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 |