Gut Balance: What to Eat, What to Skip
Practical, non-faddy guidance you can trust.
The gut doesn’t need extreme cleanses. It thrives on fiber variety, fermented foods, and steady meals. Here’s the simplest way to build balance without overthinking it.
What to Eat More Of
- Veg variety (esp. crucifers + leafy greens)
- Legumes (lentils, chickpeas, beans)
- Ferments (kefir, yogurt, kimchi/sauerkraut)
- Colorful fruit (berries, citrus)
- Herbs/aromatics (garlic, onion, ginger)
What to Ease Off
- Ultra-processed snacks & sweets
- Refined flours and sugary drinks
- Alcohol most nights
- Frequent high-heat fried foods
1-Day Gut Reset
| Breakfast | Overnight oats with chia/flax + berries |
|---|---|
| Lunch | Bean & veg bowl, avocado, herbs, olive oil |
| Dinner | Roasted crucifers + baked fish/tofu; lemon & EVOO |
| Snack | Kefir or yogurt; or carrots + hummus |
Practical Tips
- Introduce beans gradually (rinse canned well).
- Batch-cook a tray of mixed veg twice a week.
- Choose seeded/whole-grain bread when you do bread.
- Keep fruit visible and ready to eat.
Want a simple 7-day plan that supports gut & lymph?