Tool
Nutrient Compass - Gut health
Support gut health with fiber-rich, anti-inflammatory nutrients and foods that nourish your microbiome and promote regular digestion.
Selected goal
Gut health
Support gut health with fiber-rich, anti-inflammatory nutrients and foods that nourish your microbiome and promote regular digestion.
Key nutrients
Try it for free!Magnesium
targetHelps muscles relax, calms the nervous system, and supports energy production.
RDA 310-420 mg for adults; UL from supplements 350 mg
UL is for supplements only; check with your clinician if you take medication.
Omega-3 (EPA/DHA/ALA)
targetHelps manage inflammation and supports heart and brain health.
Practical aim: 250-500 mg EPA+DHA per day
High doses may interact with blood thinners.
Potassium
targetBalances fluids and blood pressure and can help lower cramps and fatigue.
AI 3400 mg (men) / 2600 mg (women)
If you take blood pressure medicines, confirm safe intake with your doctor.
Top foods
Top foods for Fiber
| Food | Serving | Nutrient |
|---|---|---|
| Cooked black beans | 170 g (1 cup) | 15 g |
| Cooked lentils | 198 g (1 cup) | 15 g |
| Chia seeds | 28 g (2 tbsp) | 10 g |
| Avocado | 200 g (1 whole) | 10 g |
| Cooked oats | 234 g (1 cup) | 8 g |
Top foods for Magnesium
| Food | Serving | Nutrient |
|---|---|---|
| Pumpkin seeds | 28 g | 168 mg |
| Almonds | 28 g | 77 mg |
| Cooked spinach | 180 g (1 cup) | 157 mg |
| Cooked black beans | 170 g (1 cup) | 120 mg |
| Dark chocolate 70% | 28 g | 64 mg |
Top foods for Omega-3 (EPA/DHA/ALA)
| Food | Serving | Nutrient |
|---|---|---|
| Salmon | 85 g (3 oz) | 1.8 g |
| Sardines | 85 g (3 oz) | 1.2 g |
| Chia seeds | 28 g (2 tbsp) | 5 g (ALA) |
| Walnuts | 28 g (1 oz) | 2.5 g (ALA) |
| Ground flaxseed | 14 g (2 tbsp) | 3.2 g (ALA) |
Top foods for Potassium
| Food | Serving | Nutrient |
|---|---|---|
| Baked potato with skin | 173 g | 925 mg |
| Cooked salmon | 170 g (6 oz) | 780 mg |
| Avocado | 200 g (1 whole) | 690 mg |
| Plain yogurt | 245 g (1 cup) | 573 mg |
| Banana | 118 g (1 medium) | 422 mg |
Quick swaps
Quick swaps
- White bread (2 slices) → Whole grain bread (2 slices) +3 g fiber
- Cookie snack → Apple + 2 tbsp chia +10 g fiber
Quick swaps
- White bread (2 slices) → Whole grain bread (2 slices) +40 mg Mg
- Sugary snack → 30 g almonds +75 mg Mg
Quick swaps
- Generic seed oil → Sardines or salmon (1 serving) +1-2 g EPA+DHA
- Crackers → Walnuts (30 g) +2.5 g ALA
Quick swaps
- French fries (1 serving) → Baked potato with skin +600 mg K
- Soda → Water + 1 banana +420 mg K
Quick FAQ
How much fiber daily?
25-38 g is a good range. Increase slowly and drink water to avoid discomfort.
Do omega-3s help the gut?
They can reduce inflammation and support the gut lining.
Do I need a probiotic?
Begin with varied fiber from real foods; add probiotics only if symptoms persist.
Note: educational info for healthy adults. Not medical advice. Talk to your doctor if you have conditions or take medication.