Gut Health Basics: Easy Wins (Without Cutting Everything)
You don’t need a perfect diet for a happier gut. Aim for more plants, more fiber diversity, and a little fermented food most days.
A simple 7-day gut-friendly pattern
- Daily plants goal: hit 10+ different plants/week (fruit, veg, beans, nuts, seeds, herbs).
- Fiber upgrade: oats or chia at breakfast; add 1 tsp psyllium with water if needed.
- Ferment a little: a few forkfuls of sauerkraut or a glass of kefir with meals.
- Protein with each meal to steady energy and cravings.
- Ultra-processed foods: don’t panic—just swap one thing at a time for a simpler alternative.
Easy swaps
- Sugary cereal → oats + nuts + fruit
- Soda → sparkling water + lemon
- Creamy sauces → olive oil + herbs + lemon
- Crisps nightly → mixed nuts a few nights/week
DIY ferments (faster than you think)
- Kraut: shred cabbage, 2% salt by weight, pack in jar, weight it down, lid on with airlock. Taste from day 5.
- Kefir: add starter to milk or coconut milk, leave 24h, chill, drink.
Our picks
- Psyllium husk for a gentle fiber bump.
- Fermentation weights + lids to make kraut easy.
- Kefir starter for a daily probiotic drink.
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