By Karla Walsh
Discover how to eat a gut-friendly diet, which will support mental and physical health. Get the dish about why gut health matters, then score a 7-day gut health meal plan full of meal and snack ideas that support your microbiome.
“Listen to your gut” is common advice, which reminds us to lean into our intuition. Just as—actually, likely even more important—it’s vital to feed your gut.
A gut-friendly diet certainly doesn’t have the same buzzy quality as celebrity-promoted plans or get-fit-quick diets. Still, a gut healthy meal plan—one that fosters a thriving and diverse population of good gut bacteria (aka our microbiome)—has been linked to everything from smoother digestion to lower levels of stress, anxiety, and depression to stronger immune defenses and even better sleep quality.
We asked dietitians to answer “what is gut health, exactly?” Read on to get the scoop, plus to find out the best foods for gut health, as well as the foods and drinks that are wise to limit. Then to make these pointers easy to put into practice, we’re sharing a complete 7-day meal plan for a healthy gut that will satisfy your taste buds and those good bugs in your gut.
What is Gut Health?
“Gut health” refers to the gut microbiome, or all of the bacteria and other microbes living in our digestive tract, explains Kelly Jones, MS, RD, CSSD, a Newton, Pennsylvania-based board certified sports dietitian. Just like with fingerprints, no two gut microbiomes are the same.
The human microbiota, which is mainly based in the small and large intestines, but has some good bugs scattered across the body, contains anywhere from 10 trillion to 100 trillion microbes. Research suggests that when an individual’s gut microbiome includes enough and a diversified mix of microbes, they tend to experience better overall physical and mental health, Jones adds. Gut-healthy people are also better able to digest food and absorb nutrients from the foods and drinks that they consume.
A healthy gut also means having a strong lining in your intestines to prevent unwanted substances from leaking into your body, says Danielle Crumble Smith, RD, a registered dietitian in Flintstone, Georgia and a spokesperson for Top Nutrition Coaching.
So what does “good gut health,” feel like?
“Your digestive tract is doing its work of digesting, absorbing, and secreting without too much fuss. You’re having a good bowel movement most days, reflux, gas or bloating aren’t troublesome, and you generally feel good,” says Desiree Nielsen, RD, a Vancouver, Canada-based registered dietitian and the author of Good For Your Gut.
This doesn’t mean that it will always be smooth sailing; pooping like clockwork every morning and never experiencing gas or bloating.
“It’s normal to have some variation in digestion. Like when you eat a ton of roasted broccoli for dinner, and feel a bit gassy afterwards. Or, you go on an overseas trip and get constipated for a couple of days. When gas is a totally normal sign of a functioning gut! Everybody poops…and everybody toots,” Nielsen says.
- Digestion and nutrient absorption. The digestive system breaks down food into nutrients, which the body uses for energy, growth, and cell repair. Amino acids from protein help build and repair our cells, vitamin C supports immune function, and glucose from carbohydrates acts as our body and brain’s preferred source of energy, Nielsen explains. “Good gut health ensures that this process is effective, helping to prevent nutritional deficiencies and supporting overall health,” Smith says.
- Immune system function. Scientists believe that about 70 to 80 percent of our immune cells actually live in our guts. “A healthy gut microbiome plays a critical role in defending against pathogens and infections,” Smith continues. “It also helps to regulate the immune system, preventing overreaction to non-harmful antigens, which can reduce the risk of allergies and autoimmune diseases.”
- Mental health and well-being. Emerging research suggests a strong connection between gut health and mental health, often referred to as the “gut-brain axis.” Partially due to the fact that some hormones and neurotransmitters, such as serotonin, are produced in the gut, “a healthy gut can positively influence brain health, potentially impacting mood, cognitive function, and the risk of experiencing symptoms of stress, anxiety, and depression,” Smith says.
- A strong and healthy gut lining. “We’re seeing digestive diseases like Crohn’s disease and celiac disease increase in our population. These diseases can cause such inflammatory damage to the gut lining that our ability to harness nutrients is impaired and deficiencies develop, like anemia,” Nielsen says. Our digestive tract is also responsible for blocking unwanted substances from being absorbed and excreting them in the stool. Eating enough dietary fiber and having regular bowel movements encourages proper turnover of the gut lining, she adds, and aids in the timely elimination of waste products from the body.
- Total-body anti-inflammation. Fostering a healthy gut microbiome through eating a varied, plant-rich diet may also help tame the systemic inflammation associated with several of the chronic diseases that are the most common causes of death in America, Nielsen clarifies. “For example, gut-derived inflammation may be associated with increased insulin resistance in the body, making blood sugar control more difficult,” Nielsen says. (In other words, chronic inflammation in our gut may increase risk for type 2 diabetes.)
