Digestive discomfort like constipation can affect your energy, mood, and overall well-being. Fortunately, small changes in your diet—especially adding more fiber, fluids, and gut-friendly foods—can make a big difference. This simple 7-day meal plan, crafted by a registered dietitian, is designed to gently support your digestion and help you stay regular.
Whether you experience occasional constipation or are looking for a reset, these meals focus on hydration, fiber, and natural laxative-like ingredients to get things moving.
Why This Meal Plan Works
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Rich in Fiber: Each day includes both soluble and insoluble fiber to support stool bulk and movement.
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Hydration Support: High-water-content foods and fluid reminders are built in.
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Natural Digestive Boosters: Includes foods like chia seeds, prunes, leafy greens, and oats—known for their positive effects on gut health.
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Balanced Meals: Each meal is nutrient-rich and easy to prepare, helping you feel energized and satisfied.
7-Day Gut-Friendly Meal Plan
Day 1
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Breakfast: Oatmeal with ground flaxseed, chia seeds, and raspberries
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Lunch: Lentil and vegetable soup with a slice of whole grain bread
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Dinner: Grilled salmon with steamed broccoli and brown rice
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Snack: A handful of prunes and a glass of water
Day 2
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Breakfast: Smoothie with spinach, banana, Greek yogurt, chia seeds, and oat milk
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Lunch: Quinoa salad with chickpeas, cucumber, tomatoes, and olive oil
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Dinner: Stir-fried tofu with bok choy, carrots, and brown rice
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Snack: An apple with almond butter
Day 3
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Breakfast: Whole grain toast with avocado and a poached egg
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Lunch: Sweet potato and black bean bowl with kale and tahini dressing
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Dinner: Grilled chicken with roasted Brussels sprouts and quinoa
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Snack: A pear and a cup of peppermint tea
Day 4
Breakfast: Chia pudding made with almond milk and topped with kiwi and blueberries
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Lunch: Hummus and veggie wrap with whole grain tortilla
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Dinner: Baked cod with sautéed spinach and mashed sweet potatoes
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Snack: Baby carrots and a handful of sunflower seeds
Day 5
Breakfast: Greek yogurt with bran flakes, ground flaxseed, and sliced strawberries
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Lunch: Brown rice and lentil bowl with mixed greens and lemon vinaigrette
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Dinner: Veggie chili with kidney beans, bell peppers, and corn
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Snack: A few dried apricots and a glass of warm lemon water
Day 6
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Breakfast: High-fiber cereal with unsweetened almond milk and banana slices
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Lunch: Tabbouleh salad with bulgur, parsley, tomatoes, and lemon
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Dinner: Grilled portobello mushrooms with wild rice and sautéed kale
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Snack: Cucumber slices and hummus
Day 7
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Breakfast: Overnight oats with chia, flax, almond milk, and raspberries
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Lunch: Roasted vegetable wrap with hummus in a whole grain tortilla
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Dinner: Baked sweet potato stuffed with black beans and spinach
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Snack: A kiwi and a glass of water
Hydration Reminder
Drink at least 8 cups (2 liters) of water each day. Water helps fiber do its job by softening stool and promoting movement through the digestive tract. Warm liquids like herbal tea or warm lemon water in the morning can also stimulate digestion.
