Oats

Oats uniquely carry an FDA-approved health claim for cardiovascular risk reduction, backed by beta-glucan that lowers LDL by 5 to 10% and reduces post-meal glucose by 30% in one cooked cup with 8 grams of fiber. Avenanthramides add anti-inflammatory GI benefits. Steel-cut oats boost F. prausnitzii response, with certified gluten-free options available.