Green Beans
Green beans are a low-calorie vegetable with high fibre, vitamin K and folate for gut and heart health.
22 June 2026
THE COLLECTION
Health Benefit: Gut Health
Every entry in this collection — sourced, checked and written to be read.
Raspberries
Raspberries are one of the most fibre-rich fruits you can eat — those little hollow drupelets are essentially
22 June 2026
Pear
Pears are among the highest-fibre fruits available, with soluble pectin and sorbitol for heart and gut health.
22 June 2026
Urinary Oxalate
Elevated urinary oxalate raises the risk of calcium-oxalate kidney stones, the most common stone type.
21 June 2026
Overnight Oats with Blueberries & Chia
Rolled oats soaked overnight with chia, milk and yogurt, topped with a cup of blueberries and toasted almonds. Twelve grams of fiber before 9…
12 June 2026
Lentil & Sweet Potato Curry
Red lentils simmered with sweet potato, tomatoes, turmeric and ginger in light coconut milk. A complete plant protein when served over brown rice.
12 June 2026
Black Bean & Edamame Tacos
Spiced black beans and edamame in warm corn tortillas with cabbage slaw and lime crema. Fifteen grams of fiber per serving.
12 June 2026
Greek Yogurt (plain, nonfat)
Straining yoghurt concentrates its protein to double that of regular yoghurt, with live cultures supporting the gut microbiome.
12 June 2026
Kefir
A fermented milk drink with a far more diverse probiotic profile than yoghurt, supported by a Stanford trial showing increased microbiome diversity.
12 June 2026
Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses
Comparing people who ate the most dietary fibre with those who ate the least, observational studies found 15–30% lower rates of death from all causes and from cardiovascular disease, and of coronary heart disease, stroke, type 2 diabetes and colorectal cancer, with the greatest benefit at 25–29 g a day. Trials showed lower body weight, blood pressure and cholesterol with more fibre.
12 June 2026
Gut-Microbiota-Targeted Diets Modulate Human Immune Status
Over ten weeks, a diet high in fermented foods such as yogurt, kefir and kimchi steadily increased gut microbiome diversity and lowered 19 of 93 inflammatory proteins measured in blood. These were secondary results: the trial’s primary immune measure did not change on either diet.
12 June 2026
Chia Seeds
Roughly 18 g of omega-3 ALA and 34 g of fibre per 100 g make chia seeds one of the most densely nutritious seeds available.
12 June 2026