Plants

The strongest signal in gut research isn't 'eat this specific vegetable'. It's variety. Different plants feed different microbes. A wider plant palette usually means a wider microbial community, which usually means a more resilient gut.

Herbs and spices count. A pinch of oregano is a plant. So is a slice of ginger, a spoon of mustard, a scatter of parsley. This is the easiest way to widen your diversity without changing what you cook.