Recipe description
July 12, 2026
Whole-grain rye bread with herring salad
Wholesome rye bread with herring salad supports gentle digestion.
High Fiber
Omega-3 Rich
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.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain rye and vegetables.
- Includes omega-3-rich fish to balance fats and gut microbes.
- Offers plant diversity and polyphenols from salad components.
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
150
gram
Onion, red
1
piece
Cucumber
0.5
piece
cucumber salad
1
bowl
Dill
1
teaspoon
Oil, olive
1
tablespoon
Lemon juice
1
tablespoon
Instructions
1
Toast the slices of whole grain rye bread until golden brown.
2
In a bowl, combine herring, finely chopped red onion, diced cucumber, dill, olive oil, and lemon juice.
3
Mix well to ensure all ingredients are evenly coated.
4
Spread the herring salad generously over the toasted rye bread.
5
Serve with cucumber salad on the side.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
22 g
Protein
48 g
Carbohydrates
7 g
Fiber
5 g
Sugar
15 g
Fat
3 g
Saturated fat
1.0 g
Salt
FAQ
What is the main nutritional benefit of this pairing?
It combines whole-grain rye bread with herring to provide fiber (including prebiotic fiber), polyphenols, protein, and omega-3 fats.
Is this dish suitable for gluten-free diets?
No. It uses rye bread, which contains gluten. You can substitute gluten-free bread if needed.
Can I use canned herring and how should I store leftovers?
Yes. Use canned herring; store leftovers in the fridge in an airtight container for 1–2 days.
How can I make the herring salad more flavorful while staying healthy?
Add fresh herbs, lemon juice, onions, cucumber, and a small amount of olive oil or yogurt to lift flavor without adding excess calories.
How to incorporate into a daily meal plan for gut health?
Use as a balanced, fiber-rich snack or light meal and vary fiber sources with vegetables throughout the day to support gut-friendly microbes.
Is herring safe for people with fish allergies?
No—if you have a fish allergy, avoid it and substitute with plant-based omega-3 sources like flaxseed, chia, or walnuts.
How to store rye bread to keep it fresh?
Keep it in a cool, dry place; refrigerate for longer shelf life; freeze to extend; slice before freezing if convenient.
What portion size is recommended?
Typically 1–2 slices of rye bread with herring salad; adjust to your energy needs.
Does this dish fit into a Nordic or Mediterranean diet pattern?
Yes, it fits well with Nordic and many Mediterranean patterns that emphasize whole grains, fish, and vegetables.
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