Everyday meals built around two simple ideas: plenty of plant fiber, and something fermented most days. Nothing here needs a specialty shop.
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.
15 min
Why it helps: Unpasteurised miso adds live cultures; mushrooms and leeks bring prebiotic fibers.
Simmer leek, ginger and mushrooms 8 min, cook noodles separately, then whisk miso into the broth off the heat so cultures survive.
10 min + chill
Why it helps: 85% cacao is rich in polyphenols that beneficial bacteria ferment, and kefir keeps it live.
Fold cooled melted chocolate into the kefir with the syrup and salt, chill 2 hours, top with raspberries.
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.”