To read the deets and some education behind these commendations, click here.
Fiber rich foods include:
Goal: 25 grams/day minimum, ideally closer to 30-40 grams/day
Fruits, vegetables, flaxseed, chia seed, beans, nuts, avocado, root veggies like carrots, parsnips, beets, lentils, oats, whole grains, high fiber crackers, bean pastas, fiber powders, high fiber granolas, etc.
SCFA foods include:
Legumes, Beans, Chickpeas, Lentils, Peas
Cooked and cooled potatoes
Cooked and cooled rice
Banana Peels (organic only)
There are also flour or powder versions like: tiger nut flour, raw potato starch, cassava starch, tapioca starch, mung bean powder, plantain flour, and green banana flour.
Lastly, there are direct resistant starch powders like Designs for Health Paleo RS (I use this in my smoothies)
Prebiotic foods include: *Contains gluten
Potatoes (cooked & cooled)
Chicory Root (often found in bars)
Prebiotic foods include:
Sauerkraut (Bubbies Brand)
Dairy Sources (organic, grass finished cows when possible)
Top probiotic supplement recommendations:
MegaSporebiotic by Microbiome Labs
Just Thrive Probiotic (they buy their spores from the company above so it’s essentially the same thing) Code "nutritionbyrobyn" will get you 10% off.
Proflora by Bio Botanical Research (they also buy their spores from Microbiome labs but have some added goods for histamine support)
Top Prebiotic supplement recommendations:
MegaPrebiotic by Microbiome Labs
Top Fiber powder recommendations:
Start slow with any of these and work up dose as tolerated by your gut.
Designs for Health Paleo RS (stand for resistant starch)
Designs for Health Paleo Fiber (a bigger blend of fiber types)
Top Short Chain Fatty Acid supplement recommendations
Butyrate by Body Bio
Microbiome labs version coming soon...
Where to find these products?
You can find any of these products (aside from Just Thrive) by creating a free Fullscript account here. It’s free to create an account and you’ll receive 10% off each order. I receive a small percentage but anything I recommend is based on experience & effectiveness (not dollars).