I'm A Nutritionist & This Is What I Eat In A Day For Vibrant Gut Health

As a dietitian, I'm constantly advising people on how to achieve balanced gut health. With research demonstrating that our gut microbiome has an impact on our heart health1, mental health2, and more, I think eating for the gut is essential. Here's a peek into how I do so daily.

Before we get into the specifics, here are some general nutrition tips I try to follow in order to achieve optimal gut health:

While it is important to maintain consistency in nutrition, it is equally important to enjoy your food so that eating healthily doesn't start to feel like a chore. I hope my gut-healthy day offers some mealtime inspiration, but ultimately, your nutrition is personal to you.

I find that the combination of heart-healthy fats from the nuts and seeds plus the fiber from the figs or berries helps keep me full until lunch. When you start your day with adequate protein, it regulates your hunger cues effectively throughout the day.

For lunch, I usually make a simple two- or three-egg omelet. I'll chop up some vegetables such as spinach, tomatoes, onions, as well as herbs. I love adding sauteed chives, and sometimes I include turmeric, cumin, or black pepper for a boost of flavor and immune support. I pair the omelet with a simple side salad of crisp greens and red cabbage topped with a homemade balsamic vinaigrette. Eggs are one of the best forms of lean protein and also contain the vitamin biotin and the antioxidant lutein. The combination of protein and fiber will continue to keep me full and help me maintain adequate energy levels.

I love rice bowls! Rice is a starch but it is also gluten-free, so it is important to keep your portions under control. My go-to is a grilled chicken or ground turkey meat "fajita"-style bowl. My bowl includes roughly:

I usually pair this with a side salad of greens and red cabbage. Consuming a well-balanced dinner has a beneficial impact on efficient sleep patterns. Oftentimes your sleep quality is affected by your last meal or food intake, and therefore, it's wise to create a balanced meal like this one.

I aim to work a combination of protein, fiber, healthy fats, and whole grains into my meals to help me get through the day feeling great. My go-to meals for gut health include a yogurt bowl for a satisfying breakfast, an omelet for a light lunch, and a chicken grain bowl for dinner, and I take a probiotic daily to tend to my microbiome.