Our diet plays a significant role in the composition, structure and function of our gut bacteria. This 5-day meal plan features fiber-rich meals and snacks as well as foods with live, active cultures to promote a balanced, resilient gut microbiome.
Each person has a unique microbiome that is determined by our DNA as early as gestation! As we get older, the composition of our gut is influenced by our diet, environment, illnesses, and even medications.
While diet is only one part of a complex puzzle, it is likely the most influential factor in supporting gut health. This sample meal plan incorporates evidence-based foods to enhance the diversity and abundance of beneficial bacteria in the gut microbiome.
Benefits of a Healthier Gut
There are trillions of micoorganisms coexisting in our gut microbiome. It’s important to find a balance of these microorganisms so they can exist peacefully as some are more beneficial than others. If there is a disruption of this balance, also known as gut dysbiosis, it can lead to an increased risk for infections and various diseases.
The advantages of a healthier gut extend far past improved digestive health! Below is a quick overview on the potential benefits of a more balanced gut microbiome.
Improved Digestion
A healthy gut microbiome helps break down food into nutrients our body can use. Prioritizing fiber can help with constipation and make stools easier to pass.
Mental Health
The research is promising that more of that healthy, good bacteria can have positive effects on our mood and cognition – even decreasing depression and anxiety symptoms. They say our gut is like a “second brain”. Influencing the gut microbiome is quickly becoming an effective strategy to improve mental health.
Immune Support
Maintaining a healthy balance of probiotics and prebiotics can promote a more diverse and resilient microbiome. This resilience supports the immune system by helping the beneficial bacteria in our gastrointestinal tract create a protective barrier against harmful pathogens.
Lower Risk of Chronic Disease
Recent research suggests a healthy gut has the potential to enhance immunity, improve metabolic health and positively impact a number of health conditions like type 2 diabetes, osteoporosis, IBS, autism, and chronic kidney disease.
Plus, a diet high in fiber increases the amount of microbiota as well as the type – which helps reduce the risk of inflammatory diseases such as obesity, diabetes, and IBD.
Body Weight and Composition
While there is still much that is unknown regarding the relationship between body weight and our gut microbiota, new research is finding that changes in the gut microbiota composition may be a treatment for overweight and obese individuals.
Studies show that gut dysbiosis is linked to increased energy extraction, altered metabolic pathways, and inflammation, contributing to obesity and type 2 diabetes.
Best Foods for a Healthy Gut
Consistent, daily consumption of both probiotic and prebiotic foods will have the most significant impact over time – even more than any supplement ever will!
Fiber
Many experts agree that dietary fiber is the key nutrient for maintaining the diversity of our gut microflora. This means that a diet high in fiber increase the amount of microbiota as well as the type.
When increasing your fiber intake, it is best to start low and go slow. Eating too much fiber when you haven’t been consuming much can lead to symptoms like bloating, constipation and abdominal pain.
Figure out what high fiber foods you’re already eating, and lean into that. Increase your fiber intake gradually each day for a couple of weeks with the goal of consuming at least 25 grams per day.
Prebiotics
Many fiber-rich foods contain prebiotics, which serve as food for the good bacteria in our gut. However, not all foods with fiber are considered prebiotics.
Garlic, onions, asparagus, beans, oats, chia seeds, artichokes, and soybeans are some of the best options. To keep it simple- the best way to increase your prebiotic intake is to eat more fiber!
Some people (often those with IBS) may experience side effects from the prebiotic fiber inulin, such as gas, bloating, or diarrhea. If this occurs, reduce the amount consumed or discontinue use.
Probiotics
Probiotics are defined as live microorganisms that provide health benefits when consumed, generally by improving or restoring the gut microbiota.
Fermented foods like kefir, kombucha, yogurt, sauerkraut, cottage cheese and kimchi contain lactic acid bacteria, grown during the fermentation process. Although not all fermented foods are considered a probiotic, they are your best best to increase the good bacteria in your gut.
Look for products that list the specific probiotic strains on the label – like Chobani yogurt or Lifeway Kefir. Important note: heating or cooking probiotic food sources may destroy the beneficial bacteria.
Meal Plan to Improve Your Gut Microbiome
5 days that feature fiber-rich meals and snacks (most are high in protein, too) along with foods that contain live, active cultures like kefir, yogurt and kombucha. Use this meal plan as is or as inspiration to eat your way to a more balanced, resilient gut.
The focus is on a healthy balance of probiotics and prebiotics to increase the abundance of beneficial bacteria. Prebiotics work hand-in-hand with probiotics by acting as the food to help them grow. Like fiber, they aid in digestion, metabolism, hormone production, and blood glucose stabilization.
Meal Plan Day 1: 38 grams of fiber per day
Breakfast
Chia Breakfast Bowl with 8-ounce coffee with 1 Tbsp. cream. This super simple breakfast bowl provides a good balance of protein and fiber. It’s filling, easy to meal prep, and has 15 grams of fiber per serving! Chia seeds are one of the most convenient ways to increase fiber consumption.
