Meal Plan For Gut Health


Foods To Eat On A Gut Health Diet

1-Week Gut Reset Diet – Meal Plan & Guide

Here are a few gut health boosters, you may consider.

  • Fermented Food

The gut barrier functions better when fermented foods are consumed, such as sauerkraut and kefir .

These are food items that promote and maintain the growth of healthy gut bacteria. If you are consuming enough fruit, you might be already getting them naturally. Here are a few food items, rich in pre-biotics.

  • Collagen- Some research has shown evidence of improved gut microbiome by collagen supplements in test animals. You may also improve your bodys collagen production by consuming citrus fruits, broccoli, meat, eggs and nuts.
  • Fibre- Fibre sustains gut bacteria, producing products that regulate various body functions. Fruits and vegetables, cereals, whole grains, nuts and legumes are rich in fibre.
  • Polyphenols- Food rich in micronutrients like polyphenols, found in tea, coffee, wine, fruits and vegetables may also help in maintaining gut health.

Also Read: The Leaky Gut Diet Plan: What to Eat, What to Avoid

Ways To Support A Healthy Gut

Now that you know the importance of maintaining a healthy gut, you are probably wondering how to do it! Here are a few ways to support a diverse and flourishing gut microbiome:

Even though the science behind the gut microbiome seems complicated, maintaining a healthy gut doesnt have to be! Choose one or two tips from the above list to get started. Once you get the hang of eating more fiber in general, for example, start working on choosing more specific foods with prebiotics or resistant starch. After youve established a habit, choose another tip to implement.

Note from Healthy For Life Meals:Our menus include tons of foods that support a healthy gut, including plenty of fiber-rich plant foods. Get started with one of our delicious, weight loss meal plans today and start your journey to better gut and overall health!

The Leaky Gut Diet Plan: What To Eat What To Avoid

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The term leaky gut has gained a lot of attention in recent years.

Also known as increased intestinal permeability, its a condition in which gaps in your intestinal walls start to loosen. This makes it easier for larger substances, such as bacteria, toxins, and undigested food particles, to pass across the intestinal walls into your bloodstream.

Studies have associated increased intestinal permeability with several chronic and autoimmune diseases, including type 1 diabetes and celiac disease.

This article takes a close look at leaky gut and its causes. It also includes a list of foods that aid digestive health and a 1-week sample meal plan.

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Consider Juices And Smoothies

Juices and smoothies are an excellent addition to a clean gut meal plan. They provide the body with nutrients and fiber that can help flush out toxins and bad bacteria.

The process of juicing extracts water and fiber from fruits and vegetables. That leaves a concentrated form of vitamins, minerals, and other nutrients. Juicing is beneficial for people with trouble getting enough fruits and veggies or those intending to lower their fiber intake.

Smoothies, on the other hand, retain all of the fiber from the fruits and veggies used to make them. Hence, they are a good source of insoluble fiber. This fiber is important for promoting regularity and helping to sweep toxins and bad bacteria out of the gut.

Besides, juices and smoothies help to remain hydrated. Hydration is an important aspect of gut health. When your body has proper hydration, it functions optimally and flushes out toxins easily.

So, if you want to cleanse your gut, adding juices and smoothies to your diet is a great place to start. Just be sure to use fresh, organic ingredients and to drink them in moderation as part of a balanced diet.

Meal Plan For Gut Health

3 Week Gut Healing Meal Plan

In todays post, were going to cover how to create a meal plan for gut health. In this post i will be going over a few effective steps to improve gut health. Ive used these methods countless times to heal my gut, and I have seen impressive results very quickly. Sometimes quick fixes can ruin the overall effect in the long term, but these tips are a sure way to control your overall illness.

Also Check: Gallbladder Stone Removal Without Surgery

Healthy Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  • Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  • Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  • Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
    • 300ml / 1 ¼ cups hot vegetable stock
    • 200g can / 1 cup chopped tomatoes
    • 200g can / 1 cup chickpeas, rinsed and drained
    • 50g / ¼ cup frozen broad beans
    • zest and juice ½ lemon
    • coriander & bread to serve


  • Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  • Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
  • Dinner: Spicy Mediterranean Beet Salad


    • 1 tsp crushed red chilli flakes
    • mint leaves, chopped, to serve


    How To Have Good Gut Health

    There are many simple steps you can take to improve your gut health, including determining your ideal diet, reducing stress levels, optimizing sleep, and supporting your microbiome with tools like probiotics or antimicrobials as needed.

