Gut-Friendly Meal Planning Ideas for People with Busy Lifestyles

Are you someone who struggles to eat healthily while maintaining a busy lifestyle? Do you often reach for fast food or other unhealthy options because you need more cooking time? If so, you're not alone. Many people with busy lifestyles struggle to focus on their health. They often suffer from digestive issues as a result. 

Fortunately, there are ways to eat healthily and support gut health even when you're short on time. In this article, we will discuss some gut-friendly meal planning ideas for people with busy lifestyles. 

Gut-Friendly Meal Planning Ideas for People with Busy Lifestyles

Gut-Friendly Meal

A gut-friendly meal promotes a healthy digestive system. It supports the growth of good bacteria in the gut. Here are several key factors to consider when choosing foods for a gut-friendly meal. 

  • Fiber

Foods high in fiber can help promote healthy digestion by keeping things moving smoothly through the digestive system. Fruits, vegetables, whole grains, nuts, and seeds are good sources of fiber.

  • Probiotics

Probiotics are good bacteria that live in the gut and maintain the health of the digestive system. Foods that contain probiotics include yogurt, kefir, kombucha, sauerkraut, and kimchi.

  • Prebiotics 

Prebiotics are a form of fiber that nourish the beneficial bacteria in the gut and promote their growth. Good sources of prebiotics include garlic, onions, leeks, asparagus, bananas, and apples.

  • Anti-inflammatory foods

Chronic inflammation in the gut can lead to a range of health problems. To help reduce inflammation, focus on incorporating foods that are high in anti-inflammatory compounds. An example of this is having omega-3 fatty acids in your meals. Fatty fish, flaxseed, chia seeds, and walnuts are excellent sources of omega-3s.

  • Avoid processed foods 

Processed foods are often high in sugar, unhealthy fats, and other additives that can be hard on the digestive system. Instead, focus on whole, nutrient-dense foods that will give your body the nutrients it needs to function at its best.

Quick and Easy Gut-friendly Breakfast Ideas

Starting your day with a gut-friendly breakfast is essential for those following a low FODMAP diet or managing irritable bowel syndrome (IBS). The Monash FODMAP app is an excellent resource for finding low-FODMAP foods and creating a diet plan. 

It was developed by researchers at Monash University in Melbourne, Australia. It involves temporarily restricting high-FODMAP foods from the diet and then gradually reintroducing them to determine which ones trigger symptoms in each individual.

Here are some quick and easy gut-friendly breakfast ideas that are low in FODMAP and full of flavor:

  • Smoothie Bowl 

A smoothie bowl is a great way to start the day, especially with low-FODMAP ingredients. Use almond milk or lactose-free milk as a base. After that, you can add some fruits such as strawberries, blueberries, or bananas. Finish it with granola and nuts.

  • Scrambled Eggs

Scrambled eggs are a quick and easy breakfast option that is low in FODMAP. Add low-FODMAP veggies like spinach, cherry tomatoes, or bell peppers for extra flavor and nutrition.

  • Overnight Oats 

Overnight oats are a great breakfast option for those short on time. Use lactose-free milk as a base and add some fruits, such as blueberries, strawberries, or bananas. Add some nuts or seeds on top for some crunch.

  • Peanut Butter Toast 

Whole grain toast with peanut butter is a simple yet satisfying breakfast option low in FODMAP. Use low FODMAP bread and top it with some natural peanut butter and sliced banana for a filling breakfast.

  • Yogurt Parfait 

Probiotics from yogurt are an excellent source for supporting intestinal health. Use lactose-free yogurt and add some fruits, like strawberries, blueberries, or kiwis. Top it with some granola or nuts for extra crunch.

Quick and Easy Gut-friendly Lunch Ideas

Here are some delicious and simple lunch ideas that are low in FODMAP:

  • Chicken Salad 

Chicken salad is a classic lunch option that can be opted for with low FODMAP. Use mayonnaise made with common FODMAP ingredients, such as olive or canola oil. Then, add some low-FODMAP veggies such as lettuce, cucumber, and carrots for extra crunch and nutrition.

  • Sushi Rolls

Sushi rolls are a quick and easy lunch option that can be made with low FODMAP. You can use veggies such as cucumber, carrot, and avocado. Then, use gluten-free soy sauce or tamari for dipping. Avoiding high FODMAP fillings such as onion, garlic, or mushrooms for gut health would be best.

  • Turkey Wrap

A turkey wrap is an excellent option for those who need a portable lunch. Use a low FODMAP wrap and fill it with turkey, lettuce, tomato, and a low FODMAP mayonnaise. For extra crunch, you can add low-FODMAP veggies such as bell peppers, cucumbers, or carrots.

  • Quinoa Salad

Quinoa salad is a healthy and filling lunch option that is also low in FODMAP. Cook some quinoa and add some veggies, such as cherry tomatoes, cucumbers, and bell peppers. You can add nuts, such as almonds or walnuts, for extra crunch and nutrition.

  • Tuna Salad

Tuna salad is a quick and easy lunch option with low FODMAP. Use mayonnaise and add veggies like lettuce, cucumber, and carrots. You can add nuts such as walnuts or pecans for extra crunch.

Quick and Easy Gut-friendly Dinner Ideas

Here are some delicious and simple dinner ideas that are low FODMAP:

  • Grilled Chicken with Roasted Veggies

Grilled chicken with roasted veggies is a simple and satisfying dinner option that is low in FODMAP. Use veggies such as zucchini, bell peppers, and carrots. Season it with low-FODMAP herbs and spices such as rosemary, thyme, or cumin.

  • Stir-Fry

Stir-fry is a quick and easy dinner option. Using low-FODMAP veggies such as bok choy, carrots, and bell peppers would be best. Use gluten-free soy sauce or tamari for flavor. Avoid high FODMAP ingredients such as garlic, onion, or mushrooms.

  • Baked Salmon

Baked salmon is a healthy and easy dinner option that is low in FODMAP. Season it with low-FODMAP herbs and spices. These are dill or parsley served with veggies such as roasted potatoes or green beans.

Spaghetti Squash with Meat Sauce

Spaghetti squash with meat sauce is a low-carb and low-FODMAP alternative to traditional pasta dishes. Use a low FODMAP meat sauce made with canned tomatoes and ground turkey, and serve over roasted spaghetti squash.

  • Tacos

Tacos are a quick and easy dinner option that can be made low FODMAP by using a low FODMAP tortilla and filling it with ingredients such as grilled chicken or shrimp, lettuce, tomato, and cheese. Use a low FODMAP salsa or pico de gallo for flavor.

NOTE: If you want to take care of your kid's gut, you should check Serenity Kids for a great range of food items.


Eating healthy and supporting gut health doesn't have to be a challenge, even for those with busy lifestyles. By incorporating low-FODMAP options and nutrient-dense foods into your meal planning, you can still enjoy various delicious and satisfying meals while supporting your digestive health. 

Following a gut-friendly diet can help reduce the symptoms of digestive issues like IBS. It can also promote overall gut health. Incorporating low-FODMAP veggies, fruits, and protein sources into quick and easy breakfast, lunch, and dinner ideas can help make the transition to a gut-friendly diet seamless and delicious. 

Changing your diet and lifestyle can improve your gut health and overall well-being. Remember to take it slow, listen to your body, and enjoy discovering new foods that work for you.