“Research also suggests that microbiome health may also have a relationship with metabolism, antioxidant functions, hydration, and more,” Jones adds.
How to Improve Your Gut Health
Besides carving out time for 7 to 8 hours of sleep and aiming to integrate stress-relieving practices, one of the best things you can do to improve your gut health is to do exactly what we hinted to earlier: to feed your gut through a gut-friendly diet.
Foods to Eat
If you only remember one thing from this piece, let it be this: If you want a healthier gut, you don’t need to follow a specific diet or meal plan for a healthy gut.
“All you need to do is eat more plants,” Nielsen says. “Really, it’s that simple, but admittedly, not always easy! Whole plant foods like fruits, vegetables, nuts, seeds, legumes and whole grains offer a broad spectrum of dietary fibers that help to maintain the health of the digestive tract itself while also feeding the beneficial bacteria that live in the gut.”
Consider this your gut-friendly diet supermarket shopping list:
- Fiber-rich items: Fiber aids in regular bowel movements and feeds the beneficial bacteria in your gut. A diet rich in fiber can help prevent constipation and maintain a balanced gut microbiome. Whole grains, fruits, vegetables, legumes, nuts, and seeds are all stellar examples. Bonus points go to the items you can find in the produce aisle (or frozen or canned fruits and veggies). “A variety of vegetables, fruits, and plant-based foods provides essential vitamins, minerals, and antioxidants. These nutrients support overall gut health and immune function,” Smith says. Dark leafy greens, root vegetables, and cruciferous vegetables like broccoli and Brussels sprouts are particularly beneficial
- Probiotic foods: These foods contain live beneficial bacteria that contribute to the diversity and health of your gut microbiota, Smith explains. Yogurt, kefir, sauerkraut, kimchi, miso, tempeh, gochujang, and kombucha are among the strongest and most widely available sources>
- Prebiotics: This type of fiber supports healthy gut bacteria. Foods like garlic, onions, leeks, asparagus, bananas, oats, apples, and flaxseeds are rich in prebiotics.
- Lean proteins: “Many protein sources contain L-glutamine, an amino acid that plays a crucial role in maintaining the integrity and function of the gut,” Smith says. “L-glutamine supports the cells lining the intestines and can help repair and maintain the gut lining.” Compared to higher-fat cuts of proteins (see “Foods to Avoid” for more about those), lean proteins are easier to digest. Stock up on chicken, turkey, fish, lean cuts of beef and pork, eggs, and plant-based proteins such as lentils and beans.
- Healthy fats: Speaking of fat, foods high in omega-3 fatty acids and other healthy unsaturated fats help reduce inflammation in the gut. Get your fix from avocados, olives, nuts, seeds, and fatty fish (salmon and sardines are two terrific examples).
- Hydration: Adequate fluid intake, particularly from water, is key for digestion and preventing constipation. “Staying hydrated ensures the smooth passage of food through the digestive tract and supports overall digestive health,” Smith says.
Foods to Limit
You need not put any foods or drinks completely off-limits as part of a gut-friendly diet (unless you have a food allergy or have another condition that might require reducing or cutting out certain foods or drinks). But if you want to build a menu that is most supportive of your microbiome, consider limiting:
- High-sugar foods and drinks: Excessive sugar consumption can lead to an overgrowth of certain types of bacteria and yeasts, like Candida, that thrive on sugar, Smith says. This can disrupt the balance of the gut microbiome, leading to dysbiosis (microbial imbalance). High sugar intake can also contribute to chronic inflammation and may impair the gut barrier function. The most common sources of added sugars in the typical American diet includes sugar-sweetened beverages and sweet baked goods like cookies, donuts, brownies, cakes, and pastries.
- Processed and refined foods: These foods often lack fiber, which is essential for feeding beneficial gut bacteria. When we eat more ultra-processed foods or items made with refined flours, such as chips, white bread, and white flour-based breakfast cereal, we may be “crowding out” the higher fiber fare that can support gut health. “A low-fiber diet can lead to a decrease in microbial diversity,” Smith says. Processed foods also often contain additives and preservatives that can disrupt the gut microbiome. For example, emulsifiers used in many processed foods are thought to alter gut bacteria and increase intestinal permeability, which is known colloquially as “leaky gut,” Smith adds.
