Foods that feed your gut
Digestion & microbiome. PeakPie scores the gut on 6 nutrients; Fiber, Probiotics, Zinc count most. Below: the everyday ingredients that score highest for your gut in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your gut, by kind
DAIRY
- Kefir100 g · Probiotics and Vitamin A24
- Coconut yoghurt100 g · Probiotics and Fiber7
FISH, MEAT AND EGGS
- Quorn pieces120 g · Zinc and Fiber24
BEANS AND PULSES
- Split peas70 g · Fiber and Zinc19
- Pinto beans155 g · Fiber and Zinc18
- Adzuki beans60 g · Fiber and Zinc16
- Black-eyed beans150 g · Fiber and Zinc14
GRAINS AND STARCHES
- Bulgur wheat60 g · Fiber and Zinc11
- Sweet potato85 g · Vitamin A and Fiber9
- Pearl barley55 g · Fiber and Zinc9
- Wholemeal bread70 g · Fiber and Zinc7
The number is the gut score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the gut is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your gut is scored on
Fiber
35% of the score · target 32g a dayPlant carbohydrate you can't digest — but your gut microbes can. It feeds them, steadies blood sugar, and helps clear cholesterol.
No authorised health claim exists for fiber in the GB register. PeakPie's weighting follows the wider evidence; it is not a health claim.
Probiotics
20% of the score · target 5,000,000,000 cfu a dayLive beneficial bacteria that reinforce your gut microbiome — crowding out troublemakers and helping digest what your own enzymes can't.
No authorised health claim exists for probiotics in the GB register. PeakPie's weighting follows the wider evidence; it is not a health claim.
Zinc
15% of the score · target 9.5mg a dayA trace mineral immune cells burn through when fighting infection. It also drives wound healing, taste, and smell.
The register authorises claims for zinc, but none names the gut. PeakPie's weighting follows the wider evidence; it is not a health claim.
Vitamin A
12% of the score · target 800 mcg RAE a dayA fat-soluble vitamin your retina uses to turn light into nerve signals. Skin and immune cells also depend on it to renew themselves.
- AUTHORISED CLAIMVitamin A contributes to the maintenance of normal mucous membranes.
See what your whole day does
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