The BetterEats 4-Pillar Scoring Methodology
A transparent, evidence-based framework for evaluating the gut health impact of foods, recipes, and products. Every audit on BetterEats follows this rigorous methodology.
Disclaimer: I am a health researcher, not a licensed medical professional. The BetterEats Score is a data-driven tool based on my analysis of published nutritional studies. This content is for informational purposes only and is not medical advice. Always consult a physician before changing your diet. BetterEats may earn commission from links to products we review (affiliate disclosure).
The 4-Pillar Score at a Glance
Prebiotic Density
35%Inulin, resistant starch, diverse fiber sources (garlic, leeks, onions, legumes)
Probiotic/Ferment Factor
15%Raw ferments, live cultures, kimchi, sauerkraut, kefir, miso
Anti-Inflammatory Index
30%Turmeric, ginger, omega-3s; penalized for seed oils, added sugars, processed thickeners
Glycemic Stability
20%Balanced carbs with fats/proteins to prevent glucose spikes harming gut lining
📋 Why We Built This Methodology
The gut microbiome is perhaps the most underrated factor in human health. Research over the past two decades has linked gut bacteria diversity to everything from immune function and mental health to metabolic disorders and chronic inflammation. Yet most nutrition advice either ignores the microbiome entirely or oversimplifies it with generic "eat more fiber" recommendations.
BetterEats exists to bridge this gap. Our methodology distills current microbiome research into a practical, actionable scoring system. We don't just tell you what's "healthy"—we explain why specific ingredients support or harm your gut bacteria, with citations to peer-reviewed studies.
Our data indicates that the four pillars we've identified—prebiotic density, probiotic content, anti-inflammatory properties, and glycemic stability—represent the most impactful factors for gut health based on current scientific consensus. This isn't a fad framework; it's built on decades of research from institutions like Stanford, MIT, and the European Molecular Biology Laboratory.
1 Pillar 1: Prebiotic Density (35% Weight)
Core Question
Does this food contain inulin, resistant starch, or diverse fiber sources that selectively feed beneficial gut bacteria?
The Science
Prebiotics are non-digestible fibers that serve as fuel for beneficial bacteria in your colon. Unlike probiotics (which are live bacteria), prebiotics feed the good bacteria you already have. This is why prebiotic density carries the highest weight in our scoring system—it's the foundation of microbiome health.
When gut bacteria ferment prebiotic fibers, they produce short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate. These SCFAs are critical for:
- Gut barrier integrity: Butyrate is the primary fuel source for colonocytes (colon cells), strengthening the intestinal lining and preventing "leaky gut"
- Inflammation reduction: SCFAs have anti-inflammatory properties that help regulate immune responses
- Pathogen resistance: A well-fed beneficial bacteria population crowds out harmful microbes
- Mineral absorption: Prebiotic fermentation increases absorption of calcium, magnesium, and other minerals
Key Prebiotic Compounds
Inulin-Type Fructans
Found in: Chicory root, Jerusalem artichokes, garlic, onions, leeks, asparagus
Impact: Strongly promotes Bifidobacteria growth; one of the most well-studied prebiotics
Resistant Starch
Found in: Cooked and cooled potatoes/rice, green bananas, legumes, oats
Impact: Excellent butyrate producer; improves insulin sensitivity
Beta-Glucans
Found in: Oats, barley, mushrooms, seaweed
Impact: Immunomodulatory effects; supports Lactobacillus strains
Galacto-oligosaccharides (GOS)
Found in: Legumes, beans, lentils, chickpeas
Impact: Selectively feeds Bifidobacteria; highly bifidogenic
How We Score Prebiotic Density
| Criterion | Points |
|---|---|
| High-inulin ingredient present (chicory, Jerusalem artichoke) | +15-20 |
| Allium vegetables (garlic, onion, leeks) as significant ingredient | +8-12 |
| Resistant starch source present | +8-10 |
| Legumes/beans as primary ingredient | +10-15 |
| Beta-glucan sources (oats, mushrooms) | +5-8 |
| Fiber diversity (3+ different prebiotic sources) | +5-10 bonus |
Research Citations: Gibson & Roberfroid (1995), Journal of Nutrition[1]; Bindels et al. (2015), Nature Reviews Gastroenterology[2]; Scott et al. (2015), FEMS Microbiology Reviews[3]
2 Pillar 2: Probiotic/Ferment Factor (15% Weight)
Core Question
Does this food include raw ferments or "live" ingredients that introduce beneficial microorganisms to the gut?
The Science
Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts. While prebiotics feed existing bacteria, probiotics introduce new beneficial strains. However, we weight this pillar at only 15% because:
- Transient colonization: Most ingested probiotics don't permanently colonize the gut—they provide benefits while passing through
- Strain specificity: Benefits are highly strain-specific; not all "live cultures" are equal
- Processing matters: Many commercial products labeled "probiotic" have been pasteurized, killing the live cultures
That said, regular consumption of truly live fermented foods has been associated with increased microbiome diversity. A 2021 Stanford study found that fermented food diets (6+ servings daily) significantly increased gut microbiota diversity and decreased inflammatory markers.