- Trans fats and certain saturated fats: Trans fats and high consumption of saturated fats (found mostly in animal-based foods) can alter the gut microbiota and promote chronic inflammation. Diets high in these fats can decrease the abundance of beneficial bacteria and increase the growth of potentially harmful bacteria. Some fried and ultra-processed foods are sources of either or both.
- Red meat: Research suggests that high red meat intake is associated with colorectal cancer risk as well as inflammatory bowel disease. “Red meat” refers to beef, pork, lamb, goat, veal, mutton and venison.
- Alcohol: “Excessive alcohol consumption can alter the composition of the gut microbiome and damage the gut lining, leading to increased intestinal permeability,” Smith says. Chronic excessive alcohol intake can also lead to inflammation and negatively impact liver function, further affecting gut health.
Remember that “this doesn’t mean you have to give these foods up if you enjoy them,” Nielsen reminds us. “It’s about shifting the balance of your diet. You can enjoy smaller portions, less often and experiment with more plant-based foods at meals.”
Gut Health Meal Plan
Including quick-fix breakfasts, grab-and-go snacks, satisfying lunches, and family dinner ideas, this dietitian-created meal plan for a healthy gut shows how easy (and delicious) it can be to eat a gut-healthy diet. Feel free to adjust as needed to accommodate any dietary intolerances or preferences, and scale up or down on the portion size according to your overall energy needs.
Day 1
- Breakfast: 2 veggie egg muffin cups smashed on 2 slices whole-grain toast with 1 medium apple
- Snack: 1 6-ounce container Greek yogurt with 1 cup diced pineapple
- Lunch: Half sandwich made with 1 slice whole-grain bread, 2 ounces turkey, ¼ cup hummus, 2 leaves lettuce, and 2 slices tomato with 1 cup veggie quinoa soup
- Snack: 1 cup carrot sticks, celery sticks, and/or bell pepper wedges with ⅓ cup Greek yogurt ranch dip
- Dinner: 1 cup cooked chickpea pasta tossed with ½ cup roasted broccoli, ½ cup marinara sauce, and 1 sliced turkey sausage
Day 2
- Breakfast: 3-egg omelet stuffed with ⅓ cup cooked spinach and 6 halved cherry tomatoes plus 1 slice sourdough topped with ¼ avocado, sliced
- Snack: 1 cup jicama slices with ¼ cup guacamole and 1 string cheese or 1 ounce of cheese
- Lunch: 1 medium baked sweet potato stuffed with ½ cup drained and rinsed canned black beans sauteed with ½ cup fresh spinach; top with 2 tablespoons shredded cheese and ¼ avocado, sliced
- Snack: ¼ cup pumpkin seeds with 1 medium pear
- Dinner: 5-ounces blackened salmon with 1 cup roasted green beans and 1 cup roasted baby potatoes
Day 3
- Breakfast: 1 cup high-fiber cereal with ½ cup milk (or plant-based milk) topped with ¼ cup slivered almonds and ¼ cup pomegranate seeds
- Snack: 1 cup chia seed pudding with 1 cup diced pineapple
- Lunch: Grain bowl with 1 cup cooked quinoa, 1 cup fresh kale massaged with 1 tablespoon olive oil and 1 teaspoon lemon juice, ½ cup halved cherry tomatoes, ¼ avocado, sliced, ½ cup drained canned artichoke hearts, and 2 poached eggs
- Snack: Lower-sugar nut and seed snack bar
- Dinner: 1 cup cooked buckwheat soba noodles with 1 cup stir-fried vegetables, 4 ounces baked tofu, and ¼ cup peanut sauce
Day 4
- Breakfast: 1 ½ cups of oatmeal topped with 1 cup fresh blueberries, 2 tablespoons almond butter, 1 teaspoon ground flaxseeds, and 1 teaspoon chia seeds
- Snack: ¼ cup guacamole and ¼ cup salsa scooped up with 1 serving corn tortilla chips and ½ cup bell pepper wedges
- Lunch: Salad with 1 cup quinoa, 1 cup mixed greens, 4 ounces shredded rotisserie chicken, ½ cup halved cherry tomatoes, ¼ cup diced cucumber, ½ cup chickpeas, 2 tablespoons salad dressing
- Snack: 1 ounce mixed nuts with 1 medium apple.
