Microbiota-Friendly Food Reference
Reference tables for eating to feed your microbiota: fiber, prebiotic, fermented, and polyphenol sources with serving sizes, the ultra-processed foods to limit, and a follow-along weekly meal plan.
Throughout the book's chapters we refer to foods generally and point to this appendix. It collects detailed tables, quantity recommendations, and regional availability in one place.
A.1 Fiber sources
Daily target for adults: 25–35 g. Average Western intake is 15–17 g/day.
| Source | Fiber g/100 g | Serving (avg.) | Per serving |
|---|---|---|---|
| Chickpeas (cooked) | 7.6 | 1 cup (240 g) | 18 g |
| Lentils (cooked) | 7.9 | 1 cup (200 g) | 16 g |
| Kidney beans (cooked) | 8.7 | 1 cup (180 g) | 16 g |
| Avocado | 6.7 | 1 medium (200 g) | 13 g |
| Asparagus (cooked) | 2.1 | 1 cup (180 g) | 4 g |
| Broccoli (cooked) | 3.3 | 1 cup (150 g) | 5 g |
| Sweet potato (with skin) | 3.0 | 1 medium (130 g) | 4 g |
| Apple (with skin) | 2.4 | 1 medium (180 g) | 4 g |
| Pear (with skin) | 3.1 | 1 medium (170 g) | 5 g |
| Banana | 2.6 | 1 medium (120 g) | 3 g |
| Berries (raspberry) | 6.5 | 1 cup (120 g) | 8 g |
| Berries (blueberry) | 2.4 | 1 cup (150 g) | 4 g |
| Oats (dry) | 10.6 | 50 g (1 serving) | 5 g |
| Quinoa (cooked) | 2.8 | 1 cup (185 g) | 5 g |
| Whole grain bread | 6.8 | 2 slices (60 g) | 4 g |
| Seeds (chia) | 34.4 | 1 tbsp (15 g) | 5 g |
| Seeds (flaxseed) | 27.3 | 1 tbsp (12 g) | 3 g |
| Almonds | 12.5 | handful (30 g) | 4 g |
| Walnuts | 6.7 | handful (30 g) | 2 g |
Weekly sample targets:
- 3+ legume servings per week (chickpeas, lentils, beans)
- 1–2 whole grain or quinoa servings daily
- 1 berry serving daily
- 1–2 vegetable servings at every meal
A.2 Prebiotic fiber sources
These fermentable fibers directly feed Bifidobacterium, Lactobacillus, and other beneficial species.
| Source | Prebiotic fiber type | Content (g/100 g) |
|---|---|---|
| Chicory root | Inulin | 35–47 |
| Artichoke | Inulin, FOS | 16–20 |
| Garlic (raw) | Inulin, FOS | 9–16 |
| Onion (raw) | Inulin, FOS | 1–8 |
| Leek | Inulin, FOS | 3–10 |
| Asparagus | Inulin | 2–3 |
| Banana (slightly green) | Resistant starch, FOS | 4–6 |
| Oats | Beta-glucan | 3–5 |
| Barley | Beta-glucan | 3–8 |
| Legumes (chickpeas, lentils) | GOS, RS | 6–9 |
| Potato (cooked-then-cooled) | Resistant starch | 2–4 |
| Rice (cooked-then-cooled) | Resistant starch | 1–3 |
Tip: chicory root powder and inulin supplements are available in health food stores. Roasted chicory also serves as a coffee substitute.
A.3 Fermented foods
Target: 5+ servings per week. 1 serving = 1 small bowl (100–200 g) or 1 glass (200 ml).
| Product | Live microbes | Notes |
|---|---|---|
| Kefir (live culture) | ~10⁸ CFU/ml, diverse strains | Refrigerated kefir more likely to be live |
| Yogurt (live culture) | L. delbrueckii, S. thermophilus | Look for "live culture" label; heat-treated yogurt doesn't count |
| Greek yogurt | as above | Higher protein, less diversity |
| Sauerkraut (salt-fermented, not vinegar) | Lactobacillus, Leuconostoc | Traditional markets are the best source |
| Kimchi | Lactobacillus, Weissella | Asian markets, increasingly mainstream stores |
| Tempeh | Rhizopus fungus | Health food stores |
| Miso | Aspergillus oryzae | Asian markets |
| Natto | Bacillus subtilis | More specialty |
| Kombucha | Yeast + acetic acid bacteria | Variable sugar content, check |
| Kvass (Eastern European style) | Lactobacillus, yeast | Traditional markets |
What not to buy: pasteurized sauerkraut, "kombucha-flavored" sodas, "probiotic" desserts with artificial sweeteners.
