Is your favorite recipe good for your gut?
We audit popular recipes using our 4-Pillar scoring system—analyzing prebiotics, anti-inflammatory ingredients, fermented foods, and glycemic impact. Know exactly what you're feeding your microbiome.
⚠️ Important: BetterEats is an educational tool, NOT medical advice. I am not a doctor or healthcare professional. Our scoring is informed by Monash University FODMAP research and peer-reviewed studies. Learn more about me →
How It Works
Get your recipe's gut health score in three simple steps
Paste a Recipe URL
Copy any recipe link from BBC Good Food, AllRecipes, Minimalist Baker, or your favorite food blog.
AI Analyzes Ingredients
Our AI extracts every ingredient and evaluates its impact on prebiotic fiber, inflammation, and glycemic response.
Get Your Score & Tips
Receive a 0-100 score, ingredient breakdown, and specific swaps to make the recipe more gut-friendly.
20 free audits per week • No credit card required
The 4-Pillar Gut Health Scoring System
Every recipe is analyzed across four scientifically-informed dimensions of digestive wellness.
Prebiotic Density
35% of total score
Fiber and prebiotic compounds that feed beneficial gut bacteria. Garlic, onions, legumes, and whole grains score highest.
Probiotic Factor
15% of total score
Fermented ingredients with live beneficial cultures. Miso, kimchi, yogurt, and sauerkraut boost this score.
Anti-Inflammatory
30% of total score
Omega-3 fatty acids, polyphenols, and absence of inflammatory ingredients. Salmon, olive oil, and turmeric excel here.
Glycemic Stability
20% of total score
Blood sugar impact and fiber-to-carb ratio. Protein-rich meals with complex carbs maintain stable glucose levels.
Latest Community Audits
See what recipes our community has been analyzing with the Recipe Gut-Optimizer.
@bar Is Gulasz - Polish Pork Goulash Good for Your Gut?
This Polish pork goulash is flavorful and includes some gut-positive elements (olive oil, peppers, a...
@bar Is 1-Pot Pumpkin Turkey Chili (Freezer-Friendly!) Good for Your Gut?
This chili is a high-fiber, microbiome-supportive meal driven by beans, pumpkin, and a wide variety ...
@bettereatsio Is Sheet Pan Ratatouille with Crispy Baked Tofu Good for Your Gut?
This Sheet Pan Ratatouille with Crispy Baked Tofu is a gut-friendly recipe rich in prebiotic fibers ...
@BetterEatsio Audits
In-depth gut health analysis from our team with ingredient breakdowns and optimization tips.
Is 1-Pot Kabocha Chickpea Miso Soup Good for Your Gut?
A gut health powerhouse: fermented miso, triple prebiotic sources, and excellent glycemic stability.
Is Best Lentil Soup Good for Your Gut?
Prebiotic fiber powerhouse with anti-inflammatory spices and gut-nourishing legumes.
Is Creamy Garlic Chicken Good for Your Gut?
Comfort food that's gut-healthy: abundant garlic, butter butyrate, and sneaky spinach.
Understanding Gut Health Scores
Excellent
Outstanding for gut health
Good
Beneficial with minor tweaks
Needs Work
Consider modifications
Why gut health matters for everything
Your gut microbiome influences far more than digestion. Research links gut health to immune function, mental health, inflammation levels, and even skin health.
The foods you eat directly shape your microbiome. Prebiotic fiber feeds beneficial bacteria. Fermented foods introduce helpful microbes. Anti-inflammatory ingredients protect your gut lining.
70% of immune cells live in your gut
95% of serotonin is produced in the digestive system
Gut bacteria influence metabolism and weight regulation
What Our Audits Reveal
Ingredient Analysis
Every ingredient rated for gut health impact—positive, neutral, or concerning.
Optimization Tips
Simple swaps to boost gut health without sacrificing flavor.
Scientific Context
Research-backed explanations of how ingredients affect your microbiome.
Learn About Gut Health
Deep-dive articles on the science behind our 4-pillar scoring system
High-Fiber Foods List
The best prebiotic foods to feed your beneficial gut bacteria.
Pillar: Prebiotic Density →Fermented Foods Benefits
How kimchi, miso, and yogurt support your microbiome.
Pillar: Probiotic Factor →Anti-Inflammatory Diet Guide
Foods that reduce inflammation and protect your gut lining.
Pillar: Anti-Inflammatory →Gut Health Beginners Guide
Start your gut health journey with science-backed fundamentals.
Start Here →Based on Peer-Reviewed Research
Our methodology is informed by leading microbiome research institutions
Monash University
Our FODMAP scoring is based on the Low FODMAP Diet developed by Monash University—the world's leading FODMAP research institution.
monashfodmap.com →PubMed Research
Prebiotic and anti-inflammatory scoring criteria are derived from meta-analyses published in peer-reviewed journals.
View gut microbiota research →Glycemic Index Foundation
Glycemic stability scores reference the Glycemic Index database maintained by the University of Sydney.
glycemicindex.com →Important: Educational Content Only
While our scoring is research-informed, I am not a doctor, dietitian, or medical professional. BetterEats is a hobby project built from personal experience with gut health issues. Our audits are educational tools—not diagnoses or treatment plans. Always consult qualified healthcare providers before making significant dietary changes, especially if you have IBS, SIBO, or other digestive conditions.
Read my full background →Frequently Asked Questions
Everything you need to know about our gut health recipe audits and scoring methodology.
What is the BetterEats 4-Pillar Scoring System?
Our 4-Pillar system analyzes recipes across four key gut health dimensions: Prebiotic Density (35% weight) measures fiber and prebiotic compounds that feed beneficial bacteria. Probiotic Factor (15%) evaluates fermented ingredients with live cultures. Anti-Inflammatory Index (30%) assesses omega-3s, polyphenols, and inflammatory ingredient absence. Glycemic Stability (20%) examines blood sugar impact. Each pillar is scored 0-100, then weighted to produce a final score.
Are BetterEats audits based on scientific research?
Our scoring methodology is informed by peer-reviewed research on the gut microbiome, prebiotic fiber, fermented foods, and anti-inflammatory nutrition. However, we are not doctors or medical professionals. Our audits combine scientific literature with our own personal experience improving gut health through diet. This is educational content, not medical advice—always consult a healthcare professional for personalized guidance.
What makes a recipe good for gut health?
Gut-healthy recipes typically include: prebiotic fiber from vegetables, legumes, and whole grains; fermented ingredients like miso, sauerkraut, or yogurt; anti-inflammatory fats from fish, olive oil, or avocado; diverse plant foods that support microbiome diversity; and minimal ultra-processed ingredients that can disrupt gut bacteria.
Can I audit any recipe myself?
Yes! Our Recipe Gut-Optimizer tool lets you analyze any recipe from the web instantly. Just paste a recipe URL, and our AI will score it using our 4-Pillar methodology. The tool is free to use and results are saved to our community audits library.
Do simple recipes score poorly?
No! Our system rewards whole foods and doesn't penalize simplicity. A plain air fryer chicken breast scores well because it's a clean, whole food protein with no inflammatory ingredients. We believe healthy eating shouldn't require complexity—sometimes the simplest dishes are the best for your gut.
Ready to eat better for your gut?
Browse our complete library of recipe audits and find dishes that taste great AND support your digestive wellness.
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