In my Super Gut book, I provided recipes designed to rebuild and maintain a healthy gastrointestinal microbiome. Here is a recipe from page 267, a version of a quiche that includes several prebiotic fiber sources that help bloom beneficial microbial species such as Faecalibacterium prausnitzii and Roseburia species that contribute to effects (via butyrate production) that reduce blood sugar, blood pressure, and yield better sleep.

Start your day with a slice of this prebiotic fiber-packed quiche. Nearly all the main ingredients add to your prebiotic fiber (and related microbiota-accessible carbohydrates) intake, including ground golden flaxseed, onion, garlic, leek, white beans, and asparagus. One slice provides approximately 4 grams prebiotic fiber to add to a target daily intake of 20 or more grams per day. (The red in the photo is from the roasted red peppers I added to the recipe that adds further to your polyphenol and vitamin A intake.)

Makes 8 servings


11⁄2 cups almond meal/flour (or ground walnuts or pecans)
1/4 cup ground golden flaxseed
1/4 cup butter or coconut oil, melted 1/4 cup water
1/2 teaspoon sea salt


2 tablespoons olive oil, butter, or coconut oil 1 yellow onion, diced
4 cloves garlic, minced
1 leek stem, halved and sliced
1 pound ground pork, beef, turkey, or chicken 1/2 cup cooked white beans
1/4 cup broth
1 tablespoon dried oregano
1 tablespoon dried basil
2 cups fresh or frozen asparagus, coarsely chopped 8 eggs
1 teaspoon sea salt
Ground black pepper to taste

Preheat oven to 350°F. Grease a 10-inch pie plate.

To make the crust, in a medium to large bowl, combine almond meal/flour, flaxseed, butter, water, and salt and mix thoroughly. Transfer the mixture to a greased pie plate and spread it with a spoon or spatula. Wet it with water if needed to help smooth it out. Spread it at least 1 inch up the sides of the plate.

Place in the oven and bake for 15–18 minutes or until the crust just turns golden brown. Remove and cool.

Meanwhile, in a large skillet, heat the olive oil over medium-high heat, then add the onions and garlic and cook until the onions soften and are translucent, 3–5 minutes. Add the leek and pork, breaking it up as it cooks. Add the beans, broth, oregano, and basil, then cover, stirring intermittently until the meat is cooked through. Remove the mixture from the heat, uncover, and allow to cool for 10-15 minutes.

In a large bowl, add asparagus, eggs, salt, and pepper and mix. Pour the pork mixture into the egg mixture and mix thoroughly. Then, pour the combination into the cooled piecrust and bake for 35 minutes at 350°F or until the eggs set.