A.4 Polyphenol sources
Polyphenols are not classical fiber, but their prebiotic activity is documented.
| Source | Polyphenol type | Serving |
|---|---|---|
| Berries (blueberry, raspberry, strawberry) | Anthocyanin | Daily handful |
| Green tea | EGCG | 2–3 cups/day |
| Cocoa (90%+ dark chocolate) | Flavanol | 10–20 g/day |
| Olive (extra virgin oil) | Hydroxytyrosol | 2 tbsp/day |
| Red grapes, red wine (moderate) | Resveratrol | 1 dl wine/day max |
| Red onion, red cabbage | Quercetin | Regular |
| Pomegranate | Punicalagin | 1 medium/week |
| Asparagus, broccoli | Sulforaphane, glucosinolates | 2–3 times/week |
| Seeds (flax, sesame) | Lignan | 1 tbsp/day |
| Green herbs (oregano, basil, turmeric, garlic) | Various | Regular, small amounts |
A.5 What to avoid — UPF, emulsifiers, artificial sweeteners
Ultra-processed foods (UPF, Nova-4 category):
- Packaged snacks (chips, biscuits, granola bars with added sugar)
- Sodas, energy drinks
- Instant noodles, soups, sauces
- Processed meats (sausage, salami, hot dogs, spreadable)
- Industrial cakes and desserts
- Breakfast cereals high in sugar and emulsifiers
- "Diet" and "light" products with artificial sweeteners
Emulsifiers (check E numbers):
- E466 — carboxymethylcellulose (CMC)
- E433 — polysorbate-80
- E471 — mono- and diglycerides (usually less problematic, but worth noting)
- E407 — carrageenan (debated)
Artificial sweeteners (in moderation if necessary):
- Avoid regularly: sucralose, aspartame, acesulfame-K, saccharin
- Acceptable in moderation: stevia, erythritol (less documented harm)
- Natural alternatives: small amounts of honey, maple syrup (where context allows)
A.6 Weekly sample plan
A loosely followable weekly sample illustrating the main messages (not a strict prescription):
Monday:
- Breakfast: oats + chia + blueberries + kefir
- Lunch: chickpea salad with greens and olive oil
- Dinner: grilled chicken + asparagus + sweet potato
Tuesday:
- Breakfast: 2 eggs + tomato + whole grain bread + avocado
- Lunch: lentil soup with whole grain bread
- Dinner: salmon + broccoli + quinoa + sauerkraut (small portion)
Wednesday:
- Breakfast: Greek yogurt + walnuts + apple
- Lunch: mixed salad with lots of vegetables + tempeh
- Dinner: chicken paprikash with brown rice + green salad
Thursday:
- Breakfast: kefir + banana + chia + almonds
- Lunch: kidney bean soup with whole grain bread
- Dinner: tuna salad with greens and olive oil
Friday:
- Breakfast: oatmeal with raspberries and flaxseed
- Lunch: chicken salad with lots of vegetables
- Dinner: kimchi + roasted chicken + cooked-cooled rice
Saturday:
- Breakfast: scrambled eggs with vegetables
- Lunch: pizza with whole grain crust and lots of vegetables
- Dinner: beef roast + roasted vegetables + garden salad
Sunday:
- Breakfast: fruit salad + yogurt + oat muesli
- Lunch: stew (moderately) with lots of vegetables
- Dinner: light soup + tempeh salad
This sample provides ~30+ plant species per week, 25+ g fiber daily, and 5+ fermented servings — the core goals of chapter 4.
Shopping tips
- Local market: seasonal vegetables and fruits, traditional ferments with live culture
- Health food store: prebiotic supplements (inulin powder), tempeh, miso, natural yogurt
- Reform/whole foods: quinoa, chia, flaxseed, lentils, chickpeas
- Online: specialty items (kimchi, kombucha kits, HMO-containing infant formula)
Further reading
- VII.2 (References)
- USDA FoodData Central
- Local nutritional guidelines