| Yogurt |
Dairy |
Probiotics for gut bacteria |
| Kefir |
Dairy |
Rich in probiotics |
| Sauerkraut |
Fermented Vegetable |
Supports gut flora diversity |
| Kombucha |
Fermented Beverage |
Contains probiotics and antioxidants |
| Kimchi |
Fermented Vegetable |
Rich in vitamins and probiotics |
| Miso |
Fermented Soy |
Promotes gut health and digestion |
| Tempeh |
Fermented Soy |
High in protein and probiotics |
| Pickles |
Fermented Vegetable |
Enhances gut microbiome |
| Apple |
Fruit |
Rich in fiber and prebiotics |
| Banana |
Fruit |
Contains fiber and prebiotics |
| Garlic |
Vegetable |
Prebiotic properties |
| Onion |
Vegetable |
Rich in prebiotics |
| Asparagus |
Vegetable |
High in fiber and prebiotics |
| Leeks |
Vegetable |
Supports gut health with prebiotics |
| Artichoke |
Vegetable |
Rich in inulin, a prebiotic fiber |
| Whole Grains |
Grains |
High in fiber for gut health |
| Oats |
Grains |
Contains beta-glucan and fiber |
| Barley |
Grains |
Rich source of soluble fiber |
| Chia Seeds |
Seeds |
High in fiber and omega-3 fatty acids |
| Flaxseeds |
Seeds |
Rich in omega-3 and fiber |
| Quinoa |
Grains |
Contains fiber and protein |
| Brown Rice |
Grains |
High fiber content |
| Legumes |
Pulses |
Rich source of fiber and protein |
| Lentils |
Pulses |
Good for gut microbiome |
| Chickpeas |
Pulses |
Supports digestive health |
| Kidney Beans |
Pulses |
High in fiber |
| Berries |
Fruit |
Rich in fiber and antioxidants |
| Blueberries |
Fruit |
Promotes gut health |
| Raspberries |
Fruit |
Good source of dietary fiber |
| Strawberries |
Fruit |
Contains fiber and antioxidants |
| Beets |
Vegetable |
High in fiber and nutrients |
| Sweet Potatoes |
Vegetable |
Rich in fiber and vitamins |
| Broccoli |
Vegetable |
Contains fiber and compounds for gut health |
| Spinach |
Vegetable |
Rich in fiber and nutrients |
| Carrots |
Vegetable |
Supports gut health with fiber |
| Celery |
Vegetable |
Good source of dietary fiber |
| Zucchini |
Vegetable |
High in water and fiber |
| Walnuts |
Nuts |
Contains omega-3 fatty acids |
| Almonds |
Nuts |
High in fiber and healthy fats |
| Pistachios |
Nuts |
Promotes gut health and richness in fiber |
| Pecans |
Nuts |
Rich in fiber and healthy fats |
| Hazelnuts |
Nuts |
Contains dietary fiber |
| Pumpkin |
Vegetable |
Rich in fiber and nutrients |
| Squash |
Vegetable |
High in fiber and vitamins |
| Avocado |
Fruit |
Good source of healthy fats and fiber |
| Coconut |
Fruit |
Contains fiber and supports gut health |
| Fermented Soy Sauce |
Condiment |
Contains probiotics |
| Natto |
Fermented Soy |
Rich in probiotics and nutrients |
| Bone Broth |
Stew |
Supports gut lining health |
| Olive Oil |
Oil |
Healthy fats for gut health |
| Avocado Oil |
Oil |
Contains healthy fats |
| Coconut Oil |
Oil |
May support gut health |
| Fish |
Protein |
High in omega-3 fatty acids |
| Salmon |
Fish |
Promotes gut health and reduces inflammation |
| Sardines |
Fish |
Rich in omega-3 and nutrients |
| Anchovies |
Fish |
Contains omega-3 fatty acids |
| Eggs |
Protein |
High in protein and nutrients |
| Chicken |
Protein |
Lean protein source |
| Turkey |
Protein |
