So I have started to follow the CSIRO Healthy Gut Diet, having to adapt recipes as they are mainly meat based, so far the Hainan-style chicken (egg for vego) and ginger rice with asian greens and chilli sauce along with the five spice asian greens with beans and rice have a thumbs up, The Cheat's Chicken (boiled egg) paella got a big thumbs down, I prefer my version of the potato and pea curry,. We are having the lentil hotpot tomorrow. It takes a bit of planning as you have to cook all of the carbs the day before and then chill in the fridge. So tomorrow I need potato slices which I have to cook tonight and then put in the fridge. This turns them into resistant starches which take longer to digest promoting healthy gut bacteria. There are straight vegetarian recipes so I just alter the meat based ones into vegetarian/vegan ones
One would think eating was easy but in today's world not so much. For me beans are a big item and I try to not only soak all the dried beans beforehand but also to sprout them. Then I learned many beans, especially Kidney, have a toxin that must be boiled out before cooking.
So you are trying to slow down the digesting period when one would think speeding it up is preferable. Gut bacterial is often found in some foods and I prefer fermented things as sauerkraut, Kimchees to add bacteria. Then there is the issue of pre-biotics. These are often foods with lots of fiber [en.wikipedia.org]