Everyday meals built around two simple ideas: plenty of plant fiber, and something fermented most days. Nothing here needs a specialty shop.
30 min
Why it helps: Lentils deliver both soluble fiber and polyphenols; leeks and garlic are prebiotic staples.
Soften leeks and garlic, add spices and lentils, pour in stock and simmer 20 min. Finish with lemon.
15 min
Why it helps: Fermented kimchi plus cruciferous fiber, with cooled rice for extra resistant starch.
Fry cauliflower and rice hot and fast, push aside and scramble the egg, then fold kimchi through at the very end.
Keep these on hand and most of the recipes above come together without planning.
Take the quiz and we'll match recipes and rituals to the habits with the most upside for you.
Customize your plan“The morning routine took me five minutes and my bloating settled down within two weeks. It never felt like a diet.”