Everyday meals built around two simple ideas: plenty of plant fiber, and something fermented most days. Nothing here needs a specialty shop.
5 min + overnight
Why it helps: Beta-glucan fiber from oats plus live cultures from kefir — a classic prebiotic and probiotic pairing.
Stir oats, kefir and chia in a jar, refrigerate overnight, then top with berries, honey and cinnamon.
5 min
Why it helps: Slightly green banana carries resistant starch, a favourite fuel for butyrate-producing bacteria.
Blend everything until smooth. Drink within a few minutes of blending.
Keep these on hand and most of the recipes above come together without planning.
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Customize your plan“The morning routine took me five minutes and my bloating settled down within two weeks. It never felt like a diet.”