Discover a complete Healthy Gut Diet Plan with nutritious, gluten-free recipes to help support healthy gut bacteria, improve your digestion, and help you feel great! Simple, tasty, and great for meal prep, these recipes are sure to become staples in your diet. Keep reading to pick out your favorites, and find the best tips to improve your gut health for good!
Disclosure: Lindsay Cotter is a certified nutrition specialist and does not have a medical degree. The information in this post comes from reliable medical resources but should not be taken as medical advice. We recommend that you consult with your doctor before starting any new eating program or making changes to your diet.
Meals for Good Gut Health
If you’ve been around a while, you’ll already know that I’m all about utilizing wholesome, nourishing foods to help improve my health. If you’re new here, well, now you know, too! I’ve always been passionate about health and wellness, but I would say I only truly began to dial in my focus on nourishing foods when I became ill with a parasite back in 2006. A parasite I caught while working at an orphanage in Africa.
To say the least, it harmed my gut health and my digestive system was in serious need of a reboot, but I wouldn’t have changed that experience for the world! So, I focused on healing my gut by reducing inflammation and rebuilding my gut lining to reduce symptoms of and prevent leaky gut.
However, the tricky thing about gut health is that it looks different for everyone. Of course, it’s important for those with allergies and intolerances to follow gluten-free, dairy-free, grain-free, and low-carb diets based on their individual needs. However, determining the best approach is not always easy.
What’s healthy for one person’s gut may not be healthy for another’s, even if only temporarily. For example, if you have bad gut flora, consuming raw veggies or cultured foods can cause you to feel ill and create bloat due to an inability to digest it. Yet, for others, consuming these foods can help reduce bloat and regulate digestion.
There are tons of factors that can negatively impact your gut health, including these 7 common unhealthy gut triggers. As a result, understanding how to treat your symptoms and consume healthy foods for your individual needs can be confusing.
Luckily, through years of trial and error, I’ve learned what foods cause flare-ups and how to create delicious meals to help manage my symptoms. The easiest and most widely used method to identify triggers is to implement a low FODMAP diet.
So, whether you’re experiencing gut distress and are looking to eliminate problem foods, simply want to improve your digestion, or are somewhere in between, I’m giving you a complete gut-healthy diet plan to help you get started along with my best gut-friendly tips and tricks to help you optimize your health with recipes you’ll love!
Prebiotics and Probiotics
Crucial to gut health and digestion, prebiotics are a type of indigestible fiber that comes from carbs and other natural foods high in prebiotics such as garlic, onions, whole oats, bananas, and apples.
They help feed the good bacteria in our gut and prevent the development of fungus and other not-so-beneficial bacteria types. Plus, they’re pretty tasty when consumed in recipes like those listed in the gut health meal plan below! If you suffer from bloating, constipation, or similar symptoms, the recipes in this plan might help.
Note: Although prebiotics are great for the gut, not all are tolerated well by those following a low FODMAP diet. (See the Q&A section below for more details.)
Probiotics are the good bacteria fed by prebiotics in your gut. They are crucial to maintaining a healthy immune system and regular digestion.
Unfortunately, they aren’t often included in the average diet, at least not enough. The good news is that there are lots of probiotic-rich foods such as kefir, sauerkraut, kombucha, apple cider vinegar, tempeh, and more that you can easily include in your diet with the help of the recipes below!
Collagen
Collagen is a key component in the health of your bones, skin, and muscle. However, did you also know that it can also be used to improve your gut health?
Consuming collagen as part of a balanced diet can help build and maintain healthy digestive tissue throughout the digestive tract. As a result, it can help protect against the development of leaky gut and IBS while also reducing bloat, nausea, gas, and cramps.
Healthy Gut Diet Plan
Below is a list of recipes that are designed to help improve digestion, support a generally healthy gut, and taste great! Feel free to mix and match your favorites. Or, include them all as part of a gut health diet!
