Recipe description
June 18, 2026
Whole-grain bread with peanut butter and banana
Whole-grain bread with peanut butter and banana supports fiber diversity and digestion.
High Fiber
Fiber Rich
Digestion Friendly
90%
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: egg, wheat, tree_nut, soy, peanut
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
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 whole-grain bread and banana.
- Balances protein and healthy fats with peanut butter to support satiety.
- Includes polyphenol-rich plant foods and minimal added sugar for gut-friendly nutrition.
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, whole grain
2
slice
Peanut butter
2
tablespoon
Banana
1
piece
Instructions
1
Toast the whole grain bread slices until golden brown.
2
Spread peanut butter evenly over each slice of toasted bread.
3
Slice the banana into thin rounds and arrange them on top of the peanut butter.
4
Serve immediately as a nutritious snack.
More Recipes For Your Gut
Nutrition
285 kcal
Calories
7 g
Protein
48 g
Carbohydrates
5 g
Fiber
14 g
Sugar
8 g
Fat
2 g
Saturated fat
0.3 g
Salt
FAQ
What is the best way to assemble this snack?
Spread peanut butter on a slice of whole-grain bread, then top with banana slices. Optional: a light sprinkle of cinnamon or chia seeds.
Is whole-grain bread better than white bread for fiber?
Yes. Whole-grain varieties contain more fiber, which supports digestion and helps you feel fuller.
Is this snack safe for someone with a peanut allergy?
No—peanut butter contains peanuts. Use almond, cashew, or sunflower seed butter as an alternative.
Can I make this snack vegan?
Yes. Most breads are vegan; check labels for dairy ingredients. Peanut butter and banana are vegan.
How should I store this snack if I make it ahead?
If you make it ahead, store the slices in the fridge and eat within 1 day. For best texture, assemble just before eating.
Approximately how many calories does a serving have?
Calories vary by brand, but a typical serving is around 300–350 kcal.
Can I vary the toppings to change the flavor or fiber?
Yes. Try cinnamon, flax or chia seeds, or swap banana for berries for variety.
Is this snack good for digestion or gut health?
The fiber from whole grains and banana supports digestion; bananas provide prebiotic fibers and polyphenols as part of a varied diet.
Is this snack suitable for kids?
Usually yes, unless there is a peanut allergy. For younger children, use smooth peanut butter to reduce choking risk.
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.