There are several food items that are documented to improve microfloras on PudMed. I usually get my supplies from the local Haggen’s, Co-op and Trader Joe’s shops. The items are:

• 85% Chocolate Bars:100 gm (3.5 oz) per day. It has been demonstrated to change microfloras after 2 weeks of continuous use
  • Trader Joe’s the dark Chocolate Lover’s Chocolate Bar is excellent because it is very reasonably priced ( <  $2 ).
  • [US Orders – 12 days @ $30]
  • [UK Orders – 5 days @ £8]
• Goat Milk Cheese: Very high in a special sugar, Neu5Gc, that helps E.Coli levels become normal. True milk cheese in general help the appropriate shifts.
  • Trader Joe’s Goat Milk Brie is excellent because it does not have a goat-taste and is very reasonably priced.
• 100% Rye Bread: This is an excellent FOS source, a PubMed study found that it encourages a wider variety of microfloras then the FOS capsules. This is NOT the soft American-Style Rye — it is a dense heavy rye familiar to many Germans, Poles, and Scandinavians. Note: that the loafs are vacuum packed, have a LONG shelf life(3-6 months) and often using Organic, non-GMO ingrediants.  They are also available on Amazon as Subscribe and Save [thus free shipping if you do not have Amazon Prime].
  • US Orders:
    • Mestemacher Rye 17.6 oz loaf:[12 for $30] [6 for $18]
    • Feldkamp Whole Rye Bread, 16.7 oz [12 for $29]
  • UK Orders:
    • Mestemacher Rye, 500 g:[6 for £12]
    • Benus Whole Grain Rye Bread 500 g[12 for £9]
• Blue Cheese: This is a double bonus because typically it is made from raw milk and uses penicillium roqueforti. This species inhibits leukemia and reduces pro-inflammatory markers and cytokines.
  • Trader Joe’s has an excellent crumbled blue cheese that is also very reasonably priced.
  • I have noticed that if 1-2 oz of this cheese is taken just before bed time that my sleep quality improves (better than the usual sleep supplements)