healthy meal ideas to eat all week
Eat breakfast to boost your gut health with these RD-approved ideas.
The more research emerges, the more we discover how gut health and overall health are linked. The health of the gut microbiome is linked to many different facets of our health and well-being beyond simple digestion and is in turn influenced by several lifestyle factors, including the foods we eat. let’s eat. That’s right, just by including gut-healthy lunches in your weekly rotation — or adding gut-healthy ingredients to your regular favorites — you’ll be setting your whole system up for success. And here’s why.
The benefits of eating for gut health (at lunch and beyond)
The gut microbiome refers to the thriving community of over a trillion microorganisms living in your large intestine, made up mostly of bacteria, but also different types of yeasts and viruses. When the biome is healthy, its ratio of helpful bacteria to harmful bacteria is properly balanced and works in symbiosis. Sleep deprivation, chronic stress, certain medications, inflammation, exercise habits, and food choices are all examples of factors that can impact homeostasis in the gut.
Our microbiome helps facilitate healthy digestion and promote regularity and is vital in creating certain amino acids, vitamins, and minerals like calcium while helping to rid the body of any toxins that may be in our diet. A thriving gut microbiota supports the immune system by decreasing the risk of harmful microbes wreaking havoc and causing disease, and by regulating the function of many types of immune cells. You might also be surprised to learn that the gut and the brain are constantly “talking”: scientists have discovered the “gut-brain axis”, the amazing two-way communication pathway between nerve cells in the gut and our brain. Research even shows that an imbalanced gut can underlie mood disorders like depression and anxiety, and strongly influence stress regulation and overall cognitive function.
Gut-healthy food groups to focus on
If you want to start eating for better gut health, you need to know what types of foods (and drinks) support the biome and which types unfortunately damage the gut when consumed in excess. Here are some important food groups, nutrients, and guidelines to keep in mind.
Have more:
- Probiotics: Also known as healthy bacteria, probiotics help increase the population of helpful microorganisms in your biome. Some great sources of probiotics in foods and drinks include miso, sauerkraut, tempeh, kombucha, kimchi, kefir, certain types of pickles, buttermilk, and yogurt.
- Fibers and prebiotics: All kinds of fiber are extremely important for gut health and digestion. Prebiotics are a type of fiber that is especially vital for a thriving microbiome because it feeds your healthy bacteria. Great sources of prebiotics include berries, bananas, apples, flax, garlic, carrots, onions, whole grains, tomatoes, dark leafy greens, honey, legumes, asparagus, and oats.
- Anti-inflammatory foods: An important way to maintain your gut health is to reduce inflammation. Anti-inflammatory foods are generally those that contain vitamins, minerals, omega-3 fatty acids, and plant compounds. Some tasty examples include herbs and spices, nuts, berries, tea, legumes, olives, ginger, onions, garlic, apples, cherries, walnuts, chia seeds, salmon, anchovies, sardines, and soy. (For more, here’s everything you need to know about following an anti-inflammatory diet.)
Have less:
- Added sugar and artificial sweeteners
- processed foods
- fried food
- Red meat and charcuterie
- Refined grains
- Alcohol
Generally, these foods can be inflammatory agents and upset the balance in your gut, so it’s best to eat them in moderation.
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Easy lunches for gut health
With these dietary principles in mind, let’s talk about breakfast. There are so many delicious dishes you can make to build good habits and support your microbiome. Be inspired by this nutrient-dense, easy-to-customize lunch for a healthy gut.
Miso soup and vegetable dumplings
This salty, warming lunch idea will not only satisfy but keep your biome happy and healing. The fermented miso paste used to impart a rich umami flavor to miso soup is packed with healthy bacteria. And no matter where you get your dumplings (extra credit if you make them yourself!), they’re likely to include a mix of garlic, onion, ginger, carrot, and scallions for garnish. . This blend of aromatics and vegetables offers fiber, anti-inflammatory compounds, and prebiotics to help the probiotics in your miso soup thrive. Need another dose of protein? Top your bowl with a perfect, jammy egg.
Not sure which miso soup base to choose? Prepare the ginger-miso broth pictured above, then drop your dumplings directly into it or enjoy them on the side with your favorite dip. We also like this miso-chicken soup or this miso-mushroom ramen.
:Try: Miso-ginger broth with wilted greens
Grain and vegetable salad topped with sautéed tempeh
Grain salads are a perfect healthy lunch, and they’re easy to make in bulk for the week ahead. Start your salad with any whole grain you like: barley, quinoa, bulgur, millet or whole wheat couscous (or a combo) to provide vitamins, minerals, fiber and prebiotics. Then start adding vegetables. Broccoli, baby spinach, garlic, onions, kale, and asparagus are great options that will also provide prebiotics. Add a healthy dose of probiotics by adding golden tempeh (which is also a plant-based complete protein and another great source of fiber). Nuts, lentils, and roasted beans are also hearty additions to the cereal bowl.
Other Cereal Bowl Recipes From White Bean and Farro Salad, Summer Squash, and Farro Bowls, Spiced Mole Bean, and Quinoa Bowls.
:Try: Roasted Vegetable Quinoa Bowls
Mediterranean Inspired Whole Wheat Pasta Salad
Who doesn’t love pasta salad? Yet another hassle-free dish for weekend meal prep, pasta salad with a Mediterranean twist also brings some boosting nutrition to the party. Toss in all the favorites you love, like olives, sun-dried tomatoes, oregano, chickpeas, basil, red onion, a sprinkle of feta cheese, and a good amount of olive oil for a salad well. balance of prebiotics and plant compounds. Spring for whole wheat pasta to increase fiber and consistency.
More pasta salad bases to start with: Grilled Mediterranean Salad, Edamame Pasta Salad, Tuna, Penne and White Bean Salad, and Moroccan Couscous Salad.
:Try: Whole Wheat Penne with Marinated Feta and Arugula
Bibimbap With Kimchi And Fried Egg
This Korean rice dish is a craving-worthy taste bomb that’s packed with nutrients and gut-healthy ingredients. Opt for a brown rice base for more fiber and prebiotics. Toppings like mushrooms, spinach, carrots, and garlic provide anti-inflammatory benefits and even more prebiotics. Top with probiotic-rich kimchi and a fried egg. If you’re not a meat eater or want to go easy on red meat during the week (your instincts will thank you!), omit the flank steak in the bibimbap recipe below and substitute another vegetable, such as crispy mushrooms for meat, edamame for protein and bean sprouts for a light crunch.
:Try: the steakhouse bibimbap bowls
Stuffed cabbage rolls
If you’ve never eaten stuffed cabbage rolls, your life is about to change. They’re satisfying, easy to make ahead of, and can be filled with almost any ingredient you like. Try combining brown rice, sauerkraut, and your favorite sautéed vegetables. You can also brown your favorite protein, whether it’s ground turkey, pork, tofu, or tempeh. Wrap these ingredients in steamed cabbage rolls, cook them in your favorite potted tomato sauce, and boom– you have a delicious, convivial lunch full of tasty flavors. Here, the sauerkraut will provide the healthy bacteria, the vegetables and tomatoes will provide the prebiotics, the brown rice will provide the fiber, and the whole dish is packed with vitamins, minerals, and anti-inflammatory compounds.
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