Healthy Gut Diet Meal Plan

Prebiotic And Probiotic Foods

Healthy Gut Diet Plan – The ONE Diet Changes to Make for a Healthier Gut

These are the basis for the microbiome diet, and you should fill your diet with both prebiotic and probiotic foods. Prebiotics are a type of dietary fiber that provide food for the probiotic bacteria. Foods rich in prebiotics include artichokes, leeks, onions, dandelion greens, asparagus, and bananasbut remember that you cant eat bananas until phase two of the diet.

Probiotic foods include fermented foods, such as kombucha, sauerkraut, pickles, tempeh, miso, kefir, and yogurt. However, soy and dairy arent allowed during the first phase of the program.

Why The Big Three Matter:

Its often when these three are deficient or out of balance in our bodies that digestive problems occur. And that makes sense because these three play a major role in day-to-day digestive health.

Our digestive tracts love balance, and providing the right nutrients is always the best way. Thats why its important to do this with food not supplements because supplements can often give too much of a particular nutrient, which can sometimes be a health negative.

· Watch TODAY All Day! Get the best news, information and inspiration from TODAY, all day long.

Your Gut Cleanse Needs

  • Clean water and herbal teas
  • Fermented foods such as kefir, sauerkraut, kimchi, and miso
  • GMO-free, free-range chicken
  • Seasonal fruits and vegetables
  • Healthy fats such as salmon, nuts, seeds, olive oil, and coconut oil
  • Sprouts
  • Dairy-free milk such as almond and coconut milk
  • Herbs and spices, especially ginger, garlic, and turmeric
  • Psyllium husk for more fiber
  • Apple cider vinegar, tamari, and coconut aminos
  • Super greens including BIOHM Super Greens

Don’t Miss: Can I Take Diet Pills While Breastfeeding

Choose The Meal Plan That Will Suit Your Sibo Diet Protocol

Take the stress away from eating for SIBO. At only $29.95$23.96, get an entire month of SIBO friendly breakfasts, lunches and dinners delivered straight to your inbox. Choose from a range of sweets and treats to help make your SIBO journey a little more delicious. Delivered immediately as a PDF download.

$29.95 $23.96

Become A Member To Unlock This Story And Receive Other Great Perks


Already have an Outside Account?

All Access15% off Gear Week Sale$1.62 / week*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Oxygen, Better Nutrition, Yoga Journal, Outside and more
  • More than 100 diet-specific meal plans
  • Todays Plan training platform with customized training plans
  • Extended member-only yoga pose library with how-to instruction
  • Annual subscription to Outside magazine
  • Annual subscription to Clean Eating magazine
  • Access to all member-exclusive content on
  • Ad-free access to

*Outside memberships are billed annually. Print subscriptions available to U.S. residents only. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year.More Details

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 .

Related: 8 Steps to a Healthier Microbiome

You May Like: Diets For Quick Weight Loss And Muscle Gain

Quick And Easy Lunch And Dinner Recipes

There are a few additional gut-supportive recipes found in the downloadable meal plan.

All the plants, all the flavor! Make a double batch for easy meal prep lunches all week long.

Warm Lentil and Sweet Potato Salad

This is another meal prep mastery recipe. I use pre-cooked lentils and roasted sweet potato. Toss with chopped baby spinach and toss with olive oil and balsamic vinegar. Easy and delicious!

Sauerkraut Crusted Salmon

You already purchased sauerkraut so let’s put it to good use! Mix a few spoonfuls of sauerkraut with whole grain mustard and spread on top of a salmon filet. Sear in a hot pan for 3-4 minutes, gently flip over and finish cooking until heated through. The combo of the mustard and briney sauerkraut with fatty salmon is so delicious! Serve with a big green salad.

Ginger, turmeric, and apricot are the stars of this recipe. An easy instant pot recipe with gut-supportive ingredients your whole family will love. You will seriously want to drink the sauce!

Jerusalem Artichoke: Also Known As Sunroot Sunchoke Or Earth Apple

This unique tuber may be widely overlooked, but its one of the best foods for gut health, as its also rich in inulin.

Dont let the name fool you though its nothing like the leafy green artichoke. This root vegetable is starchy, savory, and has a slightly sweet and nutty taste.

A 2010 study in the British Journal of Nutrition showed that the prebiotic effect of Jerusalem artichoke can increase the fecal Bifidobacterium level and causes an increase in the level of the Lactobacillus/Enterococcus group .

One thing to note: Jerusalem artichokes can ahem increase digestive activity, so go slow if youre just starting to eat them. And for newbies, you can cook them like a potato. Or to get the most gut-boosting benefits, shred Jerusalem artichoke raw and add it to salads.

Read Also: Is Honey On Keto Diet

The Good The Bad And The Fermented

While shoppers are becoming more aware of healthier and cleaner foods, many companies have caught up with the craze as well, often leading even the most adept of shoppers astray. And while many Kombucha and probiotic-rich granola bars litter the shelves of Whole Foods, many other products you in stores are chock full of gluten and refined sugars. Unfortunately, these are the exact things that gum down our gut in the first place.

