Image 1 of 1
Image 1 of 1
Image 1 of 1
Image 1 of 1
7-Day Gut Reset & Bloat-Reducing Meal Plan Goal: Calm inflammation, rebalance gut bacteria, reduce water retention and gas, and support digestion. Focus: whole foods, fiber from vegetables and low-FODMAP fruits, lean protein, fermented foods, hydration, and limited processed foods, dairy, caffeine, and high-FODMAP ingredients. Portions: adjust to your calorie needs; these are meal ideas and sample portions.
Notes before you begin
Drink water consistently (aim for 8–10 cups/day). Include warm water with lemon in the morning if it agrees with you.
Eat slowly and chew thoroughly to support digestion.
Avoid carbonated drinks and chewing gum (air swallowing increases bloat).
If you have specific allergies, intolerances, or a medical condition, modify or consult a clinician.
If constipation is an issue, increase water and insoluble fiber gradually and consider a probiotic with clinically studied strains.
Daily structure (example)
Breakfast: gentle, low-FODMAP, includes protein and easy-to-digest carbs
Mid-morning snack: light, fiber + protein
Lunch: vegetables, lean protein, healthy fat
Afternoon snack: fermented or probiotic source + small carb/protein
Dinner: light, well-cooked vegetables, lean protein, easy-on-the-stomach carbs
Optional: herbal tea after dinner (peppermint or ginger can soothe digestion)
7-Day Gut Reset & Bloat-Reducing Meal Plan Goal: Calm inflammation, rebalance gut bacteria, reduce water retention and gas, and support digestion. Focus: whole foods, fiber from vegetables and low-FODMAP fruits, lean protein, fermented foods, hydration, and limited processed foods, dairy, caffeine, and high-FODMAP ingredients. Portions: adjust to your calorie needs; these are meal ideas and sample portions.
Notes before you begin
Drink water consistently (aim for 8–10 cups/day). Include warm water with lemon in the morning if it agrees with you.
Eat slowly and chew thoroughly to support digestion.
Avoid carbonated drinks and chewing gum (air swallowing increases bloat).
If you have specific allergies, intolerances, or a medical condition, modify or consult a clinician.
If constipation is an issue, increase water and insoluble fiber gradually and consider a probiotic with clinically studied strains.
Daily structure (example)
Breakfast: gentle, low-FODMAP, includes protein and easy-to-digest carbs
Mid-morning snack: light, fiber + protein
Lunch: vegetables, lean protein, healthy fat
Afternoon snack: fermented or probiotic source + small carb/protein
Dinner: light, well-cooked vegetables, lean protein, easy-on-the-stomach carbs
Optional: herbal tea after dinner (peppermint or ginger can soothe digestion)