Note: This meal plan is intended to help support and maintain good gut health with a variety of nourishing ingredients. Not all meals are low FODMAP-friendly or suitable for those with digestive disorders or specific food allergies. Please consult a doctor with any specific questions or concerns.
Breakfasts
Swap out sugary breakfast cereals and frozen breakfasts with nutrient-rich recipes that are simple yet delicious.
Detox Green Smoothie – Rich in prebiotics and probiotics, this Detoxifying Green Smoothie is made with kiwi and celery to naturally detox the body and reduce inflammation. Paired with kiwis, fresh orange juice, and ginger, it’s sweet, refreshing, and tangy so you can start your day on the right foot!
Probiotic-Rich Coconut Milk with fresh fruit – Who said healthy meals had to be complicated? This yogurt bowl is quick, effective, and delicious! Add a scoop of collagen and you’ll have so many gut-boosting benefits you’ll feel great all day.
Blueberry Low FODMAP Muffins – Great to prepare in advance and packed with antioxidants and fiber, these gluten-free muffins are the perfect way to get yourself going for the day.
Paleo Egg Wraps with Low FODMAP Filling or Low FODMAP Salsa – Similar to a breakfast burrito but without all the carbs and heavy ingredients, these breakfast wraps can be filled with a variety of items for a high-protein meal full of flavor and gut-boosting benefits.
Buckwheat Granola – Snack on this granola on its own, with your favorite non-dairy milk, or served over yogurt. In servings of up to ½ cup, it’s crunchy, filling, and low FODMAP-friendly, too.
Lunches
Whether you’re looking for a light lunch snack, a cozy soup, or a refreshing salad, we’ve got you covered with items that will keep your gut happy.
Instant Pot Steamed Artichokes – Artichokes are full of prebiotic fibers and nutrients, making them a great addition to your gut health diet plan. Serve them on their own or with a side of aioli and your favorite protein.
Creamy Artichoke Pea Soup – Rich in prebiotics and nutrients, this soup is a great way to feel warm and nourished from the inside out.
Asparagus Fries – Fries you can feel good about? Sign us up! This asparagus recipe is rich in prebiotics! Crisp on the outside, tender in the center, and full of health benefits in every bite.
Apple Kimchi Salad or Healthy Broccoli Salad – Say goodbye to boring salads with the sweet and savory flavors and crisp crunch of these healthy gut diet plan meals. Quick to make, rich in probiotics, they’ll curb your hunger and keep you satisfied until dinner.
Dinners
Whether you’re cooking for yourself or feeding the whole family, these gluten-free dinner recipes are sure to please!
Baked Salmon and Asparagus – A powerhouse combination of protein, omega fatty acids, and prebiotics, this meal bakes on a single pan in under an hour. Dinner doesn’t get better than that!
Superfood Baked Salmon – One of our most popular recipes, this dish features salmon, Brussels sprouts, and blueberries for a meal that’s sweet, savory, and good for you, too. Plus, it’s full of prebiotic fiber and is pretty darn tasty!
Chicken Sliders with Gluten-Free Rolls – Not your average sliders, this recipe uses simple ingredients and a creamy Greek yogurt dressing to create a bold, savory filling. Served on sweet, fluffy, gluten-free rolls, it’s always a crowd-pleasing meal.
Shredded Chicken or No Mayo Chicken Salad – Opt for shredded chicken if you’re in the mood for something simple. Or, spice it up with our mayo-free chicken salad for a boost of nutrients, probiotics, and protein !
Air Fryer Fish with Quinoa – You probably already know how good fish is for you with its high protein content and healthy fats. But pair it with quinoa, and you add plant-based protein, fiber, and nutrients for a quick meal that will leave you feeling great.
Pro-Tip: Sip on fermented drinks for gut health like Fruit Kvass and Turmeric Pineapple Shrub Cocktails to stay refreshed while improving your gut health!