Lean protein source |
| Tofu |
Plant Protein |
Rich in protein and fiber |
| Tempeh |
Plant Protein |
Fermented protein source |
| Nut Butter |
Spread |
Healthy fats and fiber from nuts |
| Green Tea |
Beverage |
Antioxidants that promote gut health |
| Herbal Tea |
Beverage |
Can support digestion |
| Dark Chocolate |
Snack |
Contains polyphenols that benefit gut health |
| Red Wine |
Beverage |
Contains antioxidants for gut health |
| Whole Wheat Bread |
Grains |
Rich in fiber |
| Sprouted Bread |
Grains |
Easier to digest, nutrient-dense |
| Oatmeal |
Grains |
High in soluble fiber |
| Granola |
Breakfast |
Contains oats and fiber |
| Popcorn |
Snack |
High in fiber |
| Rice Cakes |
Snack |
Low-calorie, fiber-rich option |
| Nut and Seed Mix |
Snack |
Highly nutritious and fiber-rich |
| Trail Mix |
Snack |
Combination of nuts, seeds, and dried fruit |
| Cabbage |
Vegetable |
Supports gut bacteria |
| Cauliflower |
Vegetable |
Rich in fiber and nutrients |
| Snap Peas |
Vegetable |
High in fiber and low in calories |
| Green Beans |
Vegetable |
Contains fiber and nutrients |
| Bell Peppers |
Vegetable |
Rich in vitamin C and fiber |
| Radishes |
Vegetable |
Promotes digestion |
| Tomatoes |
Fruit |
Rich in vitamins and antioxidants |
| Fennel |
Vegetable |
Supports digestion and gut health |
| Seaweed |
Sea Vegetable |
Nutrients and soluble fiber |
| Chlorella |
Algae |
Support gut health with fiber |
| Spirulina |
Algae |
Good source of protein and nutrients |
| Artisan Breads |
Bread |
Fermented varieties can be gut-friendly |
| Sourdough Bread |
Bread |
Easier to digest than regular bread |
| Fermented Salsa |
Condiment |
Contains probiotics |
| Fermented Hot Sauce |
Condiment |
Supports gut health |
| Vinegar (Apple Cider) |
Condiment |
May improve digestion |
| Vinegar (Balsamic) |
Condiment |
Contains beneficial compounds |
| Balsamic Glaze |
Condiment |
Supports gut health in moderation |
| Mustard |
Condiment |
Low-calorie option with benefits |
| Hummus |
Dip |
Rich in fiber and protein |
| Nut Cheese |
dairy alternatives |
Dairy-free with probiotics |
| Dairy-Free Yogurt |
Dairy alternatives |
Contains probiotics |
| Fermented Cashew Cheese |
Dairy alternatives |
Good for gut health |
| Fermented Nut Milk |
Dairy alternatives |
Contains probiotics |
| Coconut Yogurt |
Dairy alternatives |
Dairy-free, probiotic-rich option |
| Fermented Beetroot |
Vegetable |
Supports gut health |
| Fermented Carrots |
Vegetable |
Rich in probiotics |
| Beet Kvass |
Beverage |
Supports liver and gut health |
| Raw Honey |
Sweetener |
Contains prebiotics and antioxidants |
| Maple Syrup |
Sweetener |
Natural sweetener with benefits |
| Cacao Nibs |
Snack |
Rich in antioxidants and fiber |
| Almond Milk |
Dairy alternatives |
Low in calories, fiber-rich |
| Cashew Milk |
Dairy alternatives |
Nut-based and nutrients |
| Hemp Milk |
Dairy alternatives |
Rich in omega-3 fatty acids |
| Flax Milk |
Dairy alternatives |
Contains omega-3 and low in calories |
| Refried Beans |
Pulses |
Fiber-rich and nutritious |
| Peanut Butter |
Spread |
Contains healthy fats and fiber |
| Sunflower Seed Butter |
Spread |