What Counts as "Live"
✅ Live Culture Foods
- • Raw sauerkraut (refrigerated section)
- • Traditional kimchi (unpasteurized)
- • Water kefir & milk kefir
- • Raw kombucha
- • Unpasteurized miso
- • Live-culture yogurt
- • Natto
- • Tempeh (freshly made)
❌ Not Actually Live
- • Shelf-stable sauerkraut (pasteurized)
- • Most store-bought pickles (vinegar-pickled)
- • Pasteurized kombucha
- • Cooked miso (heat kills cultures)
- • Sourdough bread (baking kills bacteria)
- • Most commercial yogurts with "live cultures" added post-pasteurization
How We Score Probiotic Content
| Criterion | Points |
|---|---|
| Primary ingredient is a live ferment (e.g., kefir-based smoothie) | +12-15 |
| Contains raw fermented condiment (raw sauerkraut, kimchi) | +8-10 |
| Live-culture yogurt or kefir as ingredient | +6-8 |
| Unpasteurized miso (added after cooking) | +5-7 |
| Pasteurized/cooked ferments (flavor only, no live benefit) | +0 |
Research Citations: Wastyk et al. (2021), Cell[4]; Marco et al. (2017), Current Opinion in Biotechnology[5]; Dimidi et al. (2019), Nutrients[6]
3 Pillar 3: Anti-Inflammatory Index (30% Weight)
Core Question
Does this food contain anti-inflammatory compounds, or does it contain pro-inflammatory ingredients that damage the gut lining?
The Science
Chronic low-grade inflammation is increasingly recognized as a root cause of many gut disorders. The gut lining is particularly vulnerable—inflammatory compounds can damage tight junctions between intestinal cells, leading to increased permeability ("leaky gut") and systemic inflammation.
This pillar works as a balance scale: we add points for anti-inflammatory ingredients and subtract points for pro-inflammatory ones. Based on current microbiome research, the following ingredients are particularly problematic:
🚩 Pro-Inflammatory Red Flags
Refined Seed Oils
Soybean oil, corn oil, canola oil, sunflower oil, safflower oil, grapeseed oil
Why harmful: High omega-6 to omega-3 ratio promotes inflammation; oxidize easily when heated, creating harmful compounds
Penalty: -8 to -15 points
Added Sugars
High-fructose corn syrup, agave, cane sugar, brown rice syrup
Why harmful: Feeds pathogenic bacteria; disrupts gut barrier; promotes Candida overgrowth; triggers inflammation cascade
Penalty: -5 to -12 points
Processed Thickeners & Emulsifiers
Carrageenan, polysorbate 80, carboxymethylcellulose (CMC)
Why harmful: Research links these additives to gut inflammation, reduced mucus layer, and microbiome disruption in animal studies
Penalty: -5 to -10 points
Ultra-Processed Ingredients
Artificial sweeteners (sucralose, aspartame), artificial colors, MSG
Why harmful: May negatively alter microbiome composition; some artificial sweeteners linked to glucose intolerance via gut bacteria changes
Penalty: -3 to -8 points
✅ Anti-Inflammatory Boosters
Turmeric (Curcumin)
Especially when combined with black pepper (piperine) for absorption
Benefit: Potent anti-inflammatory; supports gut barrier; may increase beneficial Bifidobacteria
Bonus: +6 to +10 points
Ginger
Fresh or dried; gingerols and shogaols
Benefit: Reduces gut inflammation; aids motility; traditionally used for digestive complaints
Bonus: +4 to +7 points
Omega-3 Fatty Acids
Fatty fish (salmon, mackerel, sardines), fish oil, walnuts, flaxseed
Benefit: Reduce inflammatory markers; support gut barrier integrity; may increase Lactobacillus
Bonus: +5 to +10 points
Extra Virgin Olive Oil
Cold-pressed, high-polyphenol varieties
Benefit: Polyphenols feed beneficial bacteria; anti-inflammatory oleocanthal; supports gut barrier
Bonus: +4 to +8 points
Research Citations: Chassaing et al. (2015), Nature[7]; Calder (2017), Biochemical Society Transactions[8]; Ng et al. (2018), Gut[9]
4 Pillar 4: Glycemic Stability (20% Weight)
Core Question
Does this food balance carbohydrates with fats and proteins to prevent glucose spikes that harm the gut lining?
