrate, as their main food source, so eat plenty of fruits, vegetables, and whole grains, such as oats, barley, whole wheat, and popcorn. Fiber also aids the passage of food and waste through the gut. Most adult women should aim for over 20 g of fiber a day; men should get at least 30 g. But again, go slowly: Increasing your fiber intake too quickly can cause gas and bloating.