Nut-free and high in nutrients |
| Chickpea Salad |
Salad |
Rich in protein and fiber |
| Quinoa Salad |
Salad |
High in protein and fiber |
| Lentil Soup |
Soup |
Rich in fiber and nutritious |
| Vegetable Broth |
Soup |
Hydration and nutrients |
| Chia Pudding |
Snack |
High in fiber and omega-3 |
| Fruit Salad |
Salad |
Variety of nutrients and fiber |
| Green Smoothie |
Drink |
Combination of fruits and greens for health |
| Protein Smoothie |
Drink |
Rich in protein and fiber |
| Acai Bowl |
Breakfast |
High in antioxidants and fiber |
| Fruit and Nut Bars |
Snack |
Portable source of nutrients |
| Overnight Oats |
Breakfast |
Convenient and nutritious |
| Cacao Protein Balls |
Snack |
Rich in antioxidants and fiber |
| Nut Granola Bars |
Snack |
Packed with fiber and nutrients |
| Veggie Chips |
Snack |
Healthier snacking option |
| Seaweed Snacks |
Snack |
Low-calorie, high in nutrients |
| Flavored Water |
Beverage |
Hydration with added benefits |
| Herbs (Basil) |
Herb |
Contains health-promoting compounds |
| Herbs (Mint) |
Herb |
Good for digestion |
| Herbs (Parsley) |
Herb |
Nutrient-dense and gut-friendly |
| Herbs (Cilantro) |
Herb |
Supports digestion |
| Herbs (Dill) |
Herb |
Good for gut health |
| Spices (Turmeric) |
Spice |
Anti-inflammatory benefits |
| Spices (Ginger) |
Spice |
Supports digestion |
| Spices (Cumin) |
Spice |
Good for gut health |
| Spices (Cinnamon) |
Spice |
Supports blood sugar levels |
| Spices (Fenugreek) |
Spice |
Good for digestion |
| Zinc-rich Foods |
Mineral Source |
Supports immune function |
| Magnesium-rich Foods |
Mineral Source |
Promotes gut health |
| Fiber-rich Foods |
General Nutrient |
Improves digestion |
| Carob |
Snack |
High in fiber and antioxidants |
| Date Paste |
Sweetener |
Natural, high-fiber sweetener |
| Nut Mix |
Snack |
Packed with fiber and healthy fats |
| Low-FODMAP Foods |
Dietary Category |
Easier on digestion |
| Snack Bars |
Snack |
On-the-go source of nutrients |
| Protein Bars |
Snack |
Convenient source of protein |
| Baked Goods (Whole Grain) |
Bakery Product |
High in fiber and nutrients |
| Fruit Juice (Fresh) |
Beverage |
Good source of vitamins |
| Smoothies (Green) |
Drink |
Nutritious blend for gut health |
| Salads with Beans |
Salad |
Packed with fiber and nutrients |
| Whole Wheat Pasta |
Grains |
More fiber than regular pasta |
| Rye Bread |
Grains |
High in fiber and gut-friendly |
| Millet |
Grains |
Gluten-free and high in nutrients |
| Amaranth |
Grains |
Rich in fiber and protein |
| Infused Oils (Herbal) |
Oil |
Contains beneficial properties |
| Low-sodium Broths |
Soup |
hydrating and nutrient-dense |
| Healing Soups |
Soup |
Combines healthy ingredients for gut support |
| Vegetable Juices |
Beverage |
Concentration of nutrients |
| Fruit Smoothies with Probiotics |
Drink |
Gut health-focused blend |
| Fruit and Seed Mix |
Snack |
Portable fiber-rich option |
| Herbal Infusions |
Beverage |
Health-promoting herbs |
| Nutty Bread |
Bakery Product |
Rich in fiber |
| High-Fiber Pasta |
Grains |
Provides more fiber than regular pasta |
| Coconut Flour |
Flour |
Gluten-free with fiber benefits |
