Gut rebuild food guide
Eat the rainbow, gently: vegetables, fruits, legumes, seeds and simple helpers that nourish your whole digestive system, from your stomach to the very end, while your gut rebuilds. Use this guide alongside your personal targets from coaching.
Protein first, water between meals, fibre added slowly, medication unchanged.
These rules keep you comfortable, regular and nourished while fibre goes up. They matter even more if your stomach is sensitive, after surgery or while stepping down from an appetite-reducing medication.
Protein first, then vegetables, then carbs; fibre should never push protein off the plate. Use a small plate, take small bites, chew each one 20 to 30 times and spend 20 to 30 minutes on each meal. Stop at the first sign of fullness. Smaller, more frequent meals beat three big ones while you rebuild.
Aim for 2 to 3 L a day, sipped slowly all day. Don’t drink with meals, or for 30 minutes before and after them. Fibre without water causes constipation: every time you add fibre, add a glass of water. Avoid fizzy drinks and straws.
Increase slowly: add 3 to 5 g of fibre a week, and only if bloating and bowels are settled. Cooked before raw, soft before crunchy, peeled before skin-on. Early on, avoid stringy or tough fibres: celery strings, woody asparagus ends, citrus pith, corn, pineapple core, unsoaked dried fruit. Never eat chia or psyllium dry.
If you are reducing a GLP-1 medication such as Mounjaro, follow your doctor’s plan; never stop or change a dose on your own. Hunger and cravings usually return; regular, steady meals stop you swinging back. Keep any prescribed vitamins exactly as your medical team set them.
| Weeks | Daily fibre | What to add |
|---|---|---|
| 1 to 2 | about 15 g | Cooked vegetables, peeled soft fruit, oats, 1 to 2 soaked prunes, 5 g soaked chia |
| 3 to 4 | about 20 g | 3 prunes, 1 to 2 kiwis, 10 g chia or ground flax, 40 g cooked lentils |
| 5 to 6 | about 25 g | Berries, more colours, cooled potato or rice, small amounts of nuts |
| 7 and beyond | 30 to 35 g | The full sample day below; aim for 30 different plants a week |
Four stages of digestion and the fibres that work at each one, plus fermented foods and the 30-plant goal.
Fibre isn’t one thing. Different fibres do different jobs at each stage of your digestive system, which is why your plate needs many colours and types, not just more of one food.
Gel-forming (soluble) fibre absorbs water and forms a soft gel. It keeps you full longer on small portions and slows the release of sugar.
The same gels steady blood sugar and carry cholesterol and bile out. Gentle on a healing gut, and helpful as appetite returns.
Prebiotic fibres (inulin, pectin, resistant starch) and colourful plant compounds feed your good bacteria, which turn them into short-chain fatty acids such as butyrate that fuel and protect your gut lining.
Bulking fibre, water and natural sorbitol make stools softer and easier to pass: your constipation team.
Live foods bring in friendly bacteria. Start with 1 to 2 tablespoons a day and build up: kefir, Greek yogurt, sauerkraut, kimchi, unpasteurised pickled vegetables.
People who eat around 30 different plants a week tend to have a more varied gut microbiome. Every vegetable, fruit, nut, seed, grain, legume, herb and spice counts as one. Use the tracker at the bottom of this page.
Five colour groups, split into lower- and higher-calorie choices, with what each one does for you.
Each colour feeds your gut differently. Values are approximate per 100 g raw. Pick at least 3 colours a day, and aim for about 300 to 400 g of vegetables a day spread over your meals. Lower in calories (under 45 kcal per 100 g): fill your plate freely. Higher in calories: still excellent gut foods, but weigh the portion and count it in your targets. If something causes pain or a lot of gas, pause it for 2 weeks and try again in a smaller amount.
Lower in calories
Potassium, vitamin C. Very gentle; cook soft, skin on once tolerated.
Water, potassium. Peel and deseed early on; great for hydration.
Folate, magnesium, iron. Wilted is easiest to digest.
