Recipe description
June 10, 2026
Tuna Avocado Brown Rice Bowl
A fiber-friendly bowl to support digestion and balanced meals.
High Protein
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from brown rice and plant toppings to support digestion.
- Includes tuna for protein and healthy fats for satiety.
- Colorful toppings add polyphenols and promote dietary diversity.
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
Tuna
2
piece
Avocado
1
piece
Brown rice
1
cup
Lime juice
1
teaspoon
Oil, olive
1
tablespoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Fresh vegetables
1
bowl
Instructions
1
Cook the brown rice according to package instructions.
2
While the rice is cooking, drain the tuna and chop the avocado.
3
In a bowl, combine the cooked brown rice, tuna, avocado, and fresh vegetables.
4
Drizzle with lime juice and olive oil, then season with salt and pepper.
5
Mix everything gently and serve in bowls.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
28 g
Protein
45 g
Carbohydrates
7 g
Fiber
4 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What is Tuna Avocado Brown Rice Bowl?
A simple bowl featuring tuna, avocado, and brown rice with fiber-rich vegetables; toppings can vary.
Is this recipe gut-friendly?
Yes, thanks to fiber from vegetables and brown rice and healthy fats from avocado; adjust fiber to fit your needs.
How do I cook brown rice for this bowl?
Rinse the rice, then simmer with about a 2:1 water-to-rice ratio for 40–45 minutes; fluff before serving.
Can I make this gluten-free?
Yes, by using gluten-free ingredients and sauces and plain tuna and rice; check labels.
How can I increase fiber in the bowl?
Add extra veggie toppings, beans, lentils, seeds, or leafy greens.
Do I need a sauce?
No; a light drizzle of olive oil with lemon juice, salt, and pepper is usually enough. You can add a simple dressing if you like.
How much protein does it provide?
Protein depends on the tuna portion; a standard can provides roughly 20–30 g of protein; adjust portions to meet your needs.
How long does it take to prepare?
About 20–30 minutes total, with the brown rice cooking time; you can speed things up with pre-cooked rice.
Are there safety considerations with tuna or avocado?
Avoid if allergic; store tuna properly; eat avocado when ripe; be mindful of mercury guidelines for certain groups; refrigerate leftovers.
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