Because simple carbohydrates can negatively impact our health, Dr. Noorda explains that complex carbs are the way to go. “Complex carbohydrates are the ones you want. They’ll give you energy and boost your gut microbiome — which regulates many of the most important functions in your body, including your immune system and your hormones.”

Dr. Noorda tells us that we want to reach for fiber-rich foods, in particular. “Dark leafy greens, broccoli, Brussels sprouts, artichokes, sweet potatoes, carrots, and beets all contain a lot of fiber,” he says. “Fruits like raspberries, strawberries, pears, apples, oranges, and avocados also have a good amount of fiber.” Legumes and whole grains are also great options, he adds, going on to highlight some of his own personal favorites. “Whole grains such as barley, oats (always organic!), quinoa, and whole ancient grains (einkorn, kamut, and spelt are my favorites) contain beta-glucan, a type of soluble fiber that helps improve gut health by promoting the growth of beneficial bacteria,” Dr. Noorda explains.