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: A crunchy swap for chips that delivers resistant starch and 6g of fiber per handful.
Toss and roast at 200°C for 25 min, shaking halfway, then season while hot.
5 min
Why it helps: Raw sauerkraut brings live cultures; rye and avocado bring fiber and healthy fats.
Mash avocado on toast, pile sauerkraut on top, finish with seeds and pepper.
5 min
Why it helps: A caffeine-free wind-down drink that supports the overnight digestive rest window.
Steep 5 minutes, sip 60–90 minutes before bed instead of a late snack.
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.”