Gut Health Nutrition Tips & Sample One-Day Menu

Posted by Deanna Embury · October 09, 2023

When your gut health is strong, you'll see and feel big mental and physical health wins. Overall gut health (microbiome) is hugely supported, or impacted, by nutrition. Here are our top food & beverage tips for supporting yours:

Stick with whole foods and avoid processed sugars, artificial sweeteners, refined carbs, and processed foods.
Stick to ‘nature’s carbs’ (high-fibre, plant-based foods): sprouted whole grains, fruit and vegetables, legumes, and seeds (chia, flax, hemp, pumpkin). Skip gluten when ‘fixing’ your gut health.
Eat at least one serving of cruciferous veggies every day.
Eat meals that are a combination of omega-rich & healthy fats, complex carbs (high fibre) and proteins together to stabilize blood sugar levels.
Limit cow dairy (eliminate it when fixing gut health).
Be beverage picky: skip the ones with refined sugar, artificial sweeteners, rich creams and alcohol. Drink caffeine moderately.
Eat probiotic-rich foods: fermented foods such as kombucha, cultured vegetables, miso, cultured yogurt, and kefir. Do this slowly as your body gets used to new beneficial bacteria.
Eat prebiotic-rich foods ( form of dietary fibre that feed the “friendly” bacteria in your gut): dandelion greens, Jerusalem artichokes, bananas, blueberries, garlic, onions, leeks, asparagus, barley, oats, flaxseed, Burdock root, cocoa.
Drink lots of water (8 to 12 glasses per day (2 to 3 L).
Probiotic supplements (for fixing gut health): a daily supplement can help balance your microbiome and improve digestive health. Talk to your health care provider for recommendations and dosing.
Eat healthy fats: avocados, nuts, chia/flax/hemp seeds, olives, fatty fish are all great options.

Below is a sample one-day meal plan that focuses on foods that support gut health. Try if for a day, or two/three, when you're seeing signs of inflammation*, which often results from poor gut-health.

* Signs of inflammation: brain fog/reduced mental focus, irritability, bloating, constipation, sleeping troubles, swelling, skin breakouts

Breakfast: The Big Green Smoothie

1/2 avocado (med size or 1 small size), peeled, pit removed.

1/2 small banana, peeled, chopped

1/2 cup blueberries, frozen

1 cup organic spinach

1 TBSP flaxseeds

1 TSP dandelion extract (powder)

1 cup water

Blends all ingredients together.

Optional add-ons:

Probiotic: if you take a probiotic, have with your breakfast.

Protein Powders: avoid whey or pea protein protein powders (both can cause bloating). If adding a powder, opt for a sprouted, brown rice or hemp protein booster.

Green Tea - skip coffee and opt for green or herbal tea.

Lunch: makes 2 servings

Ingredients

4 cups vegetable broth (use dashi for more traditional miso soup)
2 sheets nori (dried seaweed, cut into large rectangles (1 sheet yields 1/4 cup)
4 Tbsp white or yellow miso paste (fermented soy bean)
2 cups chopped leeks
1/2 cup chopped green onion
1.5 cup firm organic tofu (cubed)

Instructions

Place vegetable broth in a medium saucepan and bring to a low simmer.
In the meantime, place miso (starting with lesser end of the range) into a small bowl, add a little hot water and whisk until smooth. This will ensure it doesn’t clump when added to the soup later. Set aside.
To the broth, add leeks, green onion, and tofu and cook for 5 minutes. Then add nori and stir. Remove from heat, add miso mixture, and stir to combine.
4. Taste & add more miso or pinch of sea salt if desired.

Serve in bowl with a side (if desired). A slice of Ezekiel bread or a simple salad (eg. organic greens, radish, onion, cucumber, celery + TSP of lemon & olive oil dressing).

Snack: Easy Chia Cups

Makes 3 to 4 servings

The Base:

1 1/2 cups almond milk (or any dairy-free milk)
1/2 cup chia seeds
1 Tbsp real maple syrup
1 tsp vanilla extract

Toppings: any of berries, shredded coconut, dice tropical fruits like mango & pineapple, chopped nuts.

