Gut health meal plan, plants and ferments.
A week built on fiber, a wide range of plants and a little fermented food each day, at about 1,650 calories. The aim is a varied gut, not a perfect one. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard Nutrition Source advice.
The rules
Three habits for a varied gut
A fermented food a day
A spoon of sauerkraut, kimchi, kefir or live yogurt.
Count plants, not portions
Aim for 30 different plants across the week.
Fiber from many sources
Oats, beans, barley, fruit and vegetables, not one powder.
Sample week
Seven days of gut friendly meals
About 1,500 to 1,750 calories and 30 to 42 g of fiber a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastKefir and berry overnight oats½ cup rolled oats, ¾ cup kefir, 1 cup mixed berries, 1 tbsp ground flax
LunchKimchi and brown rice bowl1 cup cooked brown rice, ½ cup kimchi, 4 oz firm tofu, 2 cups spinach, 2 tsp sesame oil, 1 egg
SnackApple with walnuts1 apple, 1 oz walnuts
DinnerBaked salmon with barley and asparagus5 oz cooked salmon, 1 cup cooked barley, 1½ cups asparagus, 2 tsp olive oil
About 1,750 kcal82 g protein35 g fiber
Day 2Tuesday
- BreakfastYogurt with banana, oats and seeds1 cup plain 2% Greek yogurt, 1 banana, 2 tbsp oats, 1 tbsp pumpkin seeds, 1 tbsp almond butter
- LunchOpen-face sauerkraut and turkey1 slice sourdough, 3 oz roasted turkey breast, ½ cup sauerkraut, mustard, 1 apple
- SnackCarrot sticks with hummus1 cup carrot sticks, ⅓ cup hummus
- DinnerLentil dahl with spinach and brown rice1 cup cooked red lentils, ½ cup cooked brown rice, 2 cups spinach, 1 tbsp olive oil, 2 tbsp yogurt
About 1,530 kcal94 g protein40 g fiber
Day 3Wednesday
- BreakfastKefir smoothie with banana and spinach1 cup kefir, 2 cups spinach, 1 banana, 1 tbsp peanut butter, 1 slice whole-grain toast
- LunchTempeh and vegetable stir-fry4 oz tempeh, 2 cups broccoli and peppers, ¾ cup cooked brown rice, 2 tsp sesame oil
- SnackOrange and pistachios1 orange, 1 oz pistachios
- DinnerChicken with sauerkraut and potatoes4 oz cooked chicken breast, ½ cup sauerkraut, 1 cup boiled potatoes, 2 cups green beans, 1 tbsp olive oil
About 1,710 kcal102 g protein32 g fiber
Day 4Thursday
- BreakfastYogurt with kiwi, chia and granola1 cup plain nonfat Greek yogurt, 2 kiwi, 1 tbsp chia seeds, 2 tbsp granola
- LunchChickpea and farro salad with feta¾ cup chickpeas, ¾ cup cooked farro, cucumber, tomato, 1 oz feta, 2 tsp olive oil
- SnackPear with almonds1 pear, 1 oz almonds
- DinnerMiso-glazed cod with soba and bok choy5 oz cooked cod, 1½ cups cooked soba, 2 cups bok choy, 1 tbsp miso, 1 tbsp olive oil
About 1,690 kcal103 g protein38 g fiber
Day 5Friday
- BreakfastOvernight oats with kefir and blueberries½ cup rolled oats, 1 cup kefir, 1 cup blueberries, 1 tbsp chia seeds
- LunchKimchi fried rice with egg¾ cup cooked brown rice, ½ cup kimchi, 2 eggs, ½ cup peas, 2 tsp sesame oil
- SnackCottage cheese with strawberries¾ cup cottage cheese, 1 cup strawberries
- DinnerRoast chicken with sweet potato and kale4 oz cooked chicken breast, 1 medium sweet potato, 2 cups raw kale, 1½ tbsp olive oil
About 1,620 kcal105 g protein30 g fiber
Day 6Saturday
- BreakfastSourdough toast with avocado and sauerkraut1 slice sourdough, ½ avocado, ¼ cup sauerkraut, 2 eggs
- LunchWhite bean and tuna salad¾ cup white beans, 1 can tuna (drained), arugula, red onion, 1 tbsp olive oil
- SnackGreek yogurt with raspberries¾ cup plain Greek yogurt, 1 cup raspberries
- DinnerTofu and vegetable curry with brown rice4 oz tofu, ½ cup coconut curry sauce, 2 cups mixed vegetables, 1 cup cooked brown rice
About 1,620 kcal100 g protein33 g fiber
Day 7Sunday
- BreakfastBuckwheat pancakes with kefir and berries2 buckwheat pancakes (⅓ cup buckwheat flour, 1 egg), ¾ cup kefir, 1 cup berries, 1 tbsp maple syrup
- LunchBeet and lentil salad with goat cheese1 cup cooked lentils, 1 cup roasted beets, 2 cups arugula, 1 oz goat cheese, 1 tbsp olive oil
- SnackWalnuts with raisins1 oz walnuts, 2 tbsp raisins
- DinnerBaked trout with potatoes and green beans5 oz cooked trout, 1 cup boiled potatoes, 2 cups green beans, 1 tbsp olive oil, lemon
About 1,710 kcal92 g protein42 g fiber
Shopping list
What to buy
Most days
Fermented foodsKimchi, sauerkraut, kefir, live yogurt, miso, tempehgreek yogurt
Now and then
Rinse kimchi and sauerkraut if you are watching sodium.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What should I eat for a healthy gut?
Fiber from many plant sources, a wide variety of plants across the week, and fermented foods like yogurt, kefir, kimchi and sauerkraut. The Dietary Guidelines say vegetables, fruits, fermented foods and high-fiber foods support a diverse microbiome.
Do I need a probiotic supplement?
Food first. The Stanford trial used fermented foods, not capsules. If you want to try a supplement, ask your clinician or a dietitian whether one fits your situation. Look for "live and active cultures" on yogurt and kefir, since heating after fermenting can remove them.
How many calories is this meal plan?
About 1,500 to 1,750 calories a day, with 30 to 42 g of fiber and more than 30 different plants across the week. Scale portions up or down to match your needs.
How long does it take to change your gut bacteria?
In the Stanford trial, gut diversity rose steadily over 10 weeks at about 6 servings of fermented food a day. This plan has one or two a day, a smaller dose, so expect any change to be slow and give it at least a month.
Is kimchi too salty?
It can be. A half-cup serving carries a fair amount of sodium, so use it as a flavor base rather than a main vegetable, and rinse it if you are watching salt. The Dietary Guidelines say to stay under 2,300 mg of sodium a day.
Will more fiber make my gut worse at first?
It can for a week or two. The NIDDK suggests raising fiber gradually and drinking more fluids as you do. If you have a gut condition such as IBS, talk to a dietitian before making a big change.
How does Alma help with gut health?
Log a meal by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so the plant variety and fiber in your week are easy to see.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- USDA FoodData Central, for calorie and protein estimates
- Dietary Guidelines for Americans, 2025-2030
- Harvard T.H. Chan School of Public Health: The microbiome
- Wastyk HC, et al. Gut-microbiota-targeted diets modulate human immune status. Cell, 2021
- McDonald D, et al. American Gut: an open platform for citizen science microbiome research. mSystems, 2018
- National Institute of Diabetes and Digestive and Kidney Diseases: Eating, diet and nutrition for constipation
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.