Gut-friendly

A balanced gut-friendly day includes both probiotic foods (like live-culture yogurt) and prebiotic fiber (from fruits, seeds, and vegetables) to support digestive balance and microbial diversity. Eating a variety of these foods helps nourish and maintain a healthy gut microbiome.

Breakfast

Yogurt and fruit bowl

1 cup plain Greek yogurt (look for “live and active cultures”)

½ cup berries (strawberries, blueberries, or raspberries)

1 small sliced banana

1 Tbsp chia seeds or flaxseeds

Optional: 1–2 tsp honey or cinnamon for sweetness

Drink

Ginger soda

1-inch fresh ginger, peeled and thinly sliced

1–2 tsp fresh lemon juice

Sparkling water (about 8–12 oz)

Optional: small drizzle of honey or maple syrup

Dinner

Mashed potatoes With mushrooms And brussels sprout

  • Mashed Potatoes:

    • 2–3 medium Yukon gold potatoes, peeled and cubed

    • 2–3 Tbsp olive oil or butter

    • Salt and pepper to taste

  • Sautéed Veggies:

    • 1 cup sliced mushrooms

    • 1 cup halved Brussels sprouts

    • 1–2 cloves minced garlic

    • 1 Tbsp olive oil

    • Salt, pepper, and rosemary (optional)