Recipe description
June 18, 2026
Whole-grain roll with light tuna salad
Whole-grain roll with tuna salad supports balanced digestion.
Whole Grains
78%
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: wheat, fish, egg, mustard, sulfites
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
- High-fiber whole grain roll supports digestion.
- Tuna provides protein to help satiety without heaviness.
- Simple assembly makes gut-friendly meals easy to repeat.
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
Whole grain roll
1
piece
Tuna, in water
1
can
Mayonnaise
6
teaspoon
Lettuce
0.25
bowl
Cucumber
0.25
bowl
Onion, red
0.25
piece
Lemon juice
1
teaspoon
Instructions
1
Prepare the tuna salad by combining tuna, mayonnaise, chopped celery, chopped green onion, and season with pepper.
2
Slice the whole-grain rolls in half.
3
Spread the tuna salad evenly on the bottom half of each roll.
4
Top with lettuce and cover with the other half of the roll.
5
Serve immediately.
More Recipes For Your Gut
Nutrition
340 kcal
Calories
22 g
Protein
40 g
Carbohydrates
5 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What makes a whole-grain roll healthier than a white roll?
It has more fiber, vitamins, and plant compounds that support digestion and fullness.
How does the fiber in the roll help my digestion?
Fiber adds bulk, helps regular bowel movements, and supports a healthy gut microbiome.
Is it safe to eat tuna regularly, and how often should I have it?
Tuna can be part of a balanced diet; most adults can eat 1–2 servings per week. Light tuna usually has less mercury than albacore. Pregnant people should follow official guidelines.
How can I keep the tuna salad light without losing flavor?
Use a light yogurt or a small amount of mayo, then add lemon juice, herbs, and crunchy vegetables.
What are quick, low-calorie toppings or mix-ins?
Fresh herbs, cucumber, tomato, red onion, capers, lemon zest, pepper, and a light drizzle of olive oil.
Can I make this dish vegan or dairy-free?
Yes. Use mashed chickpeas or white beans in place of tuna and dairy-free mayo or yogurt.
How should I store leftovers?
refrigerate the tuna salad separately from the roll; use within 1–2 days. If assembled ahead, keep components sealed.
Is this recipe suitable for people with gluten intolerance?
Use a gluten-free whole-grain roll and check labels to ensure all ingredients are gluten-free.
What common allergens should I be aware of?
Gluten in the roll, fish in tuna, and eggs in some mayonnaise. Use gluten-free bread and plant-based mayo if needed.
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.