There are a variety of components in your diet that play a role in gut health – and it can get complicated. Some foods have been linked to gut health benefits such as yogurt, kefir, miso, kimchi and kombucha that have live microorganisms that act as probiotics. But that’s just the tip of the iceberg.

A host of other components in food can contribute to gut health and overall wellness, says Kate Scarlata MPH, RDN, co-host of The Gut Health Podcast. For example, prebiotics are substances that are utilized by our gut microbes to provide health benefits. Scarlata explains, “Galacto-oligiosaccharides found in beans, pistachios and cashews; fructans found in artichokes, wheat, onion and garlic; and beta-glucan found in oats and barley are all key sources of prebiotics.” According to Scarlata, prebiotics can improve calcium absorption keeping bones and teeth healthy, help regulate blood sugar and can result in the production of butyrate, a substance created via fermentation that acts as an important fuel for intestinal cells.

The International Scientific Association or Probiotics and Prebiotics (ISAPP) recommends getting at least five grams of prebiotics every day. Scarlata points out that “eating whole grains, fruits and vegetables, and other fiber-rich foods can help.”

Below you’ll find eight surprising foods that registered dietitians recommend — in some cases, you may have known they’re healthy, but perhaps weren’t aware of the multitude of ways they contribute to gut health and overall well-being.

As a gastrointestinal (G.I.) dietitian, Scarlata is a huge fan of green kiwi. “The polyphenols in kiwifruit act as prebiotics, the fiber in kiwifruit softens stool for easier evacuation and it contains a key digestive enzyme, actinidin.” In addition, Scarlata points out that it is a well-tolerated fruit, even for those with a sensitive tummy or irritable bowel disease (IBD).

Some soft cheeses, like a soft blue cheese, mozzarella, feta and some cottage cheese provide probiotics, and are good for your gut explains Rebecca Jaspan, MPH, RD, CEDS, CDCES, owner of Rebecca Jaspan Nutrition. “A cheese will produce probiotics if they have gone through an aging process without being heated. These cheeses are produced using starter microbes and lactic acid, which contribute to their unique texture and taste, but also influence the beneficial bacteria in the cheese,” says Jaspan.

“Beans, rich in fiber and resistant starches, can support gut health by promoting beneficial bacteria in the G.I. tract,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. Harris-Pincus explains that “resistant starches from beans like chickpeas, lentils and pinto beans can enhance gut health by increasing beneficial bacteria and reducing harmful bacteria, gut permeability and inflammation, making them a valuable addition to a healthy diet.”

This whole grain can “support gut health by promoting the growth of beneficial bacteria in the digestive tract,” explains Harris-Pincus. Oats are rich in both soluble and insoluble fiber, particularly beta-glucan, which can help maintain a healthy gut by acting as fuel for good bacteria. “Studies have linked oat consumption to increased beneficial gut bacteria like Akkermansia muciniphila, Lactobacillus, and Bifidobacterium which produce important compounds, such as short-chain fatty acids, that support digestion and overall health,” Harris-Pincus points out.

Although yogurt may not be a surprising gut-healthy food, combining honey and yogurt might be. According to two studies from the University of Illinois Urbana-Champaign, researchers found that adding one tablespoon of honey in a serving of yogurt helps support probiotic survival in the gut. However, researchers also pointed out that honey is an added sugar and to be mindful about how much sugar is added to your overall diet. Using honey wisely, like adding a touch to unsweetened yogurt is not only a nice culinary pairing, but also provides gut-healthy benefits.

That’s right, this whole-grain snack is good for your gut, according to Amanda Sauceda, MS, RDN creator of The Mindful Gut. “Popcorn is filled with fiber with one ounce providing four grams,” says Sauceda. It also pairs well with other fiber-filled foods like dried fruit and nuts.

Nopales also known as prickly pear or cactus, is a “gut-healthy food that deserves a spot on your dinner plate,” exclaims Sauceda. One cup of cooked nopales has three grams of fiber and emerging research also suggests that the fiber in nopales may help improve symptoms for those with irritable bowel syndrome (IBS). “Nopales can be eaten raw or cooked and are often enjoyed in salads or with scrambled eggs,” says Sauceda.