Prep Instructions

In a mixing bowl add almond milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.

Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If liquid form, add more chia seeds, stir, and refrigerate for another hour or so.

Add toppings and serve.

Storage: you can store your chia pudding in an airtight in the refrigerator for up to 5 days.

Dinner: Oh She Glows Power Bowl

We love prepping this recipe ahead and having the cooked ingredients stocked in the fridge, ready for quick-assembly bowls.

(makes 3-ish servings)

INGREDIENTS

FOR THE ROASTED VEGGIES:

3 small (680 g) sweet potatoes, peeled and chopped (4 cups)
4 cups (500 g) brussels sprouts, trimmed and halved*
1 medium (800 g) cauliflower, chopped into small florets (4 heaping cups)
1 medium (230 g) onion, peeled and chopped
2 large (500 g) red bell peppers, seeded and chopped
3 tablespoons (45 mL) extra-virgin olive oil, divided
Salt and pepper, to taste

FOR THE QUINOA:

2 cups (400 g) uncooked quinoa

FOR THE FRESH VEGGIES:

1 medium (370 g) English cucumber, chopped
1 medium (135 g) bunch green onions, chopped
2 cups (255 g) grape tomatoes (1 dry pint)

FOR THE POWER BOWL ASSEMBLY (PER BOWL):

1 cup Chopped lettuce/greens (Romaine, Iceberg, kale, etc)
1 TBSP Salad dressing
1/2 small ripe avocado, diced
1/2 cup firm tofu, diced
1 TBSP pumpkin seeds
1 TBSP hummus (made with olive oil, not canola oil)

INSTRUCTIONS

Position two oven racks near the middle of the oven. Preheat the oven to 400°F (200°C) and line two extra-large (15- x 21-inches) rimmed baking sheets with parchment paper. It’s important to use extra-large baking sheets so there’s enough room for all those healthy veggies.

Divide the chopped, “to-be-roasted” veggies onto the baking sheets. Drizzle 1 1/2 tablespoons of oil over top each sheet and toss the veggies until they’re fully coated in the oil. Sprinkle generously with salt and pepper.

Roast the veggies for 30 to 40 minutes (I find 35 minutes is perfect in my oven for lightly charred veggies) until fork tender and golden. There’s no need to rotate/move the pans or flip the veggies halfway through baking unless you’re particular about even cooking.

While the veggies are roasting, add the quinoa to a large pot along with 3 1/2 cups (875 mL) water. Stir. Bring to a simmer over medium-high heat, then immediately reduce the heat to low-medium, cover with a tight-fitting lid, and cook for 12 to 14 minutes, until the water is absorbed and the quinoa is fluffy. Remove the lid and fluff the cooked quinoa with a fork.

While the quinoa cooks, chop the cucumber and green onions. Rinse the tomatoes (hold off on slicing them until just before serving).

Remove the roasted veggies from the oven. Once mostly cool, transfer all of the veggies and quinoa into containers, seal with airtight lids, and place into the fridge for up to 4 days.

To make the power bowls: Add a couple generous handfuls of chopped lettuce/greens to the bottom of a large shallow bowl. Drizzle with a bit of dressing and toss the lettuce/greens until coated. Top with spoonful's of your prepped food (quinoa, roasted and fresh veggies)—I always warm up the quinoa and roasted veggies first! Now, add diced avocado, more salad dressing, cooked beans or lentils, nuts and seeds, and hummus or pesto. Keep the power bowl flavours interesting by changing up the toppings each day!

Add-on option: 3 oz of wild salmon or other omega-rich fish (per serving).

Recipe Inspiration Source: Oh She Glows

Other Tips:

Hydrate: throughout the day, sip lots of non-caffeinated teas and water with lemon (at least 10 to 12 glasses total).

Hard Nos: refined sugar, alcohol, processed foods, fried foods, dairy, meat, shellfish.

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