Gut-healthy meal plan | Good Food

We now know the importance of a healthy gut microbiome for many aspects of our health, from supporting digestion to helping regulate immune function. The good news is that nurturing a healthy gut is largely within our control and often comes down to making intentional, consistent dietary choices.

Fibre is your best friend when it comes to gut health, and both the amount you eat and the variety of sources you include matter. Plenty of fibre helps keep digestion running smoothly, while a wide range of plant foods nourishes the different types of beneficial bacteria living in your gut. Fermented and probiotic foods, like yogurt, miso and kimchi, also play an important role in introducing more healthy bacteria, making them valuable additions to everyday meals.

This meal plan brings those principles together in seven easy recipes. Wholegrains, beans and pulses provide plenty of fibre, while vegetables, herbs and spices help build plant diversity. Fermented ingredients like miso and kimchi are woven in naturally, adding both bold flavour and beneficial microbes.

There’s plenty of variety to keep mealtimes interesting throughout the week. A squash traybake with chickpeas and kale delivers more than eight plant points, while an easy one-pan dinner pairs harissa chicken with fibre-rich bulgur wheat. An Asian-inspired noodle bowl swaps traditional rice noodles for buckwheat, while our miso-glazed salmon and kimchi fried rice combine fermented ingredients with a colourful mix of vegetables.

The plan also includes practical options to make busy evenings easier. The tomato and lentil soup is ideal for batch cooking, with leftovers easily frozen for quick midweek lunches, while recipes like the noodle bowls can easily be halved for two people.

Designed to be both balanced and accessible, these recipes show how small dietary changes can help support your gut microbiome while still delivering big flavours. Enjoy!

To keep things simple, use the in-app shopping list to add ingredients from each recipe, then check the My Good Food tab for one clear, organised list before you shop.