Meal Plan For Digestive Problems

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Meal plan for digestive problems. Are you confused about what diet to eat if you have digestive problems? A simple and easy to follow meal plan with recipes will help you. You are not alone with this problems. Your friend one of them – to offer free advice and help you. One of you need a clear guidance and information about the diet better digestion and in this article provides the following topics: the diet, tips for improving digestion, foods that improve absorption … Let’s get started!

7-Day Gut Health Meal Plan

This healthy 7-day meal plan is full of nutritious and nourishing recipes to support gut health. Let me help you make your gut happy, after all, gut health is whole health!! Including a downloadable pdf with a grocery list, full nutritional analysis, recipes, and prep schedule.

A healthy 7-day meal plan focusing on recipes with wholesome ingredients that support gut health. I call this the Happy Gut Meal Plan!

Disclaimer: I have a very inclusive philosophy around food and truly believe that all foods fit into a healthy lifestyle. In sharing these meal plans I hope to support and encourage you to add more nutrient-dense foods into your life in a way that is accessible and easy.

MEAL PLAN SERIES: As often as I can I will share a new meal plan, in the hope to introduce the benefits of a multitude of healthy dietary styles. If reading meal plans or dietary theory is triggering for you please skip this post.

Ok, let’s get to the meal plan!

In this article, we will cover:

  • The health benefits of a “Happy Gut” meal plan
  • Gut supportive foods
  • Who this meal plan is best suited for
  • 7-day digestive supportive meal plan recipes

HOW TO USE THIS MEAL PLAN:

Scroll down to find all of the recipes for breakfast, lunch, dinner, and, snacks. This is a 7-day meal plan, including one week of delicious, wholesome, health-supportive foods.

To truly understand the health benefits of this Happy Gut Meal Plan, we have to first understand the importance of gut health. In my private nutrition practice, gut health is where I begin with all clients.

Impaired digestive health can manifest in a host of conditions including IBS, SIBO, IBD, and general gut dysbiosis (an imbalance in gut health). Gut health also impacts a wide range of conditions including cardiovascular, endocrine, diabetes, autoimmune conditions, skin conditions, depression, and chronic fatigue syndrome. 

Over 80% of the immune system resides in our gut and the gut produces 75% of our neurotransmitters! Essentially, if you want to feel better, body, mind, and soul, you have to take care of your gut!

Maybe I’ll write a song “let’s all take care of our guts, no ifs and or buts!”…

HOW TO IMPROVE GUT HEALTH: 

Improved digestive function is a lot more involved than a one-week meal plan, it involves proper nutrition, supplementation, and lifestyle interventions over the course of several months to a year!

However, there are many healing gut-supportive foods that can put you on the right track. I was so excited to share this meal plan today as a jumping-off point for anyone looking to improve their digestive health (ahem… that should be everyone!)

Gut Healthy Foods!

The overall theme to gut supportive foods is to increase the diversity of the food you are eating. Incorporating some of these foods will be supportive, incorporating many of these foods will make your gut HAPPY!

Probiotic and Prebiotic Foods:

  • 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.

Anti-inflammatory foods herbs and spices:

Increase the fresh herbs and dried spices in your diet that will provide a host of anti-inflammatory properties. Here are some of my favorites:

  • Ginger
  • Turmeric
  • Basil
  • Mint
  • Cinnamon
  • Rosemary
  • Oregano

Healthy Fat:

Increasing good quality healthy fat in your diet to improve short-chain fatty acid production which has a profound effect on overall gut health. 

  • Avocado
  • Olive Oil
  • Grass-Fed Butter or Ghee – grass-fed butter contains butyric acid which is anti-inflammatory
  • Salmon (for omega 3 fatty acids)

Collagen and Gelatin:

Collagen/ gelatin is an important nutrient that impacts the health of the gut lining (you can read more about that here). I incorporate collagen daily in my coffee! More sources of collagen/gelatin

Resistant Starch:

Resistant starch helps to feed beneficial bacteria in the gut and increases the production of short-chain fatty acids like butyrate.

  • Cooked and cooled potatoes
  • Cooked and cooled rice
  • Green bananas
  • Legumes

Increase the Diversity of your Diet:

  • Eat a varied diet, do you buy the same veggies every week? Are broccoli and string beans always in your grocery cart? Mix it up! A diverse diet = a diverse microbiome.

