How to Build a Gut-Healthy Meal

About Tori Thurmond

Tori Thurmond combines her creative writing background with her marketing experience in her role as the Content Specialist at Brookdale. When she's not writing, she's probably spending time with her two cats or knitting.

a woman making a heart with her hands with fruits and veggies in front of her

Do you deal with chronic conditions like GERD, IBS or ulcerative colitis on a daily basis? Or do you just want to work on healing your gut and eating a more balanced diet? While some diets like the Mediterranean diet or the MIND diet are helpful tools for improving your overall health and gut health, it can feel like a big transition to change your whole diet all at once.

Instead, you can spend time focusing on getting something your gut needs out of every meal. Learn how to build a gut-friendly meal by keeping these four tips in mind.

Prioritize Whole Foods

When you prioritize whole foods over processed foods, you’re filling up on more of the “good stuff.” Processed foods often have added salt, preservatives and other filler ingredients that have been linked to increasing the risk for various chronic conditions like cardiovascular disease, inflammation and type 2 diabetes. Whole foods are packed with more nutrients than processed foods, making sure you get the most out of your meals. By including more whole foods in your diet you’ll consume more of the good stuff, like fiber and antioxidants, and less added sugar and salt.

Eating whole foods doesn’t have to be difficult. Start by making a few simple swaps. Instead of having a side of fries with dinner, roast a sweet potato. Swap out the pre-packaged guacamole you normally eat with your taco Tuesday spread by topping your tacos with some freshly cut avocado.

Incorporate Probiotics

If you’re looking to strengthen your gut microbiome, incorporate more probiotic-rich foods into your meals. Probiotics are live bacteria and yeasts that can have beneficial effects on your health, like helping to absorb certain nutrients, producing other important nutrients and helping to train your immune system to eliminate harmful microbes. A few easy ways to incorporate probiotics into your meals are:

Add a scoop of cottage cheese or Greek yogurt to your lunch. Not only will you reap the benefits of the probiotics, but you’ll also get a little extra protein in!
Sip on some miso soup for breakfast. Miso soup may not give you the caffeine boost you’re used to from your morning coffee, but your gut will thank you for the good start to the day.
Add a few bites of kimchi or sauerkraut to your next meal for a crunchy, bright flavor that’s also good for your gut.

Embrace Healthy Fats

While diet culture has made fatty foods seem like something to avoid, our bodies need fat for energy, cell growth, nutrient absorption and more. However, not all fats are created equally. Saturated fats are the fats that are found in red meat and processed foods that you may want to avoid or consume in moderation; unsaturated fats are considered the “healthier fats.” Omega-3 fatty acids are a type of unsaturated fat that you may have heard of. Some research shows that omega-3 fatty acids can improve the integrity of the gut lining, which can help with inflammation and other gut-related symptoms.

These healthy fats can be found in some seafood, nuts and seeds. Try swapping your steak out for a piece of grilled salmon, mix some chia seeds into your morning yogurt or grab a handful of walnuts for a snack to incorporate more healthy fats into your daily diet.

Focus on Fiber

In addition to helping us stay regular, fiber also supports a healthy gut microbiome. Fiber can strengthen the immune system, support overall gut health and can reduce inflammation and the risk for certain conditions like hypertension, type 2 diabetes and colon cancer. Increase your fiber intake by whipping together a dense bean salad to serve on the side of your meals throughout the week. Or if legumes aren’t your thing, eat a bowl of oatmeal for breakfast or make a side salad full of leafy greens and fresh veggies to have with any meal.

If you not only want your food to taste good but be good for you too, check out these similar blogs: “11 Seasonal Superfoods,” “6 of the Best Nuts to Add to Your Diet” and “Foods That Are Good for Hydration.”

_{The above content is shared for educational and informational purposes only. You must consult your doctor before beginning any diet, exercise, or fitness program, taking any additional or discontinuing any existing medications, or acting on any content on this website, especially if you have a medical condition. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read on our site.}