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205 compounds tracked
9,568 compound measurements
5,891 studies cited
3,215 foods measured
USDA laboratory data
Every claim cited to PubMed

Gut & Digestion

Fiber, the microbiome, and the antinutrients that affect digestion.

Read the gut & digestion overview and research

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Does Soaking Beans Overnight Actually Lower Phytate Content?

Gut & DigestionDoes Soaking Beans Overnight Actually Lower Phytate Content?A look at how much soaking time actually reduces phytates before cooking.

Browse Gut & Digestion

Fiber & MicrobiomeFiber types, fermentation, and feeding the gut bacteria that matter.

AntinutrientsOxalate, phytate, lectins: when they matter and how preparation changes them.

Bloating & DigestionThe foods and compounds behind bloating, gas, and slow digestion.

Kidney StonesOxalate, hydration, calcium timing, and lowering stone risk with food.

Latest on gut & digestion

Can Eating Spinach Every Day Cause Kidney Stones From Oxalates?

Can Eating Spinach Every Day Cause Kidney Stones From Oxalates?Examining whether regular spinach consumption meaningfully raises kidney stone risk through oxalate load.

Key nutrients

All nutrient guides

Foods high in FiberFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.

Foods high in StarchStarch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.

Foods high in ZincZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.

Go deeper

The gut & digestion overviewThe full picture: what the research points to, and the compounds worth knowing.

Find foods that fitStack filters across every nutrient and compound. Sort 3,000+ foods, per 100 g or per 100 kcal.