- Dinner: 4 ounces grilled shrimp with 1 ½ cups roasted veggies and 1 cup cooked farro
Day 5
- Breakfast: 2 high-protein freezer waffles (with 3 grams of fiber or more per serving) cooked according to package instructions and topped with 1 small banana, sliced, 2 tablespoons nut butter, and ½ tablespoon honey
- Snack: 1 5-ounce container cottage cheese with 1 cup sliced strawberries 1 ounce walnuts
- Lunch: 2 corn tortillas filled with 6 ounces taco-seasoned lentils and vegetables with half of a prepared bagged salad mix
- Snack: ¼ cup roasted chickpeas with ¼ cup raisins
- Dinner: 1 cup cooked brown rice with 2 cups stir-fried tofu, bok choy, cabbage, bell peppers, and carrots
Day 6
- Breakfast: Smoothie made with 1 cup milk (or plant-based milk), 1 cup frozen raspberries, ½ small banana, 1 tablespoon ground flaxseeds, 1 tablespoon cocoa powder, ½ tablespoon maple syrup
- Snack: 4 rye crispbread crackers spread with 2 tablespoons nut butter and 1 medium apple
- Lunch: 1 sprouted grain wrap stuffed with 4 ounces shredded rotisserie chicken, ¼ avocado, sliced, ½ cup arugula, ½ cup halved cherry tomatoes, and ¼ cup hummus
- Snack: 1 medium orange or 2 clementines with 1 ounce pecans
- Dinner: 1 cup tofu and seaweed miso soup with ½ cup shelled edamame and 8 to 12 pieces of yellowtail, tuna, or salmon sushi
Day 7
- Breakfast: 2 slices sprouted grain toast topped with ¼ avocado, sliced, and 2 over-easy eggs
- Snack: 1 5-ounce carton of cottage cheese with ½ cup raspberries
- Lunch: 3 cups mixed salad greens with ½ cup drained and rinsed canned chickpeas, ½ cup blueberries, ½ cup thinly sliced bell peppers, ½ cup thinly sliced cucumber, 1 2 ½-ounce packet salmon or tuna, and 2 tablespoons salad dressing
- Snack: 1 cup lower-sugar kombucha with ⅓ cup almonds
- Dinner: 2 cups bean chili with 1 small baked potato and ¼ cup shredded cheesez
Tips for Supporting Your Gut Health
The dietitians designed this gut-healthy meal plan to offer examples of how to feed your good gut bacteria. That being said, you need not follow it exactly—and need not worry if you enjoy an extra glass of wine with dinner or share an order of French fries with your friends every so often. And on birthdays and special occasions, please eat the cake!
“What matters most for better digestive health is the overall pattern of how we eat, so much more than any single food or meal,” Nielsen says.
Variety is also key. Rather than eating an apple each day with your oats at breakfast, try an apple one day, a banana the next, raspberries the following…
Individuals who eat 30 or more different plant foods per week (frozen, canned, and fresh all count, as do herbs and spices!), have been shown to have significantly healthy microbiomes than their peers who eat 10 or fewer plants per week. Different fruits and vegetables deliver distinct types and amounts of fiber and nutrients that feed the good bacteria.
If you’re feeling inspired to shift to a more gut-healthy meal plan, take your time and increase your intake of higher-fiber foods slowly. The body needs time to adjust to higher fiber life the same way you need to train your legs to run a half-marathon, Nielsen admits. Along the way, drink plenty of water, “as fiber needs water to do its job properly,” she says.
A great place to start is at one meal or snack at a time. How can you tweak your breakfast this week to make it more microbiome-friendly? Next week, set your focus on lunch. In a matter of months, you’ll feel settled into your own gut health meal plan—which will benefit your overall well-being.
Support Your Gut Health with Blue Apron
Gut health plays an important role in our immune system, mental health, digestion, and, since it’s tied to many chronic diseases, our longevity.
Moderation and variety are key, with a focus on plant foods, fermented items, healthy fats, and plenty of good ol’ H2O. A healthy gut diet plan is also about what you don’t eat. Minimize the intake of alcohol as well as processed, high-sugar, and high-fat foods, which can negatively impact gut health, Smith says.
As you inch towards a more gut-friendly diet, take your time so your system can get used to the additional fiber and so that the changes you make feel sustainable for the long haul.
For example, switch to a sprouted grain bread for your morning toast instead of opting for white bread. Snack on fruit more often rather than pretzels, candy, or chips. Or substitute 50 percent of the ground meat in your marinara with cooked lentils. When possible, pump up your meals and snacks with fermented foods.
If you’d like to outsource some of the meal prep, Blue Apron’s Wellness Meal Kits and Pescatarian & Vegetarian Meal Kit make it easy to mix up your menu, eat plenty of plants, and fill up on fiber.