Historically the fermentation technique was used as a way of preserving foods and drinks long before the days of refrigeration. During the process of fermentation, microorganisms such as bacteria, yeast or fungi convert organic compounds such as sugars and starch into alcohol or acids. For example, starches and sugars in vegetables and fruits are converted to lactic acid and this lactic acid acts as a natural preservative. Fermentation can produce quite distinctive, strong, slightly sour flavors.

As we continue to talk about the benefits of these bacteria, known as probiotics , often the more acidic the better. These acids, which have derived from sugars and starches, have enhanced beneficial bacteria beyond their original bases. As these sugars and starches ferment , they are given time to literally culture and enhance themselves.

Bananas: One Of The Most Popular Foods In The World

Clean-Eating Meal Plan For Beginners | Getting Back on Track | Prep School

This popular and versatile fruit is brilliant at restoring harmony in your guts ecosystem.

Bananas are also heavy in potassium and magnesium, which can aid against inflammation. A 2011 study in the journal Anaerobe even showed that bananas can reduce bloating and help support release of excess weight.

So slice some on your cereal, blend them in a smoothie, or keep them on hand for midday snack attacks.

Read Also: Mediterranean Diet Food List For Weight Loss

Eat A Variety Of Foods

For the most part, more types of bacteria are better for health because different bacteria perform different functions. Each requires different nutrients to grow.

Therefore, eating a variety of different food types that contain different types of nutrition can help diversity within the microbiome

It has been shown that communities in rural areas can have more diverse microbiomes when compared to Western diets in Europe and America . This is likely because they tend to eat a far wider variety of plant foods.

Restricts Your Intake Of Certain Beneficial Foods

The first phase of the Microbiome Diet is restrictive and requires that you eliminate a variety of foods some of which may be nutritious and benefit your health. These include some fruits, starchy vegetables, all grains, and most legumes.

These foods are rich in vitamins, minerals, and other beneficial plant compounds.

Moreover, unless youre intolerant to them, scientific evidence supporting that you need to avoid these foods to lose weight or maintain a healthy gut function is lacking.

Recommended Reading: Fish And Brown Rice Diet

Here’s Exactly How To Start Healing The Gut

What to expectWhat are die-off symptoms?Slow downmy genes couldn’t process toxins very wellsupplements to process toxinsHow to minimize die-off

  • If your die-off symptoms are making you feel miserable, then you’re killing bad gut bugs too quickly. Slow down, support your liver , take epsom salt baths to support your body’s ability to get those dead gut bugs out of your body as quickly as possible, and eat collagen or foods with collagen to keep the bad stuff in your gut and out of your bloodstream.
  • If you feel fine one day and then complete crap the next, you might be getting die-off from parasites. It can be confusing because they have weird lifecycles, they die, reproduce, and create symptoms at weird times. It might be worth doing a parasite cleanse.
  • If your symptoms are consistently getting worse or staying the same over time, even though you haven’t been adding new gut healing strategies, then it’s likely NOT a result of die-off. See a doctor to make sure your symptoms are not a result of another health issue.

About The Sibo Meal Plans

Gut health diet plan book,

Lets be honest. Eating for SIBO can be challenging. It can downright suck at some points. Youve already got a lot going on, with your treatment, remembering to take all of your medications, supplements, herbs, etc. Not to mention the daily management of your symptoms, brain fog, exhaustion the list goes on. Having someone else take the hassle away from planning your food can make your day just a little bit easier.

During Rebecca Coomes SIBO treatment, she got busy in the kitchen creating delicious meals that were easy to make. Now shes sharing her recipes with you, so you can make your SIBO journey just as tasty.

Also Check: High Protein Vegetarian Diet For Bodybuilding

More Tips For Your Natural Gut Cleanse

  • You may have two snacks a day, one after breakfast and one after lunch, but do so in moderation.
  • Exercise is also good for the gut, but during the cleanse, choose low-impact options such as yoga.
  • Mix and match the options above to excite your meal plan for the next 7 days and be creative.
  • You may also add fish oil capsules and aloe vera to your list of supplements.
  • Eat fermented foods such as kimchi and sauerkraut as appetizers, side dishes, or toppings for your salads.

Dont forget: finish your day off with a good night sleep. Aim to get over eight hours of uninterrupted sleep, where possible. A long sleep every night will help your overall health, giving your body the rest it needs, and boosting your gut reset diet.

Here’s BIOHM avocado egg boats recipe for healthy gut health from BIOHM Health:

You can do the 7-day gut cleanse diet anytime, but make sure you do it with the approval and guidance of your doctor. The information above should help teach you how to cleanse your gut. This way, you can be proactive in taking care of your health, especially if you feel your digestive system is already out of balance.

What are your favorite gut cleanse recipes? Share them in the comments section below!Up Next:

Why Is Dietary Fiber Good For Us

When we eat dietary fiber, we’re feeding the bacteria in our guts. These billions of living organisms benefit by feeding on the fiber that’s indigestible to humans. This steady supply of food helps them grow stronger, healthier.

