Gut supportive foods

Fiber

Aim for minimum 25-30 grams per day

• Veggies 2-6 grams per cup

• Raspberries and blackberries 4 grams per 1/2 cup

• Avocado - 5 grams per 1/2 avo

• Lentils 8 grams per 1/2 cup

• Beans 6 grams per 1/2 cup

• Chia seeds- 5 grams per T

• Flax seed 3 gram per T

• Quinoa 5 grams per 1/2 cup

• Apple 4 grams per apple

• Potato 5 grams

• Nuts 3 grams per serving 

Prebiotics

• Onions

• Garlic

• Leeks

• Jerusalem Artichokes Chicory root

• Asparagus

• Oats

• Legumes

• Berries

• Flax

• Leafy greens

• Wheat

• Barely

• Rye

Probiotics

• Yogurt

• Kefir

• Buttermilk

• Tamari/soy sauce Kombucha

• Sauerkraut

• Miso

• Tempeh

• Kimchi

Bile Support Foods

• Dandelion greens Arugula

• Beet root

• Watercress

• Jicame

• Lemon/lime juice Radish

• Mustard greens

Resistant Starch

• Green bananas

• Beans

• Legumes

• Peas

• Chickpeas

• Cassave starch

• Cooked and cooled potatoes Cooked and cooled rice

Minerals

- Sodium

• Redmonds real salt

• Celtic salt

- Potassium

• Potatoes

• Avocado

• Beans

• Coconut water

- Magnesium

• Greens

• Nuts

• Seeds

• Legumes

• Chocolate