Your gut plays a starring role in your overall health — here’s how to help it perform its best! A balanced microbiome not only keeps digestion on track, but also supports immunity, helps regulate inflammation, and even influences mood and brain function. And while there are many systems involved in gut health and the microbiome, the key players include: fiber, prebiotics and probiotics.
Probiotics are beneficial bacteria that support a healthy gut. Sources include foods such as yogurt, kefir, kimchi, miso and sauerkraut.
Prebiotics feed the good bacteria. Sources include bananas, artichokes, asparagus, garlic, onions, oats, and beans.
A recent study published in the American Society for Microbiology found that the amount and variety of plants you eat each week makes the biggest difference for gut health. Specifically, people who ate more than 30 different plants per week (herbs and spices count!) had greater gut microbial diversity compared with those who ate 10 or fewer … and greater diversity equals better health!
This 3-day plan is designed to help you nurture a thriving gut. Each day provides a probiotic, multiple sources of prebiotics, at least 5 plants, and is filled with fiber. You’ll find easy pairings and some of my go-to recipes — feel free to mix, match and add your own favorite sides.
Day 1
Breakfast: Silver Dollar Oatmeal Pancakes + Pumpkin Spice Latte
Lunch: Harvest Grilled Cheese with Butternut Squash, Apples & Red Onion
Snack: Sweet or Savory Yogurt Dip Cup with fruit or veggies for dunking
Dinner: Slow Cooker Turkey Meatballs with whole grain pasta and a side salad
Day 2
Breakfast: Pumpkin Banana Pudding
Lunch: Bell Pepper Tuna Melt
Snack: Single-Serve Apple Nachos
Dinner: Miso Salmon + Roasted Artichoke Hearts
Day 3
Breakfast: Cherry Baked Oatmeal
Lunch: Healthier Reuben with Turkey and Sauerkraut
Snack: Frozen Yogurt Banana Bites
Dinner: Moroccan-Spiced Chickpea Stew
Lifestyle habits matter, too! Give yourself bonus points for moving your body, managing stress, getting good sleep, staying hydrated and limiting alcohol.
