Sample Gut-Healing Meal Plans for Different Conditions

Tailored options for IBS, SIBO, Candida, Leaky Gut, and General Gut Repair

These 1-day meal plans are built using anti-inflammatory, easy-to-digest, microbiome-supportive foods. Each plan includes balanced meals with the right mix of protein, fat, fiber, and gut-soothing nutrients, and can be adjusted based on symptom severity or stage of healing.

1. General Gut Repair (Foundational Support)

Best for: Mild to moderate bloating, food sensitivities, fatigue, occasional digestive upset

Breakfast:

• Smoothie with collagen peptides, spinach, blueberries, chia seeds, and coconut milk
• Optional: Add flax oil or ¼ avocado for healthy fats

Lunch:

• Roasted chicken thigh with mashed sweet potato and steamed zucchini
• Bone broth with turmeric on the side
• Arugula with olive oil + lemon dressing

Snack:

• Rice cakes with avocado and sea salt
• Peppermint or chamomile tea

Dinner:

• Baked wild salmon with roasted carrots and sautéed spinach
• ½ cup quinoa or white rice
• Digestive bitters or lemon water before the meal

2. IBS-Friendly / Low FODMAP Plan