Although I am in general not a fan of detoxing, cleansing, and the like (not necessary! our bodies magically do this for us!) there are times now and then when many of us feel like we could use a bit of a reset. Take me, for example: I spent a weekend in Paris a couple of weeks ago, and since I’m not drinking wine these days, I hit the pastries pretty hard. No regrets whatsoever (I don’t believe in food regret), but I did come home with an awfully cranky stomach.
The solution? Well, knock off the pastry consumption for starters, but then a back-on-track meal plan to follow for a day or three to help reset the system.
Sometimes when you’re on vacation, working lots of late nights and eating takeout, or your diet gets out of whack for another reason, the change in your eating habits can throw your gut out of balance. The bacteria that live in our digestive tract like variety as much as we do, and when you throw an excessive amount of pastries (or what have you) at them, they aren’t happy.
So it’s time for a reset. But again, it’s not about detoxing or purging the system. What a plan like this focuses on is nutrient-dense, easy-to-digest, real food that will tame your tummy and help you feel like your self again. This meal plan is mostly low FODMAP, though if you know you have specific FODMAP sensitivities, you can tweak the recipes accordingly.
Most of the recipes in this plan make two portions, so you can follow it for one day with a partner, for two days on your own, or, you can double the recipes and follow the plan for four days. It’s totally up to you.
Breakfast: Berry Granola Overnight Chia and Oats
Why I chose this: Soaking oats overnight not only means breakfast is ready to go as soon as you wake up, but it makes the oats easier to digest. The overnight soak also unlocks the potential in both the oats and the chia seeds, making many nutrients more bioavailable. I like to add a little bit of plain yoghurt to my overnight oats as part of the preparation, as it helps boost the friendly bacteria in our gut, however, if you don’t eat dairy, you can skip this.
Lunch: A Kimchi Lunch Wrap
Why I chose this: Including fermented vegetables such as kimchi in your diet is a great way to give back to your gut. This wrap also includes eggs for protein, avocado for healthy fats, and pumpkin seeds which are a rich source of iron. If you don’t have time to make your own kimchi, you can totally use store bought – just look for one in the refrigerated section of your grocery store that hasn’t been pasteurized so you know the bacteria hasn’t been destroyed.
Snack: Bloat-Busting Pineapple Smoothie
Why I chose this: A smoothie can make a really great afternoon snack! This one features anti-inflammatory turmeric, soothing cucumber, and pineapple to help with digestion. If you want to add some protein, a couple of tablespoons of hemp seeds will do the trick.
Dinner: Creamy Herbed Potenta Bowls
Why I chose this: After a day of fairly light eating, it can be nice to finish the day with a warm and satisfying meal. These polenta bowls are gluten-free and polenta is easy to digest, plus you can load them up with alllllll the vegetables. A bit of hard cheese adds a boost of flavor and protein, but generally won’t get your tummy into trouble.
Reset Meal Plan Tips:
- A batch of overnight oats will last for a few days in the fridge, so make a double batch and enjoy this easy-eating plan for several days.
- If you don’t like to eat a lot in the morning, feel free to flip the day around so you start with the smoothie for breakfast and have the overnight oats for a snack later on.
- The kimchi wrap is also great in bowl form if you don’t want to fuss with making wraps.
- If you get to the end of the meals and you’re still hungry – eat! Listen to your body. We’ve got a list of low FODMAP foods that can be added to this healthy gut reset meal plan and FODY has prepared low FODMAP snacks for when you’re on-the-go.
Get the 24-Hour Healthy Gut Reset Meal Plan + Shopping List
Click on the links above to print all the recipes you need, then click here to print out the shopping list.
You seem to have such a nice list out there. I’m training with SportMe half marathon app and also on a strict diet and things are great for now. Part of the switch to a healthier lifestyle is due to your articles.
Thanks so much, that is so useful. I have lupus and at the moment, my gut health could really use a boost.
And some us eat Gluten free oats with no issues. Use personal judgment.
Awesome meal plan! Especially into the the polenta for dinner – such a cozy + healthful dish.
Great ideas here! I would suggest that individuals leave out oats. Even gluten-free oats have been shown to have glyphosate and even if organic, can be troubling to some individuals where there is a possibility of autoimmune illness.