| Almond Flour |
Flour |
Nut-based, high in fiber |
| Chickpea Flour |
Flour |
Protein-rich and gluten-free |
| Fermented Beet Juice |
Beverage |
Promotes gut health |
| Vegetable Stir Fry |
Dish |
Packed with nutrients and fiber |
| Stuffed Peppers |
Dish |
Nutritious and fiber-rich |
| Raw Veggie Platter |
Dish |
High in fiber and hydration |
| Beans and Rice |
Dish |
Complete protein and fiber |
| Burgers (Bean-based) |
Protein Source |
High in fiber |
| Veggie Frittata |
Dish |
High in protein and nutrients |
| Stuffed Squash |
Dish |
Nutritious and fiber-rich |
| Chickpea Curry |
Dish |
Rich in protein and fiber |
| Zucchini Noodles |
Dish |
Low-carb, fiber-rich alternative |
| Vegetable Wraps |
Dish |
Rich in fiber and nutrients |
| Sushi with Vegetables |
Dish |
Healthy and nutritious |
| Grain Bowls |
Dish |
Combination of whole grains and veggies |
| Low-FODMAP Meals |
Dietary Category |
Easier to digest options |
| High-Fiber Snacks |
Snack |
Convenient fiber sources |
| Nutricious Smoothies |
Drink |
High in vitamins and minerals |
| Whole Grain Pancakes |
Breakfast |
Good source of fiber |
| Sweet Potato Fries |
Snack |
Healthier take on fries |
| Zucchini Bread |
Bakery Product |
Fiber-rich option |
| Fruit and Yogurt Parfait |
Dessert |
Nutritious and tasty |
| Stuffed Tomatoes |
Dish |
High in nutrients |
| Quinoa Stir Fry |
Dish |
Protein and fiber-packed |
| Vegetable Casserole |
Dish |
Nutritious, fiber-rich option |
| Whole Grain Muffins |
Bakery Product |
Good for gut health |
| Beetroot Salad |
Salad |
Rich in fiber and nutrients |
| Greens and Grains |
Dish |
Combination of nutrients |
| Seed Toppings |
Topping |
Enhance salads and bowls with fiber |
| Nut Cornbread |
Bakery Product |
Fiber-rich option |
| Fermented Hot Sauce |
Condiment |
Enhances flavor with gut benefits |
| Pasta Primavera |
Dish |
Packed with vegetables and nutrients |
| Popcorn Sprinkles |
Snacking Addition |
Popcorn enhancement with nutrients |
| Fennel Tea |
Beverage |
Supports digestion |
| Chamomile Tea |
Beverage |
Soothing for the gut |
| Cardamom |
Spice |
Good for digestive health |
| Cloves |
Spice |
Contains health-promoting compounds |
| Nutritious Salad Dressings |
Condiment |
Enhance salads with benefits |
| Superfood Smoothies |
Drink |
Packed with nutrients |
| Fruit Infused Water |
Beverage |
Hydrating and flavorful |
| Cauliflower Rice |
Dish |
Low-carb, high-fiber option |
| Grain-Based Salads |
Dish |
Nutrient-rich and filling |
| Nut Based Milk Shakes |
Beverage |
High in nutrients and fiber |
| Quick Cooking Lentils |
Pulses |
Nutritious and easy to prepare |
| Potato Salad with Greek Yogurt |
Dish |
Healthier version packed with benefits |
| Warm Quinoa Bowls |
Dish |
Nutritious and comforting |
| Sweet Potato Mash |
Dish |
Rich in fiber and nutrients |
| Garden Salad |
Salad |
Simple and packed with nutrients |
| Fruit Sorbet |
Dessert |
Healthy dessert option |
| Cucumber Water |
Beverage |
Hydration with benefits |
| Frozen Fruit Bars |
Snack |
Healthy sweet treat with nutrients |
| Raw Vegetable Juice |
Beverage |
Fresh and nutrient-dense |
| Vegetable Chips |
Snack |
Crunchy vegetable-based snack |