Lunch
Mediterranean Chicken, Cucumber and Tomato Salad. This salad is easy, light and refreshing. It features fresh veggies, chickpeas, and diced chicken with Italian dressing. {6 grams of fiber per serving}
Dinner
Turkish Pasta with Garlic Yogurt Sauce. This recipe was inspired by the viral TikTok Turkish Pasta but with a twist. The artichokes provide a good source of fiber and then you’ve got some probiotics from the garlic yogurt as well. It’s filling and hearty with 40 grams of protein and 8 grams of fiber.
Snacks
Peach Pineapple Kefir Smoothie (shown below). This healthy snack features kefir (one of my favorite probiotic foods), peaches and pineapple with 9 grams of fiber per smoothie. It’s delicious and will take you just a few minutes to prep.
Day #2: 35 grams of fiber per day
Breakfast
Black Bean & Egg Breakfast Burrito. Meal prep these burritos for a grab-and-go breakfast with eggs, fiber-packed beans, and jalapenos. Top with avocado slices to increase the fiber content and plain Greek yogurt to add some protein and probiotics. 11 grams of fiber per burrito!
Lunch
High Fiber Adult Lunchable. Throw together something quick and easy, like Greek yogurt chicken salad with high fiber whole grain crackers. Pair it with some chopped walnuts and a chickpea and cucumber salad. Then, grab yourself a prebiotic soda like Poppi which contains 2 grams of prebiotic fiber. This entire meal is about 13 grams of fiber total + prebiotics + probiotics.
Dinner
Since breakfast, lunch, and the snack are so fiber-packed, you’ve definitely got some wiggle room for dinner! Therefore, choose whatever you want. For example, baked chicken with Pan-Fried Asparagus with Onions (AllRecipes). Asparagus and onions are both good sources of prebiotic fiber.
Snack
Kefir Chia Pudding. A healthy snack with three key benefits: fermented kefir, high protein with protein powder, and of course fiber from the chia seeds. It’s a super filling snack with just 263 calories, 20 grams of protein, and 9.7 grams of fiber
Day #3: 28 grams of fiber per day
Breakfast
Peach Cobbler Overnight Oats with Kefir. One of the best ways to use kefir? In your overnight oats! You won’t even taste it with these delicious peach cobbler inspired flavors. Plus, each serving has 31 grams of protein and 10 grams of fiber.
Lunch
Mexican Dense Bean Salad. A filling, satisfying meal that’s packed with veggies and fiber-rich beans. Each serving provides 20 grams of protein and 11 grams of fiber. It’s a tasty way to increase overall fiber intake, fill in nutritional gaps, and keep you full for hours! Or, just eat it with chips as a healthy snack.
Dinner
Honey Garlic Chicken Stir-Fry (Get Inspired Everyday). Garlic is at the forefront of this dinner, which is a good source of prebiotic fiber. Plus, this stir-fry is a packed with vegetables – the more variety, the better!
Snacks
2 tablespoons of mixed nuts (1 gram of fiber)
Bonus tip: raspberries have 8 grams of fiber per 1 cup, which is higher than most fruits or vegetables.
Day #4: 34 grams of fiber per day
Breakfast
Lemon Berry Kefir Smoothie Bowl. This recipe has 16g fiber and over 30g of protein to assist with meal satiation and help you reach a higher overall protein and fiber intake. Kefir has significantly more probiotics than yogurt. However, if you’re tired of kefir, you could also make one of my 6 Easy Yogurt Bowls.
Lunch
Mediterranean Grain Bowls with Salmon (The Healthy Epicurean). A healthy meal prep bowl featuring ancient grains, salmon, avocado, cucumbers, tomatoes, olives and feta with a light lemon dressing. Each bowl has 5 grams of fiber.
Dinner
Creamy Coconut Tomato Chicken with Chickpeas. This is an ideal throw everything in a slow cooker meal with minimal prep. Each serving has 28 grams of protein and almost 7 grams of fiber. Serve over your preferred grain (or cauliflower rice) for a filling and satisfying dinner! Great for meal prep, too!
Snacks
Oatmeal Protein Cookies (The Oregon Dietitian), featuring oats, bananas, and heart-healthy seeds. Each cookie has 6 grams of fiber! Bananas are also considered a prebiotic fiber.
Day #5: 28 grams of fiber per day
Day #5 is meat-free, mostly plant-based meals.
Breakfast
High Protein Baked Oats (PCOS Nutritionist Alyssa). These high protein baked oats are the perfect Sunday breakfast and ideal for meal prep. Each serving has 42 grams of protein and 7 grams of fiber.
Lunch
Cottage Cheese Flatbread. A high protein flatbread made out of cottage cheese with arugula, cucumbers, feta cheese and balsamic glaze. Just one serving has 40 grams of protein without any meat!
Dinner
Feta and Tomato Lentil Pasta. Feta cheese, cherry tomatoes, and garlic are roasted in the oven – creating a creamy sauce for the pasta. Then, add some lentils (canned or cooked from a bag) for a high protein and fiber plant-based meal.
Snacks
Kombucha Mocktail. If you’re not a huge fan of drinking kombucha as is, spruce it up by trying one of these refreshing mocktails. Each mocktail has live, active cultures and 3 grams of fiber.
Hopefully, this meal plan provided a good picture on how to increase consumption of both prebiotics and probiotics. If you found this helpful, please leave a review or feel free to follow along for more evidence-based nutrition content.