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.
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.
Detoxifying Green Smoothie for Healthy Digestion
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!
Easy Vegan Coconut Yogurt
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.
Gluten Free Blueberry Muffins (low Fodmap)
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
Served 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.
Maple 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 with Aioli
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 (Vegan Option)
Rich in prebiotics and nutrients, this soup is a great way to feel warm and nourished from the inside out. This soup can be served warm or as a cold soup. Vegan option, and gluten free.
Air Fryer Asparagus Fries (Baked Option)
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.
Healthy Broccoli Salad (Mayo-Free)
Make this mayo-free healthy broccoli salad side dish with a handful of nutritious ingredients in under an hour with zero cooking required! Vegan Option.
QUICK Spiralized Apple Kimchi Salad with Beef
Quick apple kimchi salad with sesame beef! This Asian inspired spiralized apple salad recipe makes a quick and healthy kimchi substitute. A light nourishing meal that’s ready in 30 minutes. Paleo with Whole 30 options.
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 with Herb Sauce
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!
Sheet Pan Blueberry Salmon and Veggies
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!
Crock Pot Chicken Salad Sliders (Mayo-Free)
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.
Easy Gluten-Free Rolls
These Easy Gluten-Free Rolls are made with simple ingredients for the softest, most delicious gluten-free dinner rolls you’ll ever taste! Dairy-Free Option.
How to Make Shredded Chicken
Wondering how to make moist shredded chicken for dinner tonight? No matter the cooking method (Slow Cooker, Instant Pot, Air Fryer, on the stovetop or in the oven) we’re serving up delicious whole chicken and chicken breasts.
Lighten Up No Mayo Chicken Salad Bowl
A lightened up Mayo Free Chicken Salad! A chicken salad bowl that’s perfect for a healthy meal or side dish. Spinach, roasted broccoli, berries, chickpeas, roasted chicken, and herbs tossed in a light yogurt olive oil dressing.
How to Make Air Fryer Fish
You probably already know how good fish is for you with its high protein content and healthy fats. But pair it with quinoa for a quick meal that will leave you feeling great.
Quinoa Grain (Pseudo-Grain) and How to Cook It
Learn how to cook quinoa grain in the stove top, instant pot, slow cooker, and rice cooker for plant-based protein, fiber, and nutrients.
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!
Essential Ingredients for Improved 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!
More of Our Favorite
Diet Plan Guides
Looking for more gluten-free diet plans to make navigating health and allergy-friendly eating easy? Try out more of our reader favorites below!
Common Questions
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!
So thankful that i found your side, i just started working with a functional dr due to worsening symptoms over the past few years with no answers or help. In just two months he has already discovered i am in stage 2 of auto-immunity, have major gut problems, and a high toxic load. I am not on a low fodmap diet with no nightshades, with his resources and now your site, i can now begin to piece together a new diet plan and allow my body to heal. So thankful for all of the recipes and resources you offer!!
Hi Kayla,
I’m really sorry to hear about your autoimmune struggles—but I’m so glad you found my site. I’ve been in a similar place, so I totally understand how overwhelming it can feel at times. You’re not alone here. We have a variety of low FODMAP and nightshade-free recipes and meal plans that might be helpful for you. Please don’t hesitate to reach out if you ever need help finding something specific or just want more ideas to try—I’m happy to support you however I can!
Something finding difficult for my wife is following low fod map diet but also getting prebiotics/probiotics. For example in this article most of the foods for prebiotics are high fod map foods so not good like artichoke, asparagus, leeks/onions, apples, etc. Seems like have to sacrifice one for the other. Any suggestions? Thank you very for this website and all the good information. And last question what is your take on someone who has gluten sensitivity and gut issues drinking caffeinated coffee everyday?
Hi Aaron,
I totally get where you’re coming from! If your wife is currently in the elimination phase, being on the low FODMAP map is likely just temporary, and she might need to limit her prebiotics for now. I’d suggest looking into a low FODMAP-friendly prebiotic powder, like the Solaray prebiotic powder. I can email you a direct link if that helps. Once she’s ready to reintroduce some FODMAPs, here’s a list of low FODMAP prebiotic foods that are lower in fodmaps:
Vegetables:
•Cabbage (red) – 3/4 cup
•Fennel – 1/2 cup
•Eggplant – 1 cup
•Butternut squash or Pumpkin – 1/3 cup
Legumes (Canned & Drained/Rinsed):
•Chickpeas – 1/4 cup
•Lentils – 1/2 cup
Fruit:
•Kiwifruit – 2 small
•Unripe Banana – 1 medium
•Pomegranate – 45g
•Grapefruit – 1/2 medium
Grains:
•Buckwheat Flour – up to 100g
•Gluten Free Rolled Oats – 1/2 cup
Nuts and Seeds:
•Raw Almonds – 12g
You can find this information here https://fodmapfriendly.com/blogpost/what-are-prebiotics-are-there-any-low-fodmap-prebiotics/
As for coffee and gluten sensitivity, you might want to try adding a little collagen to your coffee for extra gut support. Also, just to be safe, make sure the coffee is from an organic source to avoid any risk of cross-contamination. Does that all make sense?
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?