• 2 tbsp Cream cheese of your choice (I used dairy free) Dairy free is easier to digest, the good ones are coconut oil based and not inflammatory. Stabilizes blood sugar because the fat in it slows digestion
• 3-4 Dill pickle chips, I used Grillo's brand Naturally fermented provide beneficial bacteria that support gut microbial diversity. Acetic acid helps reduce bloating and aids digestion. Stimulates stomach acid to support protein digestion
• 3 Fresh chicken sausages, I found these at Wholefoods (you can also use turkey bacon but that is minimally processed) High quality protein supports gut lining repair and immune function. Provides amino acids for intestinal cell turnover.
• 1-2 Green onions, sliced Rich in prebiotic fibers that feed beneficial gut bacteria. Contain sulfur compounds that support liver detox pathways connected to the gut
• 1/2 tbsp Fresh dill leaves Reduces gas, bloating and intestinal spasms. Contains antimicrobial compounds that help balance gut bacteria. Supports digestion of fats
• 1/2 tbsp Fresh parsley leaves Supports bile flow and digestion. Rich in polyphenols that reduce gut inflammation
• 1 Everything bagel, I used Queen Street brand everything bagel because it's dairy and gluten free and has protein and fiber. It's also loaded with healthy seeds and was sesame free Seeds provide fiber, zinc and magnesium all important for gut and immune health. Fiber supports regular bowel movements and microbial diversity. Sorghum flour is gluten free which can reduce gut inflammation and permeability.Contains resistant starch and fermentable fibers that feed beneficial gut bacteria. High in polyphenols, lower glycemic index than wheat flour and nutrient dense.

Optional add ins:

• 1 tbsp Hemp seeds this adds omega-3 and protein