7-Day Gut-Healthy Anti-Inflammatory Meal Plan

Help improve gut health and learn tips to reduce inflammation in this week-long meal plan.

While the gut's main function is to break down and digest the food we eat, growing research links a healthy gut microbiome to improved overall well-being. Studies have linked a less healthy and less diverse gut microbiome to greater risk for health conditions such as type 2 diabetes, irritable bowel syndrome (IBS), heart disease and even certain cancers.

Having a healthy gut and consuming a high-fiber diet may even be an important piece of healthy aging. A healthy gut with diverse bacteria can help reduce inflammation, while an unhealthy gut may increase it. Inflammation increases the risk of developing health conditions such as asthma, metabolic syndrome, inflammatory bowel disease (IBD) and atherosclerosis (hardening of the arteries due to plaque buildup).

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

More About This Meal Plan

In this seven-day meal plan, we combine forces by mapping out a week of meals and snacks that focus both on improving gut health and reducing inflammation. We include plenty of anti-inflammatory foods, such as dark leafy greens, deeply pigmented fruits and plenty of healthy fats from salmon, tuna, chia seeds and nuts. To support a healthy gut, we include at least 30 grams of fiber each day. Fiber is an important nutrient with a slew of health benefits but unfortunately, 93 percent of Americans aren’t reaching their fiber goals. To further support gut health, we include plenty of yogurt and kefir — two foods rich in probiotics that help diversify the gut microbiota.

As with all meal plans, it is not necessary to follow this exact routine. Make substitutions as desired and remember the core goal is to increase fiber and incorporate more gut-healthy and anti-inflammatory foods into your meals.

There are two calorie levels: 1,500 or 2,000 calories, depending on your calorie needs and satiety levels.

Strategies to Improve Gut Health:

Eat More Probiotic Foods: Probiotics are found in fermented foods and can help improve the gut microbiota by increasing the good bacteria present. Foods rich in probiotics include yogurt, kefir, kombucha, sauerkraut, tempeh, kimchi and miso.

Increase Prebiotic Foods: Prebiotics are fuel for probiotics and the bacteria in our gut, which helps increase healthy gut bacteria. Prebiotics are found in fiber-rich foods, such as raspberries, garlic, onions, artichokes, whole grains, beans, lentils, pears, and apples.

Reduce Inflammation: Reducing inflammation may help strengthen the gut’s barrier, which helps prevent harmful substances from passing through. Help reduce inflammation by focusing on nutrient-dense foods, getting enough sleep, managing stress and improving gut health.

Eat More Fiber: Fiber is the cornerstone nutrient for gut health. Eating more fiber-rich foods like fruit, vegetables, whole grains and legumes helps support a healthy gut by improving digestion and fueling gut-healthy bacteria.

Anti-Inflammatory Foods to Focus On:

• Fruit (berries, cherries, pomegranate, apples, pears, citrus fruits, plums and more)
• Nonstarchy vegetables (dark leafy greens, Brussels sprouts, cabbage, broccoli, cauliflower, beets, tomatoes and more)
• Starchy vegetables (such as potato, sweet potato, and winter squash)
• Beans and lentils
• Nuts and seeds, including natural nut butters (just nuts and salt in the ingredient list)
• Fish, specially higher-fat fish such as salmon, mackerel, tuna and sardines
• Whole grains (quinoa, whole wheat, bulgur, freekeh and more)
• Avocado
• Olive oil
• Herbs and spices

Meal-Prep Ideas

Set yourself up for success this week by getting some meal prep done in advance.

1. Make Garlic Hummus to have as a snack throughout the week.
2. Prepare Pumpkin Spice Energy Balls to have as a snack throughout the week.
3. Make Ginger-Chicken Stew with Greens to have for lunch on Days 2 through 5.

Disclaimer:
Note: Consider speaking with your health-care provider about whether this plan is suitable for your individual nutrition needs.