BetterEats Ingredient Library

Deep dives into individual ingredients and their documented effects on gut health. Every entry backed by scientific research.

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Gut Health Rating: 80+ Excellent 60-79 Good <60 Caution

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Prebiotic Powerhouses

Foods that feed beneficial gut bacteria

Chicory Root 95 Jerusalem Artichoke 92 Garlic 88 Onions 85 Leeks 83 Asparagus 78

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Fermented Foods

Live-culture foods that introduce beneficial bacteria

Kefir 92 Sauerkraut (Raw) 90 Kimchi 88 Miso 85 Kombucha 75 Yogurt 72

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Anti-Inflammatory Heroes

Ingredients that reduce gut inflammation

Turmeric 90 Ginger 88 Omega-3 Fish 85 Extra Virgin Olive Oil 82 Green Tea 78

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Fiber-Rich Foundations

Diverse fiber sources for microbiome diversity

Oats (Whole) 85 Legumes 88 Flaxseed 82 Chia Seeds 80 Psyllium Husk 78

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Red Flag Ingredients

Ingredients to minimize or avoid

Refined Seed Oils 15 Carrageenan 20 Artificial Sweeteners 25 High-Fructose Corn Syrup 10 Polysorbate 80 18

How We Rate Ingredients

Every ingredient rating is based on our 4-Pillar scoring system: Prebiotic Density, Probiotic Factor, Anti-Inflammatory Index, and Glycemic Stability.

Read Our Methodology →