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🌅 breakfast 30 min

Apple-Cinnamon Steel-Cut Oats

Slow-cooked steel-cut oats with grated apple, warm cinnamon, and toasted walnuts — a high-fiber breakfast that holds you till lunch.

4 servings View recipe

🥤 smoothies 3 min

Banana-Kefir Smoothie

A 3-minute probiotic smoothie with ripe banana, plain kefir, ground flax, and almond butter — your easiest daily gut support.

1 serving View recipe

🍿 snacks 10 min

Berry-Coconut Probiotic Popsicles

Creamy kefir popsicles swirled with mixed berries and coconut milk — a frozen snack loaded with live probiotic cultures and antioxidant polyphenols.

6 servings View recipe

🍽️ dinner 35 min

Black Bean & Sweet Potato Tacos

Roasted sweet potato and seasoned black beans in warm tortillas with pickled red onion, avocado crema, and fresh cilantro — 14g of fiber and ready in 35 minutes.

4 servings View recipe

🌅 breakfast 5 min

Chia-Flax Pudding with Mango

A thick, pudding-like breakfast layered with ground flax, chia, coconut milk, and fresh mango — make-ahead and packed with soluble fiber.

2 servings View recipe

🍽️ dinner 35 min

Coconut Red Lentil Dal

A 30-minute one-pot dal with red lentils, coconut milk, turmeric, and a cumin-mustard seed tarka — creamy, warming, and loaded with prebiotic fiber.

4 servings View recipe

🍲 soups 55 min

Creamy Mushroom & Barley Soup

A hearty, earthy soup with mixed mushrooms, pearl barley, and thyme — rich in beta-glucan fiber from both mushrooms and barley, with a creamy finish from cashew cream.

6 servings View recipe

🥗 sides 40 min

Garlic-Roasted Cauliflower with Tahini & Herbs

Whole cauliflower florets roasted until deeply golden, drizzled with lemon-tahini sauce and fresh herbs — a high-fiber side that feeds your gut bacteria as much as it feeds you.

4 servings View recipe

🍲 soups 40 min

Ginger-Carrot Miso Soup

A silky blended soup of roasted carrots, fresh ginger, and white miso — fermented umami meets sweet root vegetables in a bowl that soothes and nourishes.

4 servings View recipe

🥤 smoothies 5 min

Green Goddess Gut Smoothie

A creamy spinach-avocado smoothie with banana, kefir, and a spoonful of flaxseed — blends in 2 minutes and delivers prebiotics, probiotics, and omega-3s in one glass.

1 serving View recipe

🍽️ dinner 15 min

Kimchi Fried Rice

A 15-minute weeknight fried rice that marries caramelized kimchi with day-old rice, a jammy egg on top, and a finishing spoon of raw kimchi for live cultures.

2 servings View recipe

🍽️ dinner 35 min

Low-FODMAP Chicken & Rice Bowl

A gentle, herb-forward bowl built for the elimination phase of low-FODMAP — garlic-free, onion-free, and deeply flavorful thanks to infused oil.

2 servings View recipe

🍽️ dinner 35 min

Low-FODMAP Turkey & Zucchini Meatballs

Tender baked turkey meatballs with shredded zucchini and Italian herbs — garlic-free, onion-free, and gentle enough for an elimination diet without tasting like one.

4 servings View recipe

🥤 smoothies 5 min

Mango-Turmeric Lassi

A thick, creamy Indian-style lassi blending ripe mango with yogurt, turmeric, cardamom, and a pinch of black pepper — probiotic-rich and anti-inflammatory.

2 servings View recipe

🥙 lunch 15 min

Mediterranean Chickpea Salad

A fiber-packed lunch salad with chickpeas, cucumber, tomato, red onion, kalamata olives, and a lemon-herb vinaigrette — 12g of fiber and ready in 15 minutes.

4 servings View recipe

🍽️ dinner 25 min

Miso-Ginger Salmon Bowl

A 25-minute sheet-pan salmon bowl glazed with fermented miso and fresh ginger, served over brown rice with quick-pickled vegetables.

2 servings View recipe

🌅 breakfast 5 min

Overnight Oats with Kefir & Berries

A no-cook gut-friendly breakfast that pairs probiotic kefir with prebiotic oats and antioxidant-rich berries. Ready in 5 minutes the night before.

1 serving View recipe

🥗 sides 10 min

Quick-Pickled Vegetables with Live Cultures

A 10-minute lacto-fermented pickle jar that turns radishes, carrots, and cucumbers into crunchy, tangy, probiotic-rich condiments — ready in 24 hours.

8 servings View recipe

🍲 soups 45 min

Roasted Sweet Potato & Lentil Soup

A creamy, high-fiber blender soup built on roasted sweet potatoes, red lentils, and warm spices — gentle on digestion and batch-friendly.

4 servings View recipe

🥗 sides 10 min

Sauerkraut & Apple Slaw

A 10-minute raw slaw that layers live sauerkraut with crisp apple, carrot, and a bright lemon-olive oil dressing — no cooking required.

4 servings View recipe

🍽️ dinner 45 min

Sheet-Pan Chicken with Artichokes & Olives

Crispy-skinned chicken thighs roasted alongside artichoke hearts, Kalamata olives, and lemon — a one-pan Mediterranean dinner loaded with prebiotic inulin fiber.

4 servings View recipe

🌅 breakfast 8 min

Sourdough Avocado Toast with Sauerkraut

Crispy sourdough topped with smashed avocado, a generous spoonful of raw sauerkraut, everything bagel seasoning, and a squeeze of lemon — fermented meets fiber in 5 minutes.

1 serving View recipe

🍲 soups 6 h 10 min

Turmeric Bone Broth

A long-simmered chicken bone broth brightened with turmeric, ginger, and black pepper — sippable, collagen-rich, and gut-soothing.

6 servings View recipe

🍿 snacks 15 min

Turmeric-Ginger Energy Bites

No-bake energy bites with oats, almond butter, turmeric, ginger, and flaxseed — 5g of fiber per bite and a potent anti-inflammatory spice profile.

16 servings View recipe