Feed your gut, not a trend

Barnard dietitian Maggie Chang reveals how you can support your gut microbiome through simple dining hall meals better than any viral “superfood.”

Photo by Vernon Demir/The Barnard Bulletin

By Ellie Koff

November 9, 2025

As you are swiping into Diana or Hewitt, gut health may not be the first thing on your mind, but the balance of bacteria within your digestive system contributes more to your overall health than you may think. 

With popular internet trends on the rise and lifestyle influencers promoting products like Coconut Cult, kombucha, and kefir, Barnard College’s current dietitian, Maggie Chang, provides some insight on how students can maintain a healthy gut at Barnard. Chang is the covering dietitian for Erika DeMinno, who is on maternity leave for the fall semester. 

To better understand how to maintain a healthy gut, it is important to first be aware of how our gut works. There is a complex network of microorganisms within everyone’s digestive system, known as the gut microbiome. Chang describes this as the “different bacteria, fungi, and parasites that work together to keep your digestive system and immune system healthy.” These organisms do more than just digest food; they are essential to breaking down the tough dietary fibers that our bodies are incapable of processing on our own, even helping to regulate the immune system and to promote overall health. According to Chang, the foundation of good gut health is diversity. 

“A healthy gut has a wide variety of microbes and a strong intestinal wall,” Chang explains. 

The intestinal wall absorbs nutrients and water while blocking harmful substances from entering the gut. Some common signs of a healthy gut include regular bowel movements, good motility, stable energy levels, and even gas. These are all great indicators that digestion is working and things are moving along. 

Chang adds, “Some bloating after eating is actually a good sign. It means your gut microbes are working to break down fiber.” 

While we should not be concerned over mild bloating after meals, Chang warns that painful or uncomfortable bloating, reflux, or heartburn can be signs of imbalance or a gastrointestinal condition, such as irritable bowel syndrome (IBS). 

“To create a healthy gut, we want to consume a wide variety of whole foods, mostly a plant-based diet,” Chang says. 

At Hewitt, students can find options for breakfast, lunch, and dinner that support a healthy gut. For breakfast, Chang recommends overnight oats because they are rich in prebiotic fiber and are easier for the body to digest since they have been soaked overnight. Chang also suggests the omelet station for breakfast because of the choice to add veggies like mushrooms, onions, and bell peppers. The salad bar is also a great possibility as it features a lot of fresh vegetables and sometimes pickled vegetables, which are incredibly important to gut health. 

Another great breakfast choice is fruit and yogurt, which offers both probiotics and prebiotics. For students interested in improving their gut health, it is important that they understand the differences between prebiotics and probiotics so that they can make healthier choices. 

“Prebiotics are nondigestible fibers that serve as food for the beneficial bacteria to feed on, like fruits or vegetables, things that our body cannot digest,” Chang explains, “Probiotics are the live beneficial bacteria themselves that feed on to it.”

Prebiotics are found in foods like apples, bananas, garlic, chickpeas, lentils, and oats. Probiotics are found in naturally fermented foods such as kimchi, yogurt, kefir, kombucha, and sauerkraut. It is necessary to include both probiotics and prebiotics in your diet since together they keep your gut balanced and help bodily functions run smoothly. 

And while it may be enticing to ingest these nutrients in the easiest way possible, Chang advises students to rely on foods rather than on supplements to acquire these nutrients. 

“It’s better to improve your gut health by eating whole foods rather than taking supplements. The only time I’d recommend a probiotic supplement is after taking antibiotics, because antibiotics kill both harmful and beneficial bacteria,” Chang says. 

As gut-health trends take over social media, Chang advises approaching these trends with caution. The popular “gut-healthy” Poppi soda drink that is offered at Diana and Liz’s Place is a great alternative to regular soda, but students should not rely on it solely for gut health. 

“Poppi contains about two grams of fiber, which is not enough to make a big difference in gut health,” Chang says. 

As these trends continue to pop up, Chang offers that true gut health comes from everyday eating habits, not miracle products. 

The good news is that at Barnard, you can support your gut through plenty of healthy options in the dining halls. By adding more fruits, vegetables, and whole grains to your plate, you are boosting your immune system, strengthening your gut microbiome, and keeping your energy levels high. 

To jump-start your own gut-health journey, you do not need to spend copious amounts of money on special yogurts and “gut-healthy” drinks; you can do it all for free by following Chang’s helpful guide. 

“Eat a diverse, balanced diet with lots of fruits, vegetables, and whole grains. That’s the best thing you can do for your gut,” Chang says.