In turn, healthy gut microbes lead to a healthier gut, which translates to a healthier immune system. Also, after the bacteria in the gut break down the fiber, they leave behind short-chain fatty acids, which keep the cells of the intestines healthy and may help calm aggressive immune system responses.

Diets rich in dietary fiber may also help defeat obesity and reduce the risk of heart disease, diabetes, and immune disorders like irritable bowel syndrome . For a slightly more in-depth look at the health benefits of eating fiber-rich foods, check out Learning More about Fiber’s Benefits in The New York Times.

Want more? Check out our top-rated Microbiome Diet Recipes, for eating with your microbes and a healthy gut in mind.


Recommended Reading: No Sugar No Yeast Diet

Life After The Meal Plan

Find more recipes on our site

Your journey doesnt end after 7 days of Mediterranean-style recipes that help with gut health. Its about finding recipes that can become staples in your household and creating eating habits that actually last.

Weve got plenty of recipes online already. Just use the search function on our home page if youre looking for a specific ingredient or check out our recipe page.

Start a 28 Day Mediterranean Diet Plan for Gut Health

Weve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides all available in digital format.


We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

Probiotic And Prebiotic Foods:

1-Week Gut Reset Diet – Meal Plan & Guide
  • Eat fermented foods, like kimchi and sauerkraut Probiotic foods that are rich in wild strain beneficial bacteria
  • Eat prebiotic foods, like beans and legumes. Pro tip- green tea has prebiotic-like properties too! Add a cup of green tea to your diet every day. Prebiotics help to feed the beneficial bacteria in our GI system, this is a good thing.

Recommended Reading: Diet For People On Blood Thinners

As Soon As You Wake Up

Start the morning with a glass of lemon water to wake up your digestive system. It is important to drink water before consuming any food each morning, to help stimulate your digestion.

Tip: Drink warm water as it helps your gut to digest it as it requires less energy.

Now is a good time to take any supplements that you are including in your gut cleanse diet too. Although, read the instructions before consuming any new supplements to make sure that you can maximize the benefits.

The Csiro Gut Care Guide

In this book, we provide an update on the latest science and look at how the gut changes over time. We also share 60 new recipes to encourage you to add dietary fibre to your meals in simple and delicious ways. The CSIRO Gut Care Guide is the sequel to the popular CSIRO Health Gut Diet book which was published in 2018.

In part one of the CSIRO Gut Care Guide, we explain how the gut works in harmony with the microbiome to assist in wellbeing and explain the science behind the CSIRO Healthy Gut Diet. We also explore the gut at different stages of life and discuss dietary components such as fibre and the role they have in shaping the health of our gut.

Part two of the book has the CSIRO Health Gut Eating Plan and information on foods that are high in fibre and resistant starch. Part two also has a daily food guide along with sample menu plans which will help you reach the recommended daily fibre targets in an easy and delicious way.

The last section of the book, part three is where you will find 60 new delicious recipes that are full of different fibres. The recipes are made using a variety of wholefoods that will help to provide a balance of essential vitamins and nutrients.

You May Like: Best Black Market Diet Pills

Garlic: A Pungent Spicy Vegetable Closely Related To Onions

The ultimate in food flavorings, this tasty additive is also great for your gut health.

A 2013 in-vitro study in Food Science and Human Wellness found that garlic boosted the creation of good gut microbes. The research showed that garlic might also help prevent some gastrointestinal diseases.

So go wild! Throw garlic into many of your favorite foods. And try to include some raw garlic, too, because it has the most prebiotic benefits.

Miso: A Traditional Japanese Bean Paste

Gut Healthy Foods Healthy Meal Plan

If nothing else, youve probably had some experience with miso soup, but this soybean paste has a whole host of uses in the kitchen.

Plus, its brimming with good bacteria, and may even helpprevent cancer and lower blood pressure.

Miso paste can be used to make soup, added to salad dressings, or turned into a healthy mustard or plant-based miso-mayo.

Remember to choose organic miso products if you can because most non-organic soy is genetically modified.

Also Check: Are Crackers Good For Diet

Frugivore Diet: Heres Your Daily Meal Plan Outline

A frugivore diet for a healthy gut, hormones, and a healthy natural weight, plus great energy levels.

Who wouldnt want these kinds of great health outcomes for themselves, right?

The fact is though as many people get older they start to struggle with these areas of their health, in truth it really doesnt have to be this way.

Now you may be wondering what exactly is a frugivore diet?

Well, its simply a diet where you eat lots of fruit in your meal plan.

Having eaten a high fruit diet for the past 12 years and having shown many others how to do it properly, it is important to distinguish it from fruitarianism or a fruitarian diet, where people eat only fruit and which we dont recommend.

In our opinion eating a variety of whole plant foods that includes fruits, vegetables, leafy green vegetables, nuts, and seeds is very important so you get the nutrients that your body needs.

So if you looking for a fruit and vegetable diet or a fruit diet plan for weight loss and other health benefits like balanced hormones and optimal energy levels and gut health, then make sure to watch our video today where we outline a sample frugivore diet day meal plan for you.

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles