If you're dealing with gut inflammation, the good news is that diet can make a difference. This 7-day meal plan focuses on foods that calm inflammation, support gut health, and promote healing. Key strategies include:
- Eat anti-inflammatory foods: Berries, fatty fish, leafy greens, nuts, seeds, and fermented foods like yogurt and kefir.
- Avoid triggers: Ultra-processed foods, added sugars, trans fats, and red/processed meats.
- Incorporate prebiotics and probiotics: Prebiotics (fiber-rich foods) feed good bacteria, while probiotics (fermented foods) restore balance in your gut microbiome.
- Smart meal prep: Use cooking methods like steaming, baking, or stir-frying to preserve nutrients and reduce inflammation.
The plan includes balanced, nutrient-packed meals and snacks to reduce inflammation and repair your gut lining. Each day averages around 1,500 calories and emphasizes whole, unprocessed foods. Pairing this with a supplement like Begin Rebirth RE-1™ can further support gut health by introducing essential probiotics and prebiotics.
This guide outlines what to eat, what to avoid, and how to structure your meals for better digestion and overall health.
The 7-Day Anti-Inflammatory Diet To Heal The Brain, Boost Energy & Prevent Disease | Dr. Rupy Aujla
Anti-Inflammatory Eating Basics
Knowing which foods can calm inflammation and which ones might make it worse is a game-changer for improving gut health. Smart dietary choices can help repair your gut lining, encourage the growth of beneficial bacteria, and ease the inflammation that’s been causing trouble in your digestive system. Let’s dive into the foods that support gut repair and how they interact with your microbiome.
Best Foods for Gut Repair
Colorful Fruits Bring Big Benefits
Berries are packed with antioxidants that help reduce inflammation. Aim for 1.5–2 cups of a variety of fruits daily to get a healthy dose of these nutrients.
Apples, loaded with fiber, vitamin C, pectin, and polyphenols, are linked to anti-inflammatory effects and an increase in beneficial gut bacteria. Research involving nearly 35,000 women found that eating apples and pears was associated with a lower risk of heart disease-related deaths.
Stone fruits like cherries, peaches, apricots, and plums also offer unique perks. For instance, cherries may help reduce pain and soreness after exercise and lower the risk of gout attacks. Tart cherry juice, in particular, has been shown to decrease levels of C-reactive protein (CRP), a marker of inflammation.
Omega-3 Power from Fatty Fish
Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which combat inflammation. Studies show that eating salmon or taking EPA and DHA supplements can lower CRP levels. Inflammatory conditions may also improve slightly with fish consumption two or more times per week compared to eating fish rarely or not at all.
Nuts, Seeds, and Healthy Fats
Avocados and walnuts are excellent sources of omega-3 fatty acids and antioxidants, both of which help reduce inflammation. Nuts and seeds in general provide plant-based omega-3s and vitamin E, essential for gut and overall health.
Healing Spices and Seasonings
Turmeric, thanks to its active compound curcumin, is known for its anti-inflammatory and antioxidant properties. Pair it with black pepper to enhance your body’s ability to absorb and use it effectively.
Whole Grains and Vegetables
Whole grains like oats and buckwheat offer prebiotic fibers and anti-inflammatory polyphenols. Meanwhile, green leafy and cruciferous vegetables contribute to reduced risks of heart disease and cancer.
How Prebiotics and Probiotics Help Your Gut
Prebiotics and probiotics are the ultimate gut-health team. Prebiotics are fibers that feed the beneficial bacteria in your gut, while probiotics are live microorganisms that help maintain or restore balance in your gut microbiome.
Dr. Sunit Shah, an internal medicine physician at Scripps Clinic Carmel Valley, explains:
"Probiotics are live beneficial bacteria that support a healthy gut microbiome. They replenish and introduce beneficial bacteria that, in turn, can improve gut health, reduce inflammation and even support mental health."
Prebiotics not only nourish good bacteria but also strengthen your immune system and mucosal defenses. Probiotics, on the other hand, help restore the gut barrier, making it less permeable to harmful substances and infections.
Yaffi Lvova, a registered dietitian with Banner Health, highlights their broader benefits:
"Prebiotics support your immune system by feeding the gut microbiome. A healthy gut will produce serotonin more effectively, help your immune system function and more."
Probiotics work in various ways, from enhancing microbial diversity to reinforcing the gut's epithelial barrier. They also outcompete harmful microbes, keeping your gut in balance. Natural sources of probiotics include fermented foods like yogurt, kefir, sauerkraut, and kimchi. When shopping, check labels to ensure these products contain live microorganisms.
Foods That Cause Inflammation
While eating gut-friendly foods is key, it’s just as important to avoid those that trigger inflammation. Some foods can worsen chronic inflammation, undermining the progress you’ve made with healthier choices.
Ultra-Processed Foods: The Biggest Offender
Ultra-processed foods make up nearly 60% of the average American diet and are major contributors to inflammation. These include items like commercial baked goods, refined grain products, and foods with added sugars. Opt for whole grains instead, as they have anti-inflammatory properties and promote gut health, unlike their refined counterparts.
Red and Processed Meats
High consumption of red and processed meats is linked to gut issues. For example, eating an additional 100 grams daily increases the risk of inflammatory bowel disease by 38%.
Hidden Inflammatory Ingredients
Watch out for sugar-sweetened drinks, trans fats, and artificial sweeteners, all of which can disrupt your gut microbiome. Check labels for hidden sugars and trans fats, often listed as partially hydrogenated oils.
Practical Tips to Avoid Inflammatory Foods
Stick to whole, unprocessed foods and use herbs and spices for flavor instead of relying on additives. When cooking, choose methods like baking, steaming, or quick stir-frying over deep frying or grilling to minimize inflammation.
Dr. Edwin McDonald offers a crucial reminder:
"If you have an inflammatory lifestyle, eating one anti-inflammatory food is not going to overcome that."
This highlights the importance of making consistent, long-term dietary changes rather than seeking quick fixes. By understanding both the foods that heal and those that harm, you’ll be better equipped to create a gut-friendly meal plan in the next steps.
How to Structure and Prepare Your Meals
Planning your meals thoughtfully can help reduce inflammation and support gut health. A little preparation goes a long way in ensuring you're stocked with options that are both delicious and nourishing.
Daily Meal Layout
Start Your Day with an Anti-Inflammatory Breakfast
Kick off your morning with a meal that promotes gut health. Try steel-cut oats topped with walnuts, blueberries, and a sprinkle of turmeric. Or, go for Greek yogurt paired with apple slices and ground flaxseed for a creamy, fiber-filled option.
Midday Energy with Balanced Lunches
For lunch, focus on meals that combine greens and protein. A salad with leafy greens and omega-3–rich fish like salmon or sardines is a great choice. Alternatively, a hearty lentil soup loaded with vegetables can deliver both protein and fiber to keep you satisfied.
End the Day with Healing Dinners
Dinner is your chance to wind down with a meal that supports recovery. Opt for lean proteins like baked chicken paired with roasted sweet potatoes and steamed broccoli. Another great option is omega-3–rich fish, such as mackerel, served with a side of roasted vegetables.
Gut-Friendly Snacking
Keep your gut happy with snacks like almonds, apple slices with almond butter, or fermented foods such as sauerkraut. These options provide nutrients and probiotics to nourish your digestive system.
By organizing your meals this way, you can maintain a consistent routine that supports your health goals.
Meal Prep and Cooking Methods
How you prepare your food can make a big difference in preserving its anti-inflammatory benefits.
Choose Cooking Methods That Protect Nutrients
Certain cooking techniques are better for maintaining the nutritional value of your meals. For example, research shows that traditional Spanish cooking methods like boiling and sautéing are linked to lower levels of C-reactive protein, an inflammation marker.
"When you want to reduce inflammation, baking, steaming, or fast stir-frying are preferable to deep frying or grilling."
Steaming vegetables is a great way to keep their nutrients intact while making them easier to digest. Baking works well for proteins like fish or chicken, as well as root vegetables, without needing unhealthy fats. Stir-frying with a small amount of olive or avocado oil is another quick option that keeps vegetables crisp and nutrient-rich. Even microwaving can be a nutrient-friendly way to heat food, thanks to its water-activating process.
Avoid Cooking Techniques That Promote Inflammation
Skip deep frying and high-temperature grilling, especially for red meat, as these methods can increase inflammation. Instead, stick to gentler techniques that use less fat and lower heat to preserve the anti-inflammatory properties of your ingredients.
Batch Cooking for the Week Ahead
Set aside time on Sunday to prepare staples for the week. Cook a large batch of quinoa, brown rice, or steel-cut oats to use in various meals. Roast vegetables at 375°F until tender - they'll keep for 4–5 days in the fridge. Bake proteins like chicken breasts or salmon fillets in advance so you can easily add them to salads, grain bowls, or soups. Hard-boil a dozen eggs for a quick and versatile protein boost.
Store and Portion Smartly
Use glass containers for meal storage. They don’t absorb odors or stains and are safer for reheating compared to plastic. Pre-portion snacks like nuts, seeds, or cut veggies into small containers so you always have something healthy on hand.
Keep frozen vegetables in your freezer for quick meal additions. Frozen berries, spinach, and broccoli are perfect for smoothies, soups, or stir-fries and retain their nutrients well.
Streamline Your Prep Work
Wash and chop vegetables as soon as you get home from the store. Store hardy veggies with a damp paper towel to keep them crisp. For smoothies, pre-portion frozen fruits and veggies into freezer bags - just add liquid and blend when you're ready.
You can also make large batches of staples like bone broth by simmering it overnight in a slow cooker. Use it as a base for soups or stews throughout the week. Pre-mix spice blends like turmeric and black pepper to add quick, flavorful seasoning without inflammatory additives.
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Your 7-Day Meal Plan
This 7-day meal plan is designed to help reduce inflammation and support gut health, with each day averaging about 1,500 calories. Feel free to adjust portion sizes to match your personal needs.
Daily Meal Breakdown
Day 1 (1,514 calories)
- Breakfast: 10-Minute Spinach Omelet with a medium orange – 317 calories
- Morning Snack: Medium apple with 1 tablespoon almond butter – 193 calories
- Lunch: Mason Jar Power Salad with Chickpeas & Tuna – 430 calories
- Afternoon Snack: 1.25 cups sliced strawberries – 66 calories
- Dinner: Salmon & Avocado Salad – 508 calories
Day 2 (1,517 calories)
- Breakfast: Strawberry-Peach Chia Seed Smoothie – 247 calories
- Morning Snack: Pumpkin Spice Energy Balls – 245 calories
- Lunch: Ginger-Chicken Stew with Greens, served with sliced bell pepper and Garlic Hummus – 388 calories
- Afternoon Snack: 1 large pear with 1 cup low-fat plain kefir – 241 calories
- Dinner: Grilled Chicken & Vegetable Salad with Chickpeas & Feta – 398 calories
Day 3 (1,519 calories)
- Breakfast: Greek yogurt with 3 tablespoons sliced almonds and ½ cup blueberries – 308 calories
- Morning Snack: 1 large pear – 131 calories
- Lunch: Ginger-Chicken Stew with Greens, paired with sliced bell pepper and Garlic Hummus – 388 calories
- Afternoon Snack: Medium apple with 2 tablespoons almond butter – 291 calories
- Dinner: Shakshuka with Roasted Tomatoes and a slice of toasted whole-wheat bread – 401 calories
Day 4 (1,480 calories)
- Breakfast: Strawberry-Peach Chia Seed Smoothie – 247 calories
- Morning Snack: Pumpkin Spice Energy Balls – 245 calories
- Lunch: Ginger-Chicken Stew with Greens, served with sliced bell pepper and Garlic Hummus – 388 calories
- Afternoon Snack: ⅔ cup raspberries with 1 cup low-fat plain kefir – 152 calories
- Dinner: Turkey & Sweet Potato Chili with Guacamole Chopped Salad – 450 calories
Day 5 (1,505 calories)
- Breakfast: Greek yogurt with 3 tablespoons sliced almonds and ½ cup blueberries – 308 calories
- Morning Snack: 1 large pear – 131 calories
- Lunch: Ginger-Chicken Stew with Greens, served with sliced bell pepper and Garlic Hummus – 388 calories
- Afternoon Snack: 20 unsalted dry-roasted almonds – 154 calories
- Dinner: Perfect Pan-Seared Chicken Breasts with a Lemony Lentil Salad with Feta – 524 calories
Day 6 (1,523 calories)
- Breakfast: Strawberry-Peach Chia Seed Smoothie – 247 calories
- Morning Snack: Pumpkin Spice Energy Balls – 245 calories
- Lunch: Lemony Lentil Salad with Feta and a medium apple – 375 calories
- Afternoon Snack: 1 cup low-fat plain kefir with 25 unsalted dry-roasted almonds – 303 calories
- Dinner: Blackened Fish Tacos with Spicy Cabbage Slaw – 356 calories
Day 7 (1,498 calories)
- Breakfast: Greek yogurt with 3 tablespoons sliced almonds and ½ cup blueberries – 308 calories
- Morning Snack: 2 large hard-boiled eggs – 155 calories
- Lunch: Lemony Lentil Salad with Feta and a medium apple – 375 calories
- Afternoon Snack: 1 medium orange with ¾ cup low-fat plain kefir – 144 calories
- Dinner: Grilled Vegetable & Black Bean Farro Bowls – 517 calories
This plan combines nutrient-packed meals with snacks to support your health goals.
Nutrition Facts for Key Foods
Here’s a closer look at some of the key ingredients in this plan and how they contribute to gut health and reduced inflammation:
-
Salmon and Omega‑3 Rich Fish:
Salmon is loaded with omega‑3 fatty acids, particularly EPA and DHA, which are known to help lower inflammation in the gut. -
Greek Yogurt and Kefir:
These probiotic-rich foods promote a healthy gut microbiome. Greek yogurt also provides 15–20 grams of protein per serving, aiding in gut lining repair. -
Leafy Greens and Cruciferous Vegetables:
Spinach and other greens are high in folate, which supports cellular repair. Cruciferous vegetables also contain compounds that assist the body in natural detoxification. -
Berries and Antioxidant-Rich Fruits:
Blueberries, strawberries, and raspberries are packed with antioxidants and polyphenols, which act as prebiotics to nourish beneficial gut bacteria. -
Legumes and Fiber-Rich Foods:
Chickpeas, lentils, and black beans are excellent sources of fiber, promoting digestion and regular bowel movements. -
Nuts and Seeds:
Almonds and chia seeds provide healthy fats, fiber, and magnesium. Chia seeds, in particular, are rich in omega‑3s and fiber, further supporting gut health.
These foods work together to deliver a blend of probiotics, prebiotics, and essential nutrients, helping to heal and protect your gut while reducing inflammation.
Adding Begin Rebirth RE-1™ to Your Plan
To amplify the anti-inflammatory benefits of your meals, consider incorporating Begin Rebirth RE-1™ into your routine. This product is designed to help restore gut balance and support overall digestive health.
How Begin Rebirth RE-1™ Works with Anti-Inflammatory Foods
While Greek yogurt, kefir, and fiber-packed vegetables lay a solid foundation for gut health, research shows that 80% of urban residents lack essential Human Origin Strains (HOSt™) and face daily gut challenges. Begin Rebirth RE-1™ bridges this gap with its 3-in-1 formula, combining prebiotics, probiotics, and postbiotics to reinforce your gut microbiome.
Each sachet provides 500 billion CFU and 4.5g of fiber (from GOS and Inulin), creating a supportive environment for gut health. The inclusion of Human Origin Strains (HOSt™) - strains identical to those acquired at birth - helps restore your gut's natural balance. To enhance effectiveness, the Lyosublime™ system improves nutrient absorption.
When paired with nutrient-dense, anti-inflammatory foods, Begin Rebirth RE-1™ works to restore and maintain your gut's natural harmony.
Taking Begin Rebirth RE-1™ During Your 7-Day Reset
Adding Begin Rebirth RE-1™ to your daily routine is straightforward and complements your meal plan. For best results, dissolve one sachet in water and take it every morning on an empty stomach, before breakfast. This timing ensures the probiotics can establish themselves without interference from food.
Here’s how to use it:
- Dissolve one sachet in 8 oz of water every morning.
- Wait 15–20 minutes before eating breakfast.
- Continue with your regular meal plan, allowing anti-inflammatory foods to enhance gut health further.
Clinical feedback highlights impressive results, with 94% reporting reduced bloating and abdominal pain and 87% experiencing fewer allergies within just seven days.
"You are what you eat, therefore gut health is a critical component to managing and maintaining one's overall health and wellbeing! Through my introduction to RE-1, I adopted the 7-day reset and weekly maintenance cycle to maintain optimal digestive and immune health. I have found that it greatly assists me in that regard and is now an essential component in my health and wellbeing journey. If you are serious about your health, this product is worthy of your consideration." - David P., Verified Reviewer
This easy addition fits seamlessly into your daily schedule, ensuring consistent and comprehensive gut support throughout your reset.
Begin Rebirth RE-1™ is available as a 7-Day Reset package for $79. Each sachet is pre-portioned for convenience, requires no refrigeration, and is formulated to be vegan, gluten-free, dairy-free, soy-free, nut-free, shellfish-free, sesame-free, corn-free, sugar-free, and non-GMO. This makes it a versatile choice for nearly any dietary preference or restriction.
What to Do After Your 7-Day Plan
Wrapping up your 7-day anti-inflammatory meal plan is just the start of your journey toward better gut health. Studies suggest that making lasting changes to your diet and lifestyle can positively impact not just your gut, but your overall well-being as well. The key to maintaining these benefits lies in building habits that support a healthy and balanced gut microbiome.
After completing your reset, it’s important to give your gut the consistent care it needs. The beneficial bacteria you’ve cultivated during the plan thrive on daily reinforcement. Supporting them can lead to long-term perks like a stronger immune system, better heart and brain health, improved mood, restful sleep, and smoother digestion. Think of this as the groundwork for a healthier way of living.
Continue incorporating anti-inflammatory and fermented foods into your meals to nourish those good bacteria. Manage stress by practicing meditation, taking regular walks, or spending quality time with family and friends. Sleep is another pillar of gut health - aim for 7–8 hours of uninterrupted rest each night, as poor sleep can throw off your gut’s natural rhythms. Eat mindfully by slowing down during meals and chewing thoroughly to aid digestion. And don’t forget to stay hydrated - it’s a simple but crucial step for overall health.
If you’ve been using Begin Rebirth RE-1™, keep it as part of your routine. Supplements like these can provide ongoing support for your gut health, with flexible options such as 4-week or 3-month programs designed for long-term maintenance.
Pay close attention to your body as you move forward. Watch for any signs of food intolerances and adjust your diet accordingly. Keeping a food journal can help you track how different foods affect your energy levels, digestion, and overall well-being. Gradually expand your diet by adding more fiber-rich foods and experimenting with new vegetables, herbs, and spices, while cutting back on processed, sugary, and high-fat options.
FAQs
What are the signs that my gut health is improving during the 7-day anti-inflammatory meal plan?
During the 7-day anti-inflammatory meal plan, you might experience a range of benefits that signal your gut health is improving. These can include more regular and comfortable bowel movements, less bloating and gas, higher energy levels, and even sharper mental focus. Some people also report fewer food sensitivities and a generally smoother digestion process.
That said, results can differ from person to person. Factors like your current gut health and how closely you follow the plan play a big role. While you may notice some positive changes within the first week, achieving deeper, long-term improvements often requires sticking with healthy habits for several weeks or even months.
What are some common signs of inflammation, and which foods should I avoid to reduce it?
Common signs of inflammation can show up in different ways, such as ongoing pain, constant fatigue, difficulty sleeping, stiff joints, skin problems, and even elevated levels of C-reactive protein (CRP) in blood tests, which is a key indicator of inflammation in the body.
If you're looking to lower inflammation, it’s a good idea to steer clear of certain foods, including:
- Sugary treats and drinks
- Saturated and trans fats (think fried foods or margarine)
- Refined carbs (like white bread and pastries)
- Highly processed options (such as packaged snacks or pre-made meals)
Instead, focus on adding more anti-inflammatory foods to your plate. Fresh fruits, vegetables, and whole grains are not only great for managing inflammation but also play a big role in supporting your gut health and overall wellness.
Can I follow the 7-day anti-inflammatory meal plan long-term, or should I adjust it after the first week?
The 7-day anti-inflammatory meal plan offers a solid foundation for improving gut health and managing inflammation. That said, it’s generally not meant to be followed long-term without some tweaks. For a more balanced and sustainable approach, you’ll want to adjust the plan to align with your specific health goals, tastes, and nutritional needs.
Once you’ve completed the first week, think about adding a broader range of foods. This will help you meet all your dietary requirements while still promoting gut health and keeping inflammation in check.