Supergut Fiber Mix (1 piece), Flax Seeds (1 Serving (9g)), Greek Yogurt (Epigamia) (1 Serving), Apple (1 Cup, Sliced) and Banana (1 Cup, Sliced)

Reduce the banana portion (for example, use half) and keep the apple portion modest; pair the fruit with the Greek yogurt and flax rather than eating fruit first.

Choose plain, unsweetened Greek yogurt with higher protein and avoid flavored varieties or added honey, syrup, granola, or sweetened fiber mixes.

Use a firmer, less-ripe banana, or replace some/all of the banana with berries such as raspberries, strawberries, or blackberries.

Increase protein or fat alongside the meal: add walnuts, almonds, chia seeds, or a small serving of nut butter without added sugar.

Eat the meal after a balanced meal or following light activity rather than when very hungry; a 10–20 minute easy walk afterward may blunt the rise.

Review the Supergut fiber mix label for added sugars, maltodextrin, or rapidly digested starches; reduce its serving or use an unsweetened alternative if present.