| Nutty Granola |
Snack |
High in fiber and healthy fats |
| Crunchy Seeds |
Snack |
Portable fiber-rich option |
| Fruit Leather |
Snack |
Natural sweet treat |
| Fiber-Enriched Pasta |
Grains |
Increased fiber content |
| Cabbage Slaw |
Salad |
Rich in fiber and nutrients |
| Chickpea Flour Pancakes |
Breakfast |
Packed with protein and fiber |
| Zucchini Fritters |
Snack |
Nutritious vegetable option |
| Vegetable Sushi Rolls |
Dish |
Healthy twist on sushi |
| Low-Carb Tortillas |
Grains |
Healthier tortilla option |
| Fruit Cups |
Snack |
Convenient and nutritious |
| Vegetable Smoothie |
Drink |
Packed with vegetables for gut health |
| Nut Based Snack Mix |
Snack |
Combination of nuts, seeds, and dried fruits |
| Açaí Smoothies |
Drink |
Rich in antioxidants for gut health |
| Nutrition Bars |
Snack |
On-the-go source of nutrients |
| Easy Bean Soup |
Soup |
Quick and nutritious option |
| Vegetable Pasta |
Grains |
More veggies and fiber than usual pasta |
| Mixed Bean Salad |
Salad |
Rich in protein and fiber |
| Vegetable Lasagna |
Dish |
Packed with layers of nutrients |
| Roasted Veggies |
Dish |
Delicious and nutrient-dense |
| Za'atar Bread |
Bakery Product |
Herbs and fiber-rich bread |
| Whole Wheat Couscous |
Grains |
High in fiber and nutrients |
| Whole Grain Rice Noodles |
Grains |
Healthy noodle option |
| Sautéed Greens |
Dish |
Nutritious greens for gut health |
| Zesty Quinoa Salad |
Salad |
Packed with flavors and nutrients |
| Fruit Bowls |
Snack |
Fresh and nutrient-dense |
| Jam Made with Chia Seeds |
Spread |
Natural and high in fiber |
| Nutty Pancakes |
Breakfast |
Fiber-rich breakfast option |
| Banana Bread with Nuts |
Bakery Product |
Nutritious twist on classic |
| Protein-Packed Yogurt |
Dairy |
Rich source of protein and probiotics |
| Fibrous Smoothie Bowl |
Breakfast |
Nutritious smoothie base |
| Vegetable Egg Muffins |
Breakfast |
High in protein and nutrients |
| Overnight Chia Oats |
Breakfast |
Fiber-packed overnight option |
| Nut Bar |
Snack |
Portable high-protein snack |
| Fruit and Yogurt Bowl |
Snack |
Healthy and nutritious option |
| Frozen Yogurt with Toppings |
Dessert |
Healthier dessert option |
| Health Bars |
Snack |
Nutritious and convenient |
| Nutty Energy Balls |
Snack |
Healthy sweet bite |
| Superfood Energy Snaps |
Snack |
Nut-rich and nutritious |
| Beetroot Brownies |
Dessert |
Nutritious dessert option |
| Low-Sugar Granola |
Breakfast |
Fiber-rich and low in sugar |
| Whole Grain Rice Crackers |
Snack |
Healthy snacking option |
| Avocado Toast |
Snack |
Rich in healthy fats and fiber |
| Nut Butter Dipped Fruit |
Snack |
Healthy sweet treat |
| Plant-Based Snacks |
Snack |
Nutrient-dense and gut-friendly |
| Chickpea Pasta |
Grains |
High in protein and fiber |
| Vegan Cheese |
Dairy alternatives |
Nut-based cheese with benefits |
| Mushroom Stir Fry |
Dish |
Rich in nutrients and flavor |
| Chard |
Vegetable |
High in vitamins and minerals |
| Sweet Potato Casserole |
Dish |
Fiber-rich and nutritious |
| Baked Zucchini Chips |
Snack |
Healthier chip option |
| “Cauliflower Tacos" |
Dish |
Low-carb option with fiber |