Kimchi, made from fermented cabbage, contains beneficial bacteria that enhance gut health. This cruciferous vegetable also offers nutrients with antioxidant properties, contributing to the prevention of certain cancers. You can enjoy kimchi as an evening side dish; making it yourself allows you to control the amount of salt and seasoning.

Soybeans provide plant protein, complex carbohydrates, fiber, vitamins, and minerals. Their plant protein supports the growth of beneficial microorganisms like lactobacilli and bifidobacteria. Individuals with gastritis, acid reflux, or irritable bowel syndrome should limit evening soybean consumption, as it may stimulate acid secretion, causing bloating and indigestion.

Artichokes are rich in inulin, a type of prebiotic fiber from the fructan group, also found in garlic, onions, and green bananas. Inulin passes undigested through the small intestine to the large intestine, where it nourishes beneficial bacteria, improving digestion. It also supports mental well-being, promoting relaxation and better sleep.

Garlic benefits gut health by stimulating digestive enzymes, balancing bacteria, reducing inflammation, and easing bloating. Its inulin acts as a prebiotic, a type of fiber that nourishes beneficial bacteria and supports the immune system.

Plain Greek yogurt is rich in beneficial bacteria and protein, benefiting both the gut and immune system. When combined with prebiotic oats and fiber-rich fruits, it creates a delicious evening meal that aids digestion and promotes lasting fullness.

Dragon fruit is rich in fiber, which helps alleviate constipation. Its various fibers stimulate the growth of beneficial gut bacteria. You can prepare dragon fruit smoothies or eat it directly as an evening dessert to boost digestive health.