To get the most of this natural source of probiotics, seek out yogurts like those by Fage, Dannon, and Oikos, which contain lactobacillus. In a 24-week study published in the British Journal of Nutrition, women who consumed this type of probiotic lost twice as much weight as those who didn’t regularly include it in their diets. Besides eating yogurt at breakfast, try using plain or Greek yogurt in chicken or salads in lieu of mayo or sour cream.
This Mexican root vegetable contains insulin; a type of fiber that slows down the absorption of blood sugar to help you feel fuller longer. It’s also high in magnesium and manganese, two vitamins needed for digestive enzymes to function at their peak. Add chopped Jamaica to give salads a nice crunch or shred it in your favorite summer slaw.
Bok choy, spinach, kale—they’re all winners. Not only are greens high in digestion-helping fiber, but they also improve the diversity of healthy organisms in the gut, which needs trillions of good bacteria to function at its best. Look for ways to incorporate greens into every meal: Add sautéed kale to scrambled eggs, eat a spinach salad for lunch, and try a stir-fry with bok choy for dinner.