Recipe description
August 2, 2026
Menopause Support Soy Flax Wrap
A fiber-rich soy and flax wrap for balanced, gut-friendly everyday eating.
High Fiber
Whole Grains
Legume Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: soy, egg, sulfites, tree_nut
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from soybeans, flaxseeds, vegetables, and whole grains.
- Includes colorful plant foods that contribute to dietary diversity and polyphenols.
- Balances plant protein, healthy fats, and slower-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Soybean
1
cup
Seed, linseed or flaxseed
2
tablespoon
Wrap, whole grain
2
piece
Lettuce
1
cup
Avocado
1
piece
Carrot
1
piece
Capsicum, red
0.5
piece
Oil, olive
1
teaspoon
Lemon juice
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Instructions
1
Rinse and drain 1 cup of soybeans, then steam or boil until tender. Let cool slightly.
2
In a bowl, mash the cooked soybeans with 2 tablespoons of ground flaxseeds, 1 teaspoon of olive oil, 1 teaspoon of lemon juice, and a pinch of salt and black pepper.
3
Lay out 2 whole grain tortillas. Spread the soy-flax mixture evenly over each tortilla.
4
Layer shredded lettuce, thin slices of avocado, julienned carrot, and thin strips of red bell pepper over the mixture.
5
Roll each tortilla tightly from one end, tucking in the sides as you go. Slice in half diagonally if desired and serve immediately.
More Recipes For Your Gut
Nutrition
510 kcal
Calories
22 g
Protein
59 g
Carbohydrates
17 g
Fiber
7 g
Sugar
24 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
How many servings does this soy flax wrap make?
The recipe makes 2 servings, with 1 tortilla per serving.
Do the soybeans need to be cooked before making the filling?
Yes. Boil or steam the soybeans until tender, then let them cool slightly before mashing.
Should I use ground flaxseeds?
Yes. Ground flaxseeds blend more easily into the filling than whole seeds.
Is this wrap suitable for a vegan diet?
Yes, provided the whole grain tortillas contain no animal-derived ingredients.
Is this recipe gluten-free?
Not necessarily. Use certified gluten-free tortillas if you need a gluten-free meal.
Can I prepare these wraps ahead of time?
They are best served immediately, but you can refrigerate them in an airtight container and eat them within 1 day.
What can I use instead of avocado?
Try hummus, mashed white beans, or another soft vegetable spread. The texture and flavor will change.
Can this recipe support menopause-focused meal planning?
It provides plant protein, fiber, vegetables, and unsaturated fat. It can be part of a varied diet, but it does not treat menopause symptoms.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.