Ingredient Essentials for Recipes to Improve Gut Health
Ready to get started with your own gut health meal plan? Download the printable below, (or PDF HERE), and head to your local grocery store to stock up on all the ingredients you’ll need to get started making gut-healthy recipes!
Common Questions About this Healthy Gut Diet Plan
FODMAP foods are different groups of carbohydrates known for causing digestive distress. They’re 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 to 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.
When it comes to gut health, there can be quite a bit of confusion regarding resistant starches. Resistant starches are those that cannot be digested by the body and function as soluble fiber. In most cases, foods that contain resistant starches such as cooked and cooled potatoes, beans, and lentils are beneficial to your health.
How so? Well, these indigestible fibers actually feed the good bacteria! However, if you suffer from digestive issues, they may actually worsen symptoms and cause gas, bloating, diarrhea, and other IBS-related symptoms. Therefore, these foods are considered to be high FODMAPs and are often avoided by those suffering from IBS or SIBO (Small Intestinal Bacterial Overgrowth).
There’s no right or wrong way to make a gut-health meal plan! You can rotate through all the recipes listed above, gather a handful of your favorites, or just stock up on the gut-healthy ingredients provided and incorporate them into your diet. Feel free to experiment to find what works best for you!
More of Our Favorite
You have a great writing style and a lot of new ideas in this article ,,..
Good information.,, Nice post
Wow! Thank you for the education! This is a great article.
Thank you for the article and recipes. I have been living with biliary dyskinesia for 25 years since birth, and this problem requires more and more attention as I get older. Now I am very seriously engaged in this issue, I read various forums and articles. And I realized that the most important role here is food, so thank you for the delicious and most importantly healthy recipes.
Great info ,good thanks.
Your article is very useful, the content is great, I have read a lot of articles, but for your article, it left me a deep impression, thank you for sharing.
Hi. Would this plan help heal an ulcer? Thanks.
Hi Kristy! I would just be careful with acid and caffeine. So avoid citrus here and tea/coffee. Also spicy foods or spices for a bit. Does that make sense?
Yes thanks! I’ll do that. My son is celiac and I use your site all the time. Thanks for all the great recipes and plans.
Thank you! i appreciate your kind words Kirsty. And keep me posted on your son!
Thank you! I am celiac. Your site is AWESOME! I just wanted to say THANK YOU!
Thanks man this is very important and good information for this awesome cooking.
HI Lindsay. My daughter is battling with IBS and is gluten intolerant. After a scope, it was assessed that there is no medical issue, just general IBS. Please can you advise easy meals – she is 18 and it’s truly affecting her. thanks
I would have her check out the low fodmap diet and work with a dietitian. Kate Scarlata is one of my go to resources!
Thank you so much! This is really helpful!
So glad it helps Toni! Let me know if you try any recipes
This is such valuable info! Thank you for putting this together for us!
This looks amazing! I will definately give it a try! I hope I will manage as I am not a great cook!
Think you might have an error on your grocery list. You include apples which are notorious for being a high FODMAP fruit.
Oh sorry, that’s under healthy gut Foods meal plan grocery.. we use the apple for part of the sauerkraut prebiotic recipe. There is a section bottom right for low fodmap only recipes. Does that make sense? Let me know. Thanks ?
Yes definitely I get it’s used in the recipe. Thanks for clarifying. I was thinking of using the grocery list as “cheat sheet” as to what’s safe but eating apples whole for me wouldn’t be! Thanks so much for your prompt and thorough response.
I love food that tastes great AND has great benefits!
You said it ?
Great post LIndsay! Full of such great info. I will be passing it along to a few friends who I know will be interested. Thanks!
Let me know if they have any questions! And thank you
I don’t think I’ve ever mentioned this on my blog, but I have Crohn’s, so reading this is super helpful. Thank you!!
How did I not know this?! I totally understand. How are you coping with things now?