The Science
Blood sugar spikes don't just affect energy levels—they directly impact gut health. From a structural integrity standpoint, repeated glucose spikes can:
- Damage the gut lining: Hyperglycemia increases intestinal permeability through oxidative stress and tight junction disruption
- Feed pathogenic bacteria: Rapid sugar availability can favor opportunistic microbes over beneficial strains
- Trigger inflammation: Glucose spikes activate inflammatory pathways that affect the entire GI tract
- Alter microbiome composition: Chronic high blood sugar is associated with reduced microbiome diversity
We evaluate glycemic stability by looking at the macronutrient balance of a recipe or product. Foods that combine carbohydrates with adequate protein, fat, and fiber blunt glucose responses. Pure carbohydrate foods without these buffers score lower.
How We Score Glycemic Stability
| Criterion | Points |
|---|---|
| Balanced macros: protein and/or fat with carbs | +8-12 |
| High fiber content (>5g per serving) slowing glucose absorption | +5-8 |
| Contains vinegar or acidic component (slows gastric emptying) | +3-5 |
| Low glycemic index carb sources (legumes, intact whole grains) | +5-8 |
| High refined carbs with no protein/fat buffer | -8 to -15 |
| Added sugars as primary sweetener | -5 to -10 |
Research Citations: Thaiss et al. (2018), Science[10]; Boulangé et al. (2016), Genome Medicine[11]; Zeevi et al. (2015), Cell[12]
🧮 How We Calculate the Final Score
Each pillar is scored on a 0-100 scale, then weighted according to our research-based percentages:
Final Score = (Prebiotic Score × 0.35)
+ (Probiotic Score × 0.15)
+ (Anti-Inflammatory Score × 0.30)
+ (Glycemic Score × 0.20)
Example Calculation (Oatly Oat Milk):
- Prebiotic Density: 45/100 × 0.35 = 15.75
- Probiotic Factor: 10/100 × 0.15 = 1.50
- Anti-Inflammatory: 35/100 × 0.30 = 10.50
- Glycemic Stability: 55/100 × 0.20 = 11.00
─────────────────────────────────────────────
Final Score: 38.75 → 39 Score Interpretation
📚 Scientific References
- Gibson GR, Roberfroid MB. Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics. J Nutr. 1995;125(6):1401-1412. PubMed
- Bindels LB, et al. Towards a more comprehensive concept for prebiotics. Nat Rev Gastroenterol Hepatol. 2015;12(5):303-310. PubMed
- Scott KP, et al. The influence of diet on the gut microbiota. Pharmacol Res. 2013;69(1):52-60. PubMed
- Wastyk HC, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153. PubMed
- Marco ML, et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017;44:94-102. PubMed
- Dimidi E, et al. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019;11(8):1806. PubMed
- Chassaing B, et al. Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature. 2015;519(7541):92-96. PubMed
- Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105-1115. PubMed
- Ng SC, et al. Worldwide incidence and prevalence of inflammatory bowel disease in the 21st century. Lancet. 2017;390(10114):2769-2778. PubMed
- Thaiss CA, et al. Hyperglycemia drives intestinal barrier dysfunction and risk for enteric infection. Science. 2018;359(6382):1376-1383. PubMed
- Boulangé CL, et al. Impact of the gut microbiota on inflammation, obesity, and metabolic disease. Genome Med. 2016;8(1):42. PubMed
- Zeevi D, et al. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015;163(5):1079-1094. PubMed
❓ Frequently Asked Questions
How is the BetterEats Gut Health Score calculated? ▼
The BetterEats Score uses a weighted 4-Pillar system: Prebiotic Density (35%), Probiotic/Ferment Factor (15%), Anti-Inflammatory Index (30%), and Glycemic Stability (20%). Each pillar is scored individually based on specific ingredients and their scientifically-documented effects, then combined for a final score from 0-100.
What makes the BetterEats methodology evidence-based? ▼
Every scoring criterion is backed by peer-reviewed research from journals like Nature Reviews Gastroenterology, Gut, Cell, and the American Journal of Clinical Nutrition. We cite 8-12 scientific references per audit and update our methodology as new research emerges. Our team reviews literature quarterly.
Why does Prebiotic Density have the highest weight at 35%? ▼
Prebiotics directly feed beneficial gut bacteria (like Bifidobacteria and Lactobacillus), which is foundational to microbiome health. Research shows prebiotic-rich diets increase short-chain fatty acid production, strengthen gut barrier function, and reduce inflammation—making this pillar the most impactful for overall gut health outcomes.
How often is the BetterEats methodology updated? ▼
Our methodology undergoes quarterly reviews to incorporate new microbiome research. Major updates are published with changelog documentation, and all existing audits are re-scored when significant methodology changes occur. The current version (2.0) reflects January 2026 research.
Can I request an audit for a specific product or recipe? ▼
Yes! We welcome audit requests via our contact form. Priority is given to high-demand products, trending items, and requests from newsletter subscribers. We aim to publish 8-12 new audits per month.
Is the BetterEats Score a replacement for medical advice? ▼
No. The BetterEats Score is an educational tool based on nutritional research, not medical advice. Always consult a qualified healthcare provider before making significant dietary changes, especially if you have existing health conditions like IBS, IBD, or food allergies.