Who is the Happy Gut Meal Plan for?

Anyone could benefit from the Happy Gut Meal Plan, but specifically for anyone looking to improve overall digestive health.

NOTE: not all gut supportive foods will be supportive for people with certain digestive disorders like IBS, SIBO, FRUCTOSE MALABSORPTION, ETC. Please work with your health practitioner to find what foods will be most supportive for your condition. 

7-DAY Happy Gut MEAL PLAN RECIPES:

If you’d like a complete pdf download of this meal plan including, a detailed schedule, full nutritional analysis, grocery list, and pdf of all the delicious recipes download it by clicking the button below.

Gut Health Meal Plan

GUT SUPPORTIVE BREAKFAST RECIPES

Smoothies!

When I am giving my digestive system a bit of a respite I love having a nutrient-dense smoothie for breakfast. The meal plan contains the complete recipes for a Gut Healing Green Smoothie and my favorite Strawberry Collagen Smoothie. You can also try this avocado matcha smoothie and this beet pray love smoothie bowl.

Kimchi + Kale Scramble

Adding fermented veggies to eggs may sound a bit strange but trust me, one bite of this kimchi scramble and you will be hooked! Saute kale leaves in olive oil until tender, add chopped kimchi, and cook until just heated through, move to the side of the pan and cook scrambled eggs, toss all together. Top with salt and pepper as needed.

Eggs + Avocado + Kraut Bowl

Same idea friends, get in those fermented veggies wherever you can! In this “recipe” that isn’t really a recipe, make 2 eggs however you like best (fried or jammy is my favorite) enjoy with nitrate-free bacon, a sliced avocado, and a generous spoonful of sauerkraut.

Ayurvedic Kitchari 

Legumes for resistant starch, a host of anti-inflammatory spices, and loaded with good for you nutrients.

Gut Health Meal Plan

QUICK AND EASY LUNCH AND DINNER RECIPES

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

Spicy Cauliflower Burrito Bowl

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 (I love Trader Joe’s 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 (or made your own!) 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 (sauerkraut side down) 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.

Instant Pot Apricot Ginger Chicken with Bok Choy

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!

Gut Health Meal Plan

QUICK AND EASY SNACK AND HEALING LATTE RECIPES

When I am working with private clients on gut supportive strategies the most important intervention is listening to your bodies hunger cues. Some of my clients thrive by including several supportive snacks throughout the day, others find that spacing out meals 4-5 hours is the best strategy. This is highly individualized, so I added a few options in this meal plan.

Strawberry Banana Bread Muffins

A grain-free muffin recipe using fiber-rich coconut flour. This makes 12+ muffins and is the perfect sweet treat.

The BEST guacamole with veggies

No seriously, the best guacamole. I love having a little guacamole with veggies as a snack. Getting in good quality fat is essential for gut healing, avocado is our best friend here. Loaded with fiber in addition to fat, I’ve found that clients that regularly include avocado in their diet have far better gut-healing results.

Bone Broth 

Sipping on bone broth is one of my top gut-supportive strategies. You can follow this recipe for easy instant pot bone broth or buy it premade from Broth Masters, Bonafide Provisions, or Brodo.

Chocolate Avocado Pudding

Yup, avocado is coming in hot again. This time as a sweet treat. This recipe couldn’t be easier and is so incredibly satisfying.

Coconut Matcha Latte

Green tea, matcha, serves as a prebiotic-like food helping to feed the good bacteria we need in our gut. I recommend drinking one matcha or green tea daily when you are on a gut-healing journey. 

Watermelon Lemonade Gut Gummies

What’s better than a gummy treat that is also gut supportive??? Nothing is better! This simple homemade recipe harnesses the gut-healing magic of gelatin with fresh juice (watermelon or otherwise). Store in the fridge for a fun jiggly treat.

How to improve your digestion: Healthy Diet Plan

Keen to improve your gut health and digestion? Discover gut-friendly recipes and find the best foods to eat using BBC Good Food’s Healthy Diet Plans.

If you suffer from common digestive complaints such as bloating or indigestion, you’ll know that what you eat – and when you eat it – can make a big difference to how you feel. While it’s always worth visiting your GP to rule out any medical conditions, paying close attention to your diet and lifestyle may help to ease your symptoms naturally.

