Fiber Fiesta: The Ultimate Salad for Digestive Wellness


For the Salad:

  1. 2 cups of mixed greens (spinach, romaine, arugula)
  2. 1 cup of chopped raw veggies (e.g., bell peppers, cucumbers, radishes)
  3. 1 small avocado, sliced
  4. 1/2 cup of cooked and cooled quinoa
  5. 1/4 cup of sauerkraut (unpasteurized, refrigerated)
  6. 1/2 green apple, sliced

For the Dressing:

  1. 2 tablespoons of extra virgin olive oil
  2. 1 tablespoon of apple cider vinegar
  3. 1/2 teaspoon of Dijon mustard
  4. Salt and pepper to taste


  1. Begin by preparing your salad ingredients. Rinse and chop your mixed greens and raw veggies. Slice your avocado and apple. Cook your quinoa according to package instructions, then allow it to cool.

  2. In a large salad bowl, combine the mixed greens, raw veggies, avocado, quinoa, sauerkraut, and apple. Toss until everything is well mixed.

  3. For the dressing, whisk together the olive oil, apple cider vinegar, and Dijon mustard in a small bowl until well combined. Season with salt and pepper to taste.

  4. Drizzle the dressing over the salad and toss once more to combine. Serve immediately, or refrigerate for up to 2 hours before serving.

Enjoy this salad full of prebiotic and probiotic foods, all designed to help improve your gut health!


  • Sauerkraut is an excellent source of probiotics, but make sure you choose unpasteurized versions as the pasteurization process kills many of the beneficial bacteria.
  • Quinoa, vegetables, and apples are packed with fiber, serving as prebiotics for your gut bacteria.
  • Avocados not only add a creamy texture but also are packed with fiber and healthy fats, which can help reduce inflammation.
  • The dressing includes apple cider vinegar, which has been linked to improved digestion.

This recipe is easy to adapt, and you can add other gut-friendly ingredients based on your preference. For example, you might add a handful of almonds for extra fiber and healthy fats, or perhaps a few slices of tomatoes or onions for additional prebiotic benefits.