Tool
Nutrient Compass - Gut health
Fiber-rich and anti-inflammatory foods that support your microbiome.
Selected goal
Gut health
Fiber-rich and anti-inflammatory foods that support your microbiome.
Key nutrients
Try it for free!Fiber
targetFeeds the microbiome, steadies blood sugar, and keeps you full.
AI 25-38 g
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.