It’s important to note that 90% of our serotonin receptors are located in the gut. (Serotonin regulates mood, cognition, learning, and memory, among other functions.) That’s a direct food-mood connection if ever there was one, and all the more reason to focus on prebiotic and probiotic foods that support a healthy gut environment.

As you peruse our list of microbiome-boosting foods—plus tips for cooking and sourcing them locally—a quick clarification on supplements versus whole foods: Some health experts recommend 3–5 grams of prebiotics ‘supplements’ daily, but too much can be problematic, especially for people with diseases of the GI tract. If using a supplement, start with small amounts to acclimate your gut. When eating prebiotic ‘whole foods’ that also contain vitamins, minerals, and antioxidants the recommended daily fiber intake is between 25-38 grams.

Prebiotics

Prebiotics consist of specialized plant fibers that fertilize the gut, so to speak, stimulating the growth of healthy bacteria, or probiotics.

Plants No surprise here: Fruits and vegetables are the basis for any healthy diet. But garlic, onions, leeks, asparagus, apples, and bananas (to name a few) are especially rich in prebiotics. Local produce is picked and sold at the peak of freshness, making it a good choice for nutrient density. Find farmers’ markets near you by visiting our Market Guide.

Tip: Challenge yourself to include as many colors as possible in your cooking and eating plan.

Sourdough Bread Bread is a popular enemy these days, but eaten in moderation, sourdough bread can actually raise levels of prebiotic Lactobacillus in the intestinal tract. Some of our favorite sourdough comes from Allez Bakery in Over-the-Rhine.

Tip: The best prebiotic bread is whole grain, seeded, and made with sourdough cultures.

Grains, Beans & Lentils Chicory root, oats, flaxseed, wheat, barley, beans, and lentils are all great prebiotic foods. (So is cocoa, although it doesn’t fall neatly into this category.) You can buy these items in bulk locally at Jungle Jim’s, Clifton Natural Foods, and Dean’s Mediterranean Imports.

Tip: Add cocoa and flaxseed to your morning cereal for a great-tasting prebiotic boost. And lean on beans and lentils as a protein source in savory dishes.

Probiotics

Probiotics cleanse the gut of excess bad bacteria to support vitamin production, immune system training, and nervous system regulation.

Yogurt & Kefir There are tons of ways to get a daily dose of yogurt and kefir, whose “good” bacteria may support cardiovascular health. Make overnight oats using yogurt from Snowville Creamery in Athens County, OH, and swap plain yogurt for sour cream.

Tip: Whisk together plain yogurt, lemon juice, minced garlic, and a pinch of salt for a dressing you can drizzle on pretty much everything.

Sauerkraut & Pickles Fermented foods are loaded with gut health-promoting probiotics, and our German roots in the Ohio Valley ensure we’ll never have to reach very far for sauerkraut. Check out The Pickled Pig in Walnut Hills and Fab Ferments in Lockland for a smorgasbord of fermented delights and

Tip: Sauerkraut is super versatile; throw some in your salsa, guacamole, or even scrambled eggs for an extra-special zip.

Kombucha & Kimchi Fab Ferments aims to offer “nourishing, traditional fermented foods that heal our body, mind, and soul.” Their flagship kombucha line now features Peace Out Orange Carrot, Groovy Grape, and other funky flavors. Meanwhile, their Bubonic Tonic beet kvass and Cosmic Curry kimchi pack a powerful probiotic punch.

Tip: With its fizzy, spicy, tangy flavor, kimchi makes a terrific standalone snack or all-purpose condiment.

Miso Check out miso, soy sauce, and other fermented creations from CinSoy (widely available at local retailers).

Tip: Whisk together 1 Tbsp. toasted sesame seeds, 2 Tbsp. white miso, 2 Tbsp. toasted sesame oil, 1/3 cup rice vinegar, 6 Tbsp. olive oil, 1 Tbsp. honey, and 1/2 tsp. sea salt. Drizzle over your favorite salad or vegetable dish.