Have you found yourself in a gut rut? And by rut, we mean daily bouts of bloating, indigestion, and one too many trips (or lack thereof) to the bathroom? 

If you’ve been tuned into the world of wellness, you’ve heard lots of chit-chat surrounding the gut microbiome. From our brain to our belly, the gut microbiome plays a huge role in our health. Some of the heavy-hitting areas include …

• Immune system function
• Cognition
• Heart health
• Blood sugar regulation
• Weight management
• Mood and energy regulation

But wait, there's more!

While we could write a novel dedicated solely to gut health, we’ll keep things short and snappy with a few nutrition knowledge nuggets to help get your GI system running like a well-oiled machine. 

But wait! There’s still more!

Once you’ve read up on gut health, we’ll wrap things up with a 5-day master-your-microbiome meal plan that will help you wave goodbye to the belly blues.

Key Dietary Factors that Impact Our Gut Microbiome

Just like a garden, the landscape of our gut microbiome relies heavily on the things we put into our body. Some simple ways to achieve a gut-upgrade (gut-grade?) include focusing on a diet rich in fiber, fermented foods, and clean, high-quality hydration sources. When you fill your plate with a variety of fruits, veggies, and whole grains and your cup with mineral-rich, PFAS-free water, you’ll simultaneously boost the good bacteria that make up the gut microbiome while also supporting many other important bodily functions.

So now that we’ve covered the basics, let’s dive into our sample 5-day diet plan designed to ditch those lingering digestive issues we all deal with from time to time.

Day 1: Kickstart Your Gut Health

Breakfast: Overnight Oats

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/2 banana, sliced
• 1 tablespoon chia seeds
• 1 tablespoon almond butter

Lunch: Quinoa Salad

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup feta cheese
• 1 tablespoon olive oil and lemon juice dressing

Snack: Greek Yogurt with Honey and Walnuts

• 1 cup plain Greek yogurt
• 1 tablespoon honey
• A handful of walnuts

Dinner: Grilled Salmon with Steamed Broccoli

• 4 oz grilled salmon
• 1 cup steamed broccoli
• 1/2 cup brown rice

Hydration:

• Aim for 6-8 glasses of water, and focus on choosing mineral-rich, PFAS-free sources. Research shows that drinking water containing these forever chemicals can cause long-term negative effects on both the gut microbiome and kidney function.

Day 2: Fiber-Forward

Breakfast: Smoothie Bowl

• 1 cup spinach
• 1 banana
• 1/2 cup frozen mixed berries
• 1 cup unsweetened almond milk
• Topped with sliced almonds and shredded coconut

Lunch: Lentil Soup

• 1 cup lentil soup (homemade or low-sodium store-bought)
• Side of whole-grain bread

Snack: Carrot Sticks with Hummus

• 1 cup carrot sticks
• 1/4 cup hummus

Dinner: Stir-Fried Tofu with Vegetables

• 4 oz tofu, cubed
• 1 cup mixed bell peppers, broccoli, and snap peas
• 1 tablespoon soy sauce
• Serve over quinoa

Hydration:

• In addition to hitting your daily water goals, try adding probiotic-rich kombucha into your hydration rotation.

Day 3: Fermented Foodie

Breakfast: Chia Seed Pudding

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 tablespoon maple syrup
• Let sit overnight and top with fresh fruit in the morning

Lunch: Kimchi Fried Rice

• 1 cup cooked brown rice
• 1/2 cup kimchi
• 1 egg (scrambled)
• Green onions for garnish

Snack: Kefir Smoothie

• 1 cup kefir
• 1/2 cup frozen berries
• Blend until smooth

Dinner: Chicken Tacos with Cabbage Slaw

• 4 oz grilled chicken
• 2 corn tortillas
• 1/2 cup cabbage slaw (with lime juice and cilantro)

Hydration: 

• Tea time! Green, ginger, and peppermint tea have all been shown

Day 4: Taste the Rainbow

Breakfast: Avocado Toast

• 1 slice whole-grain bread
• 1/2 avocado, smashed
• Topped with sliced radishes and sesame seeds

Lunch: Mediterranean Chickpea Salad

• 1 cup canned chickpeas, rinsed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup parsley, chopped
• Dressing of olive oil and lemon juice

Snack: Apple Slices with Nut Butter

• 1 apple, sliced
• 2 tablespoons almond or peanut butter

Dinner: Zucchini Noodles with Pesto

• 2 cups spiralized zucchini
• 1/4 cup pesto
• Topped with cherry tomatoes and parmesan cheese

Hydration: 

• Looking for some comfy, cozy mug-sippin'? Try warming up some collagen-rich bone broth, which has been shown to help soothe and strengthen the internal lining of our GI tissue.

Day 5: Wrap It Up

Breakfast: Banana Bread Oatmeal

• 1/2 cup rolled oats
• 1 ripe banana, mashed
• 1/2 teaspoon cinnamon
• 1 cup unsweetened almond milk

Lunch: Turkey and Spinach Wrap

• 4 oz turkey breast
• 1 whole grain wrap
• 1 cup spinach
• 1 tablespoon mustard

Snack: Mixed Nuts and Dried Fruit

• 1/4 cup mixed nuts
• 1/4 cup dried fruit (look for unsweetened options)

Dinner: Vegetable and Quinoa Stuffed Peppers

• 2 bell peppers, halved and hollowed
• 1 cup cooked quinoa
• 1 cup mixed vegetables (like corn, peas, and carrots)
• Bake until the peppers are tender

Hydration: 

• Bottoms up—you made it! Treat yourself to a probiotic pop, or, if you're a gluten for good gut health, pour up a glass of green juice to top off your belly reset!

Final Word

Remember, maintaining a healthy gut isn't always smooth sailing. Given the amount of processed foods and drinks lining grocery store shelves, it's nearly impossible to avoid digestive distress triggers at all times. But, by keeping it simple and following a few simple dietary guidelines, including incorporating lots of fiber-rich foods, fermented products, plenty of fruits and vegetables, and, of course, lots of good ole' H2O, you can support your gut health and overall well-being. Cheers to our belly's best self!