Recent research into gut health has rapidly expanded our understanding of the important role of the digestive system in our overall well-being. Within our guts is a complex ecosystem of microbes called the microbiome, and studies have shown that what we eat and drink can hugely affect the diversity and population of the microbiome. You can read more about the research behind this in our guide to good gut health.

3 tips to improve your digestion

1. Eat mindfully

Give your food the time and attention it deserves. Make a rule never to eat on the go, or when your attention is directed elsewhere. Take the time to notice the textures and flavours of your food and chew it properly – the first step in digestion. Being distracted by TV, laptops or smartphones means that you’re more likely to absent-mindedly snack.

2. Eat probiotics and prebiotics

Choose wisely, focusing on foods that supply good gut bacteria (probiotics) as well as the fuel these bacteria need to thrive (prebiotics). The tempeh traybake in our Healthy Diet Plan is perfect – the combination of tempeh and vegetables makes it rich in fibres which feed the beneficial gut bacteria.

3. Eat lightly at night

If you’re eating late, a lighter dinner can help to satiate hunger without making you feel uncomfortably full. The dinners in our Healthy Diet Plan are light and flavoursome, including these delicious spinach-stuffed pizzas.

7-Day Meal Plan for a Healthy Gut: 1,200 Calories

To help you boost your gut health, we created this 7-day meal plan that features foods rich in probiotics and prebiotics.

A healthy gut is a hot topic these days. Words like probiotics, prebiotics, fermented foods, microbiome, microbiota and gut bacteria are making their way into everyday chatter-and for good reason! Research has shown that a healthy gut microbiome has many surprising health benefits, beyond just helping with digestion. Good gut bacteria have been shown to improve heart health, reduce the risk of colon cancer, and can even improve your sleep pattern and mood by producing feel-good neurotransmitters, like serotonin. An added bonus: diverse gut bacteria is also associated with a healthy weight.

To help you boost your good-gut bacteria count, we created this 7-day meal plan that features foods that promote healthy gut bacteria growth and maintenance. We’ve included healthy probiotic foods (like yogurt, kimchi, kefir and kombucha) that deposit helpful bacteria into the gut, as well as prebiotic foods (like high-fiber fruits, vegetables and whole grains) that feed the good-gut bacteria. We left out foods that have the tendency to harm your gut, like highly processed, refined foods that contain additives and preservatives, artificial sweeteners and red meat.

Day 1

edamame and beet salad with fresh herbs and spring mix on a plate

Breakfast (304 calories, 9 g fiber)

  • 1 serving Berry-Kefir Smoothie

A.M. Snack (32 calories, 4 g fiber)

  • 1/2 cup raspberries

Lunch (325 calories, 12 g fiber)

  • 1 serving Green Salad with Edamame & Beets

P.M. Snack (138 calories, 6 g fiber)

  • 1 medium bell pepper, cut into strips
  • 1/4 cup Avocado-Yogurt Dip

Dinner (402 calories, 6 g fiber)

  • 1 serving Mediterranean Chicken with Orzo Salad

Meal-Prep Tips: Prepare Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast on Day 2. Buy store-bought cooked chicken or prepare Best Poached Chicken to have for lunch on Day 2 and Day 5.

Daily Totals: 1,201 calories, 70 g protein, 129 g carbohydrates, 37 g fiber, 49 g fat, 1,399 mg sodium

Day 2

Roasted Root Veggies and Greens over Spiced Lentils

Breakfast (291 calories, 6 g fiber)

  • 1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (62 calories, 7 g fiber)

  • 1 cup blackberries

Lunch (301 calories, 4 g fiber)

  • 1 serving Greek Kale Salad with Quinoa & Chicken

P.M. Snack (67 calories, 0 g fiber)

  • 1 15-oz. bottle kombucha
  • 1 clementine

Dinner (453 calories, 14 g fiber)

  • 1 serving Roasted Root Veggies & Greens over Spiced Lentils

Meal-Prep Tip: You’ll have leftover roasted root vegetables from tonight’s dinner. Plan to save 1 cup of roasted veggies to have with lunch on Day 3 and Day 6 (1/2 cup for each day).

