Gut-Friendly Dinners to Make in 4 Steps or Less (Weekly Plan & Shopping List!)

The holiday season comes with delicious classic dishes, but being out of my routine, paired with big feasts, has left me feeling more tired and bloated than usual. This week, I’m making gut-friendly dinners to debloat and help me feel my best. Plus, they’re all made in four steps or less, so cooking dinner will be a breeze. 

Your Meal Plan

Having a healthy gut does more than just help with bloating—it can positively impact your overall health. Our digestive system is interconnected with many other organs and body functions. For starters, research has shown that a healthy gut can decrease our risk of anxiety and depression. Additionally, our gut helps strengthen our immune system to help prevent disease, supports healthy weight management and can benefit sleep quality.

There’s nothing more comforting in colder weather than a delicious soup to warm you up.  Wednesday’s Chicken & Cabbage Soup with Pesto does just that while delivering a dose of gut-friendly ingredients. Green cabbage, butter beans, leek and carrots are rich in fiber, which is known to feed our good gut bacteria to help it thrive. Plus, garlic contains antioxidants that help counteract inflammation and other compounds, such as fructans, that help enhance gut health. And the best part is that this soup is made in one pot, so your sink won’t be loaded with kitchenware that needs cleaning. 

Sunday: Coconut-Curry Chicken Cutlets with steamed broccoli 
Monday: Black Bean-Cauliflower "Rice" Bowl
Tuesday: Garlic-Anchovy Pasta with Broccolini
Wednesday: Chicken & Cabbage Soup with Pesto
Thursday: Beef Suya Tacos with a side of mixed greens tossed with Creamy Lemon-Pepper Dressing
Friday: Eggs in Tomato Sauce with Chickpeas & Spinach with a side of whole-wheat pita

Something to Sip On

While I like to enjoy a glass of wine or a cold beer occasionally, I’ve decided to skip the booze this week after the Thanksgiving celebrations. Still, I want something to sip on that’s tasty and refreshing. This Anti-Inflammatory Lemon-Blueberry Smoothie is the perfect option. Packed with health-supporting nutrients that help fight inflammation, this smoothie will satisfy my cravings while helping to nourish my body. 

Get the Recipe: Anti-Inflammatory Lemon-Blueberry Smoothie

What’s Inspiring Me This Week

Looking to support gut health even further? Getting more of the nutrient L-glutamine might be the key. L-glutamine is a type of amino acid (a building block of protein) that can help enhance our gut health by supporting the microbiome, taming inflammation and strengthening the gut mucosal layer. Glutamine can be found in foods like beef, poultry, cottage cheese, yogurt and cabbage. And you may benefit from L-glutamine supplementation if you constantly experience digestive issues like bloating and constipation—though be sure to consult your health care provider before starting any new supplement. Read on to learn more about this interesting nutrient.

Find Out More: Is Taking a L-Glutamine Supplement Good for Your Gut? A Registered Dietitian Weighs In