    Although these steps are not necessarily complicated, getting your gut health where you want it to be on your own can be a challenge. Our team of gut health experts can support you in figuring out exactly what needs to be done to improve your symptoms. Our patients typically experience the following:

    • Clearer thinking

    Recommended Reading: Autoimmune Disease And Gut Health

    What Type Of Doctor Should You See For Gut Health

    In order to truly heal your gut and improve your symptoms, its important to work with a doctor who looks beyond just your lab results, and identifies practical solutions for you, specifically.

    The team at the Ruscio Institute for Functional Medicine are motivated and determined to help you feel better and get your gut to a healthy state. Focusing on simple, cost-effective, minimally invasive strategies first, we take pride in being able to treat even the most challenging cases by looking at the big picture, finding areas or treatments that may have been overlooked, and helping you implement them.

    Our goal is to provide you with the tools you need to maintain your health and get back to the life you enjoy.

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    Disclaimer: The information provided on this website is for educational purposes only and is not intended to diagnose or treat any disease. Please do not apply any of this information without first speaking with your doctor. The Ruscio Institute is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. Amazon and the Amazon logo are trademarks of, Inc, or its affiliates.

    Gut Health Diet: Your 4

    Less time, more nourishment! Meal prep to improve your gut health

    Learn how to improve your gut health through your diet with this four week plan…

    By Psychologies

    Revamping your diet to help heal your gut can do wonders for the health of your whole body. If youre wondering what diet you should be following for good gut health, try this four week plan from nutritional therapist Jeannette Hyde

    Whether its a new wardrobe or a fresh set of make-up, a revamp can go miles towards helping you feel better on the outside but what about the inside? Just as your outer self needs an occasional restyle, your hard-working digestive system should also be treated to a well-deserved makeover from time to time.

    Deep in the centre of your body, your gut is working away constantly, influencing numerous processes. There are the obvious digestion and waste elimination processes, but ongoing and in-depth scientific studies have also proven that your gut directly influences your weight, skin, immunity and even energy and mood.

    The reason it has such influence over your health is because of the complex community of microbes it houses. There are thousands upon thousands of bacterial species in your guts microbiome, and the key to a healthy community is maintaining the right balance between good and bad ones.

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    What Causes Leaky Gut

    The exact cause of leaky gut is a mystery.

    However, increased intestinal permeability is well known and occurs alongside several chronic diseases, including celiac disease and type 1 diabetes .

    Zonulin is a protein that regulates tight junctions. Research has shown that higher levels of this protein may loosen tight junctions and increase intestinal permeability (

    Furthermore, low levels of healthy gut bacteria may have the same effect. This is called gut dysbiosis .


    The exact cause of leaky gut remains a mystery, but certain proteins like zonulin and markers of inflammation provide some clues. Other potential causes include long-term NSAID use and an imbalance of gut bacteria known as gut dysbiosis.

    As leaky gut syndrome isnt an official medical diagnosis, there is no recommended treatment.

    Yet, you can do plenty of things to improve your general digestive health.

    One is to eat a diet rich in foods that aid the growth of beneficial gut bacteria. An unhealthy collection of gut bacteria has been linked to poor health outcomes, including chronic inflammation, cancers, heart disease, and type 2 diabetes .

    The following foods are great options for improving your digestive health:


    A diet that promotes digestive health should focus on fibrous vegetables, fruits, fermented vegetables, cultured dairy products, healthy fats, and lean, unprocessed meats.

    Day Healthy Gut Diet Meal Plan

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    A healthy gut is important for overall health. The body typically has about 40 trillion bacteria, which are collectively known as your gut microbiome.

    The food you choose to eat can affect the bacteria present in your digestive tract.

    Having a variety of these bacteria within your guy can help with a range of functions, from boosting your immune system to combatting obesity.

    The article below will cover everything you need to know about following a healthy gut diet plan and offer a sample 7 day plan to follow.

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    Don’t Eat Problematic Foods

    Another way to heal the gut is by removing inflammatory foods or things that your unique body doesn’t tolerate well. This helps your immune system decrease it’s workload so it can spend more energy on healing the gut.Although each of us have different problem foods, wheat and dairy tend to be problematic for many people with gut health issues. Sugar feeds many bad bacteria . And partially-hydrogenated oils are toxic, so they busy the immune system leaving other problems in your body unaddressed. That’s why it can be really helpful to remove these foods if we want a healthy gut.

    What Are Low Fodmaps Are They Gut Healthy Foods


    FODMAP foods are different groups of carbohydrates known for causing digestive distress. Theyre found in a wide variety of foods to varying degrees. As a result, different foods are classified as being either high or low on the FODMAP scale depending on the degree at which these different carbs are found within them. For those looking to eliminate gut irritants, it is often advised to follow a low fodmap diet. If you think certain foods may be negatively impacting your gutor suffer from IBS , try implementing the good gut health meals below!

