This blog post has been co-written by Nutrition Revitalised
Let’s be honest, gut issues are no fun. Whether it's unexpected bloating, tummy pain, or that constant “ugh” feeling after meals, your gut might be trying to tell you something. The good news? Supporting your digestive health doesn’t have to mean bland food or boring routines. It starts with a little planning and the right ingredients.
Why Does Gut Health Matter?
There’s a lot of research around a healthy gut (i.e. balanced environment of gut bacteria and a gut that is functioning optimally) and the:
- Improved mood (gut-brain axis)
- Improved immunity
- Better absorption of nutrients
- Bloating, discomfort and constipation will be kept at bay
Here’s your Go-To Guide to Gut-Friendly Meal Planning (with recipes!)
Include a Source of Fibre in Each Meal
Fibre keeps things moving! Choose gentle fibres like:
- Carrots, spinach, zucchini
- Wholegrains like rolled oats and quinoa
- Firm bananas or small amounts of chia and flaxseeds
- Fodbods Buddies are a perfect post meal snack - allergy friendly, and made with prebiotic fibre to help digestion
Don’t go overboard though! Adding too much at once, especially when your gut is sensitive, can lead to bloating, gas and/or discomfort. Introduce fibre gradually, and always pair it with water.
Balance your Plate
A happy gut thrives on balance:
- Protein (like tofu, chicken, eggs, walnuts). Plant-based protein will always be preferred by your gut
- A choice of quality carbohydrates (preferably wholegrains) like rice, potatoes, quinoa and sourdough
- Healthy fats like extra virgin olive oil and avocado
- A source of prebiotic (fibre) to feed your gut bacteria. E.g. cooked vegetables for easier digestion or Fodbods Buddies if you're feeling snacky.
Add a Source of Probiotic
Plenty of options for this one these days!
You could consider yoghurts, kefir, red sauerkraut and any other low FODMAP fermented products that you prefer. Ideally 1 source a day will help to ensure there is a good variety and balance of bacteria in your gut.
Prep in Batches
Cook once, eat often! Roast a tray of veggies, cook your grains, and prep proteins for easy mix-and-match meals all week long.
Always have Snacks with you
Eating less doesn’t mean better.
Going long periods without eating may cause acid buildup in the stomach, leading to discomfort, bloating, or reflux, especially in sensitive individuals. It can also cause blood sugar dips, leaving you tired, moody, or unable to concentrate. A well-timed snack helps keep your energy levels steady, especially if it includes a mix of protein, fibre and healthy fats! Fodbods protein bars are specially formulated to keep you feeling full - without the bloating - so it’s a good idea to have one tucked away for emergencies.
Breakfast Recipe:
Chia pudding with blueberries and walnuts
Ingredients:
- 3 tbsp chia seeds
- 3/4 cup choice of milk
- 1 tsp maple syrup
- ¼ cup blueberries
- 1 tbsp chopped walnuts
- Handful of blitzed Fodbods Dark Choc Nibbles
Method: In a jar or bowl, mix chia seeds, milk and maple syrup. Stir well, cover, and refrigerate overnight. Top with blueberries, walnuts and choc nibbles before serving.
Lunch Recipe:
Grilled chicken and quinoa salad
Ingredients:
- 1 grilled chicken breast (seasoned with garlic and lemon juice - use Cobram’s garlic-infused oil if you’re sensitive to garlic)
- 1 cup cooked quinoa
- Baby spinach, cucumber, grated carrot
- Dressing: olive oil + lemon juice + mustard (bonus - add some herbs if you’d like!)
Method: Combine cooked quinoa, sliced grilled chicken, and veggies in a bowl. Drizzle with prepared dressing and toss gently to mix.
Dinner Recipe:
Stir-fry vegetables with rice/noodles
Ingredients:
- ½ cup firm tofu or lean beef strips
- Green capsicum, eggplant green beans
- Rice noodles or cooked white rice
- Tamari (gluten-free soy sauce), fresh ginger, sesame oil
Method: Sauté tofu or beef strips in sesame oil, then add chopped vegetables and stir-fry until tender. Add tamari and fresh ginger, cook for 2 more minutes, and serve over rice or noodles.
Tip: Cooked vegetables (until soft) are often better tolerated than raw vegetables.
Final thoughts: Your gut Will Thank You
Meal planning doesn’t have to be overwhelming. A few smart choices, some easy-prep recipes, and gut-friendly snacks can make all the difference. Start slow, listen to your body and ask for help when you need it.
Need support understanding your triggers or fibre threshold? Don’t resort to Google - chat to a Dietitian who can tailor a plan to your gut’s unique needs.
Explore the FodBods range and fuel your gut the gentle way!