Recipe description
June 18, 2026
Rye bread with herring, onion and pickles
Fiber-friendly rye bread with herring, onion and pickles
92%
General Gut Health Match
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We found the following allergens in the recipe ingredients: egg, fish, tree_nut, mustard, peanut, soy, milk, wheat, celery, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rye bread provides fiber-rich, varied grain carbohydrates.
- Onions offer prebiotic compounds and polyphenols to support gut bacteria.
- Herring delivers protein and healthy fats to balance the plate with vegetables.
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
Bread, rye
2
slice
Herring
2
piece
Onion
0.5
piece
Gherkin
2
piece
Instructions
1
Slice the onion thinly and set aside.
2
Toast the rye bread slices until golden brown.
3
Drizzle olive oil on the toasted bread for flavor.
4
Top each slice of rye bread with herring, followed by the sliced onion and pickles.
5
Serve immediately and enjoy your fiber-rich dish.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
18 g
Protein
34 g
Carbohydrates
6 g
Fiber
7 g
Sugar
12 g
Fat
2 g
Saturated fat
1.1 g
Salt
FAQ
Is rye bread gluten-free, and is this dish suitable for people with gluten intolerance?
No—rye contains gluten, so this dish is not gluten-free. For a gluten-free option, use gluten-free bread and check any herring or pickle seasonings for gluten-containing additives.
What are the gut-health benefits of this combination?
Rye provides fiber; onions offer prebiotic compounds; pickles add crunch and plant nutrients; herring supplies protein and healthy fats.
Is it safe to eat during pregnancy or for young children?
Generally safe if the herring is properly cured or cooked and the pickles aren’t very salty. Consult a clinician if you have concerns about salt intake or fish consumption during pregnancy.
How should leftovers be stored?
Refrigerate promptly and eat within 1–2 days.
How can I keep this dish lower in sodium?
Choose low-sodium pickles and low-sodium herring, and balance the portion with bread.
Is this vegetarian?
No—herring is fish. A vegetarian version would need a non-fish substitute.
What should I serve with it for a balanced meal?
Add a side of vegetables or a salad to boost fiber and micronutrients.
How can I adjust this to increase fiber or reduce carbs?
Choose a darker, higher-fiber rye bread, add more onion and cucumber, and limit bread size.
What common allergens should I watch for?
Contains gluten (rye) and fish (herring); check condiments and pickles for other possible allergens.
Is herring high in mercury?
Herring typically has lower mercury than larger fish; eat in moderation and follow official guidance, especially during pregnancy.
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