Seeded Fiber Charcuterie Crackers
Crunch With Purpose: A Fiber-Rich Cracker for Gut Health
These seeded fiber crackers are designed to do more than crunch. They deliver a meaningful dose of daily fiber, omega-3s, and plant diversity — making them an ideal base for a gut-supportive charcuterie board.
Paired thoughtfully, a board like this becomes more than a pretty spread. It becomes functional nourishment.
Build around the crackers with a mix of textures and phytonutrients: shredded coconut for healthy fats, dried cranberries for polyphenols, a drizzle of honey to support beneficial bacteria, walnuts for omega-3s, and a few squares of dark chocolate for flavonoids that feed the microbiome. Add fresh fruits like pomegranate, kiwi, grapes, and apple to supply fiber, antioxidants, and digestive enzymes. Finish with three different cheeses to introduce microbial diversity, calcium, and protein that help slow digestion and stabilize blood sugar. Get creative here!
The result is a board that supports gut health, blood sugar balance, and satiety — not just aesthetics. This is how we turn a social ritual into a nourishing one: real ingredients, diverse fibers, and combinations that help your digestion work with you, not against you.
This isn’t indulgence without intention. It’s a charcuterie board that actually loves you back.
Ingredients
1/2 cup sunflower seeds
1/4 cup sesame seeds
1/4 cup chia seeds
1/4 cup whole flax seeds
1 tsp sea salt
1/2 tsp black pepper
1–1 1/2 tsp Italian seasoning (or seasoning of choice)
1 tbsp olive oil
1 1/4 cups warm water
For the Board
shredded coconut
dried cranberries
honey
walnuts
dark chocolate
pomegranates
kiwi
grapes
apple
3 different cheeses (preferably goat, because they’re often easier to digest, naturally lower in lactose, and rich in bioavailable nutrients that support gut and immune health.)
Instructions
Preheat the oven to 350°F (175°C).
In a bowl, mix all seeds, salt, pepper, and seasoning.
Add olive oil and warm water. Stir well.
Let the mixture sit for 15-20 minutes until thick and gelled.
Spoon the mixture onto a sheet of parchment paper and cover with a second sheet.
Roll or press the mixture into a very thin, even sheet. The thinner the sheet, the crispier the cracker.
Remove the top parchment and transfer to a baking tray.
Bake for 20 minutes.
Flip the entire sheet and return to the oven for another 15–20 minutes, until fully crisp and lightly golden.
Cool completely, then break into desired pieces and build your board.
The 10-Day Gut Reset — Premium Edition
Personalized support to reconnect, rebalance, and restore your gut health.
This premium version of The Conscious Gut’s 10-Day Reset includes a 30-minute 1:1 consultation with Sara before you begin — so your reset is tailored to your unique needs, lifestyle, and goals. Together, you’ll review your current habits, identify key focus areas, and create a plan that helps you feel confident, supported, and ready to begin.
Your downloadable 10-Day Gut Reset Guide (PDF) includes:
• Daily meal plans + recipes using whole, gut-nourishing ingredients
• Lifestyle practices to support digestion, sleep, movement, and stress balance
• Reflection prompts to help you track how your body feels each day
• Prep + pantry checklists to make planning easy and organized
• Expert tips from Sara to guide you beyond the 10 days — including how to sustain your results
The Premium Reset is for anyone ready to go deeper — not just to follow a plan, but to understand their body’s signals and make changes that last.
This isn’t a diet. It’s a reconnection — guided by expert insight and built for real life.
Ready to begin? Book your 1:1 consultation and receive your personalized 10-Day Gut Reset today.