Healthy digestion depends partly on the bacteria living in the gut. Dietary fibre plays an important role in this process by supporting beneficial gut bacteria.
Certain foods also contain natural plant compounds called polyphenols. These can help create favourable conditions for bacteria in the gut.
According to nutrition expert Lauren Manaker, these compounds may also help the body produce fatty acids that support gut health, reports Real Simple.
Your heart could also benefit
Digestion is not the only aspect of health that can benefit from the right foods.
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Unsaturated fats are an important part of a heart-healthy diet. These include the plant-based omega-3 fatty acid ALA.
A 2023 study published in the journal Clinical Nutrition also suggests that gut bacteria may play a role in heart health.
However, the researchers emphasise that further research is needed.
One topping stands out
The brain may also benefit from certain plant compounds.
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A 2026 study published in Food Science and Human Wellness found an association between certain compounds in the body and improved brain function in healthy older adults.
According to Real Simple, walnuts are a particularly good choice as an oatmeal topping.
Walnuts contain healthy fats, dietary fibre and plant compounds.
Lauren Manaker recommends eating around 28 grams a day, equivalent to approximately seven whole walnuts or 14 walnut halves.
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Research suggests several potential health benefits, but it has not yet been proven that walnuts directly improve memory or prevent disease.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.