Gut Health and Digestion

This plan is designed to be gut-friendly and support a healthy digestive system. It avoids common IBS triggers – most notably no lactose/dairy (milk, cheese, etc.), since lactose often causes IBS symptoms HOPKINSMEDICINE.ORG, and no caffeine, which can aggravate GI motility and diarrhea in sensitive individuals HOPKINSMEDICINE.ORG.

Meals emphasize fiber-rich whole foods: vegetables (broccoli, leafy greens, carrots, etc.), fruits (berries, bananas, oranges), and whole grains (brown rice, oats, quinoa). A high-fiber diet promotes regularity and feeds beneficial gut bacteria; fiber has even been shown to help reduce inflammation in the body AVIV-CLINICS.COM.

However, fiber is increased gradually and balanced with protein/fats in meals to prevent blood sugar spikes and to be gentle on digestion. The plan also encourages dietary diversity – including many different plant foods across the week (various veggies, fruits, nuts, seeds, herbs). Greater plant variety is associated with a more diverse and resilient gut microbiome MICROSETTA.UCSD.EDU, which is linked to better overall gut health.

For example, aiming for ~30 different plant-based foods per week (as in this plan) helps ensure a broad range of prebiotic fibers to nourish gut microbes. We include naturally fermented foods like miso (fermented soybean) and encourage add-ons like kimchi or sauerkraut in small amounts as tolerated, to introduce probiotic cultures that support gut health (complementing your daily probiotic supplement).

Continue taking your probiotic supplement and consider a postbiotic fiber supplement (such as psyllium) if needed to meet fiber goals (target ~30 g fiber/day). Finally, eating dinner on the earlier side (6–8 PM) and not overeating at night allows for proper digestion before bed, aiding sleep and next-day gut comfort.

Probiotic Breakfast:

Overnight Oats with Berries and Seeds

1/2 cup rolled oats
2/3 cup unsweetened almond milk
1 tbsp chia seeds
1 tbsp ground flaxseeds
1/2 cup mixed berries (strawberries, blueberries)
1 tsp maple syrup or honey (optional)
1/4 tsp cinnamon

Combine oats, almond milk, chia seeds, flaxseeds, and cinnamon in a jar. Stir well, cover, and refrigerate overnight. In the morning, top with berries and optional sweetener.

Fiber-Rich Lunch:

Mediterranean Quinoa Bowl with Roasted Vegetables

3/4 cup cooked quinoa
1 cup roasted vegetables (zucchini, bell peppers, eggplant)
1/4 cup chickpeas, rinsed and drained
1/4 avocado, sliced
2 tbsp olive oil
1 tsp lemon juice
Fresh herbs (parsley, mint)
1 tsp miso paste (mixed with 1 tbsp warm water for dressing)

Arrange quinoa as the base in a bowl. Top with roasted vegetables, chickpeas, and avocado. Mix olive oil, lemon juice, and diluted miso paste for dressing. Drizzle over bowl and garnish with fresh herbs.

Digestive Support Dinner:

Ginger-Turmeric Baked Fish with Brown Rice and Steamed Vegetables

150g white fish fillet (cod or sole)
1 tsp freshly grated ginger
1/2 tsp ground turmeric
1 tbsp olive oil
1/2 cup cooked brown rice
1 cup steamed vegetables (carrots, broccoli, bok choy)
1 tbsp scallions, chopped
Lemon wedge

Preheat oven to 375°F. Rub fish with olive oil, ginger, and turmeric. Bake for 12-15 minutes until flaky. Serve with brown rice and steamed vegetables. Garnish with scallions and a squeeze of lemon juice.

Gut-Healing Snacks:

Gentle Digestive Options

1 ripe banana with 1 tbsp almond butter
1/2 cup blueberries with 10 almonds
1 cup pineapple chunks (contains bromelain, a digestive enzyme)
Herbal tea: ginger, peppermint, or chamomile
Optional: 1 tbsp sauerkraut or kimchi (if tolerated)

Choose one snack option between meals. Start with small portions of fermented foods and gradually increase as tolerated. Sip herbal teas throughout the day to support digestion.