    Breakfast For breakfast recipes to improve gut health, I like to keep things simple with Low FODMAP Gluten-Free Blueberry Muffins packed with antioxidants to help get you going. Or a simple smoothie like this super fruit kale smoothie .

    Lunch This Strawberry Spinach Salad with Low fodmap Granola Croutons is a quick lunch filled with plant-based iron and vitamin C! My homemade buckwheat granola recipe is low fodmap friendly and makes for a great salad topper or yogurt topper. Its made with toasted groats, gluten-free oats, pumpkin seed, coconut oil, cinnamon, and pumpkin seed.

    GF OATS/Buckwheat Low FODMAP in servings up to ½ cup Nuts/Seeds walnuts or pumpkin seed

    Also Check: How To Naturally Cleanse Your Gut

    Lunch: Chickpeas And Brussel Sprouts Salad

    To begin making chickpeas and brussel sprouts salad, rinse and drain chickpeas before placing them in a bowl. Add the Brussel sprouts that are already cleaned and cut. Drizzle it with olive oil and your seasoning of choice. Lightly toss the ingredients, then, spread them on a baking sheet. Let it roast for about 10 to 15 minutes in a preheated 400F oven. Once done, you can add more olive oil or other toppings.

    Connection Between Gut Health And Obesity

    Poor gut health has been linked to many health issues, including obesity. Research has found that individuals with obesity have low gut bacterial diversity and lower concentrations of certain bacteria compared to those at a normal weight. In particular, depleted stores of Bacteroides thetaiotaomicronmay contribute to obesity. In fact, studies suggest that levels of a related bacteria increase in the gut microbiome when individuals lose weight.

    Furthermore, the gut bacteria in obese people may be better at using and storing energy from foods compared to the microbiomes of normal weight people. Overall, there are likely many differences in gut composition between individuals who are overweight or obese and those who arent. Its not entirely understood, but its clear that there is a link between gut bacteria and weight.

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    Imagine your gut is like a garden: Every garden has a mix of flowers and weeds, but its overall health depends on the balance of the two. Like a garden, your gut contains elements that help it thrive and elements youd like to have less of .

    These bugs the bacteria, fungi and other microbes that reside in your gut are collectively known as the microbiome, and they serve numerous important functions. They impact your immune system, control inflammation, affect digestion, create neurotransmitters that influence mood and help make certain vitamins. Research has shown that a healthy microbiome is linked to protection from diseases including type 2 diabetes, obesity, metabolic syndrome and many autoimmune conditions.

    Related: 8 Steps to a Healthier Microbiome

    Gut Cleanse Meal Plan For A Week

    what I eat in a day for GUT HEALTH | healthy meals + snacks

    I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker.Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

    Ive been called a Data Ninja, The Fact Checker, and a Human Search Engine.Im an indie content curator who does research daily, and quizzes myself on the important issues of the day.

    Whether having your best day or trying to nap in the late evening, a crazy gut is a mood killer. Digestive problems can cause abdominal pain, bloating, flatulence, diarrhea, and constipation. They can make it difficult to eat, sleep, and work. They can even ruin social occasions.

    If youre struggling with digestive problems, a gut-cleanse meal plan may be just what you need. This type of plan focuses on eating foods that are easy to digest and promote a healthy gut. These include fruits, vegetables, whole grains, and probiotic-rich foods.

    But when should you eat what? Weve compiled easy-to-make tasty meals to kickstart your gut cleanse week. Check them out below.

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    Breakfast: Chia Seeds Breakfast Bowl

    Prepare chia seeds the night before by soaking it in almond milk or coconut milk. Start with around 3 to 4 tablespoons of chia seeds and around 3 cups of milk. You can adjust the consistency as you please. The next day, you can add organic agave nectar, fruits, and coconut flakes for more texture and flavor.

    How To Improve Gut Health Naturally

    Improving your gut health naturally requires considering a variety of lifestyle factors. These include diet and nutrition, the amount of sleep you are getting on a consistent basis, the status of relationships in your life , exercise, stress, mental health, and many other key elements.

    Beyond diet and lifestyle factors, there are many natural treatments that can help to support a healthy gut. The key is knowing where to start, and how and when to use these treatments.

    Dr. Ruscio and his team will listen to your concerns and create a customized plan that is proven and effective to help restore your gut health naturally.

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