Daily Totals: 1,208 calories, 51 g protein, 164 g carbohydrates, 33 g fiber, 43 g fat, 1,169 mg sodium

Day 3

Breakfast (281 calories, 6 g fiber)

Peanut-Butter Banana Toast

  • 1 slice whole-wheat bread, toasted
  • 1 Tbsp. natural peanut butter
  • 1 medium banana, sliced

A.M. Snack (32 calories, 4 g fiber)

  • 1/2 cup raspberries

Lunch (357 calories, 10 g fiber)

  • 1 serving Roasted Veggie & Hummus Pita Pockets

P.M. Snack (95 calories, 3 g fiber)

  • 1 medium apple

Dinner (463 calories, 4 g fiber)

  • 1 serving Honey-Garlic Salmon
  • 1/2 cup Easy Brown Rice
  • 2 cups mixed greens
  • 2 Tbsp. vinaigrette or salad dressing of your choice

Related: Vinaigrette Salad Dressing Recipes

Daily Totals: 1,199 calories, 57 g protein, 161 g carbohydrates, 28 g fiber, 41 g fat, 1,580 mg sodium

Day 4

Breakfast (270 calories, 12 g fiber)

  • 1 serving White Bean & Avocado Toast

A.M. Snack (112 calories, 3 g fiber)

  • 1 clementine
  • 10 almonds

Lunch (304 calories, 4 g fiber)

  • 1 serving Kimchi Shrimp Cup of Noodles

Easy Cucumber Salad

  • 1 1/2 cups sliced cucumber
  • 1 tsp. lemon juice
  • 1 tsp. olive oil
  • Salt, pepper & dried dill to taste

P.M. Snack (31 calories, 4 g fiber)

  • 1/2 cup blackberries

Dinner (497 calories, 8 g fiber)

  • 1 serving Spaghetti Squash & Chicken with Avocado Pesto

Meal-Prep Tips: Make a batch of Basic Quinoa to use for lunch and dinner on Day 5. Prepare Creamy Blueberry-Pecan Overnight Oatmeal tonight to have for breakfast on Day 5.

Daily Totals: 1,215 calories, 70 g protein, 112 g carbohydrates, 30 g fiber, 49 g fat, 1,398 mg sodium

Day 5

Breakfast (291 calories, 6 g fiber)

  • 1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (31 calories, 4 g fiber)

  • 1/2 cup blackberries

Lunch (301 calories, 4 g fiber)

  • 1 serving Greek Kale Salad with Quinoa & Chicken

P.M. Snack (87 calories, 4 g fiber)

  • 1 medium bell pepper, cut into strips
  • 1 serving Avocado-Yogurt Dip

Dinner (479 calories, 12 g fiber)

  • 1 serving Tex-Mex Black Bean & Quinoa Bowl

Daily Totals: 1,189 calories, 53 g protein, 148 g carbohydrates, 29 g fiber, 46 g fat, 1,598 mg sodium

Day 6

Breakfast (310 calories, 9 g fiber)

  • 1 serving Berry-Kefir Smoothie

A.M. Snack (32 calories, 4 g fiber)

  • 1/2 cup raspberries

Lunch (357 calories, 12 g fiber)

  • 1 serving Roasted Veggie & Hummus Pita Pockets

P.M. Snack (101 calories, 5 g fiber)

  • 1 clementine

Dinner (472 calories, 22 g fiber)

  • 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,199 calories, 52 g protein, 208 g carbohydrates, 46 g fiber, 27 g fiber, 1,284 mg sodium

Day 7

Breakfast (280 calories, 6 g fiber)

Peanut-Butter Banana Toast

  • 1 slice whole-wheat bread, toasted
  • 1 Tbsp. natural peanut butter
  • 1 medium banana, sliced

A.M. Snack (95 calories, 4 g fiber)

  • 1 medium apple

Lunch (308 calories, 7 g fiber)

  • 1 serving Kimchi Shrimp Cup of Noodles
  • 3 medium celery stalks
  • 1 serving Avocado-Yogurt Dip

P.M. Snack (112 calories, 3 g fiber)

  • 1 clementine
  • 10 almonds

Dinner (372 calories, 15 g fiber)

  • 1 serving Lemony Linguine with Spring Vegetables

Evening Snack (55 calories, 2 g fiber)

  • 1/2 cup Pineapple Nice Cream

Daily Totals: 1,223 calories, 59 g protein, 196 g carbohydrates, 36 g fiber, 29 g fat, 1,875 mg sodium

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