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[ Recipe ] Happy Microbiome Salad

Did you know what our 'Gut Bacteria' eat?

It is Plant-Based Fibre.

And now we know it looks like different types of gut bacteria have their own "preferred food" = "preferred type of fibre".

Do you know what this mean?

To have a good balanced gut bacteria, we need to eat different types of fibres such as

  • Inulin

  • Pectin

  • Fructooligosaccharides

  • Galactooligosaccharides

  • Resistant starch , and more.

Rather than going too deep here, what we would like to aim is TO EAT 40 DIFFERENT TYPES OF PLANT-BASED FOODS so that we can evenly feed different types of bacteria.

Sounds difficult? Well, not really because when you count, all you need a teaspoon amount (approx. 30g) :)

In this recipe, it provides 15 different plant based foods!!


  • Four mixed beans (I used canned one for convenience)

  • Black rice

  • Celery

  • Frozen peas and corns

  • Beetroot

  • Okra

  • Spinach (Again, I just used frozen chopped spinach for convenience)

  • Cucumber

  • Onion

  • Shallots

  • Carrot (Forgot add in this bunch!)

  • Tuna for an extra protein


  • Olive oil

  • Squeezed lemon


  1. Chop all veggies into similar sizes

  2. Add and mix all the ingredients in a mixing bowl

  3. Season with olive oil and lemon

  4. DONE.


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