Vitamin C, sulforaphane. Steam the florets soft; skip tough stalks early.
Vitamin K, folate. Cook until tender; cut small.
Inulin (prebiotic), folate. Tips only at first; snap off woody ends.
Vitamin K, folate. Add raw salad once cooked veg sits well.
Potassium, anethole. Calming for gas and bloating; roast or braise.
Soluble mucilage fibre. Forms a soft gel; soothing and filling.
Potassium, water. Cook soft and pull the strings off early on.
Vitamins K and C, lutein. Wilt or massage with oil; remove the stems at first.
Nitrates, glucosinolates. Peppery; a handful on top of a warm plate.
Vitamin A, calcium. Steams in 3 minutes; one of the gentlest greens.
Magnesium, vitamin K. Leaves first, stems later.
Vitamin C. Roast and peel; milder than you think once cooked.
Vitamin C, fibre. Steam briefly; chew well.
Higher in calories
Inulin, cynarin. One of the best prebiotics; hearts are softest.
Glucosinolates, vitamin C. Halve and roast until soft; keep portions small, as they can cause gas.
Healthy fats, polyphenols. 5 to 8 olives; salty, so count them.
Soy protein, fibre. Shelled, 60 to 80 g; see the legumes part.
Lower in calories
Lycopene, vitamin C. Cooked tomato releases more lycopene; skin off early.
Lycopene, potassium. Roast until they burst; sweeter and softer.
Very high vitamin C, beta-carotene. Roast and peel for an easy start.
Vitamin C, sulphur compounds. Slice thin or roast; strong taste, small amounts.
Anthocyanins, inulin. Bitter leaves wake up digestion; grill to soften.
Quercetin, inulin. Start with small cooked amounts.
Betalains, magnesium. Pink stems cook soft in 5 minutes.
Fibre, vitamin K. Stew with a little sweetener; a natural softener.
Anthocyanins, vitamin K. Soft leaves, easy raw.
Capsaicin, vitamin C. A pinch only; skip while the stomach is sensitive.
Higher in calories
Concentrated lycopene and fibre. 2 to 3 pieces, soaked, chopped small.
Lycopene. One tablespoon turns a soup or stew into a red plant.
Vitamin C plus olive oil. Drain well; already soft and peeled.
Lower in calories
Beta-carotene, pectin. Cooked carrots are soft, sweet and gut-friendly.
Beta-carotene, potassium. Mashed or in soup; perfect early food.
Vitamin C, lutein. Roast and peel early on.
Vitamin C, zeaxanthin. Roast and peel, like the red one.
Potassium, vitamin C. Cook like green courgette; brighter on the plate.
Beta-carotene. Roast, then fork into strands; a light pasta swap.
Folate, nitrates. Milder than red beetroot; roast until soft.
Higher in calories
Vitamin A, potassium. Roast in cubes; very comforting.
Beta-carotene, resistant starch when cooled. 100 to 120 g as your carb portion.
Fibre, lutein. Later stage only: kernels are tough, chew well, small amounts.
Lower in calories
Folate, nitrates, betalains. Can colour urine and stools pink; harmless.
Anthocyanins, vitamin C. Cook soft or ferment; raw can cause gas.
Nasunin, soluble fibre. Roast until creamy; peel early on.
Anthocyanins, sulforaphane. Steam soft; tender stems are fine.
Anthocyanins plus beta-carotene. Roast; colours the whole tray.
Anthocyanins, vitamin C. Cooks like white cauliflower.
Higher in calories
Anthocyanins, resistant starch when cooked and cooled.
Anthocyanins, beta-carotene. A carb portion with extra colour.
Lower in calories
Vitamin C, choline. Mash or rice it; cooked is gentler than raw.
Beta-glucans, B vitamins. Feed good bacteria; cook well.
Inulin, quercetin. Strong prebiotic; small amounts, cooked.
Vitamin C, glucosinolates. Braise soft; the base of sauerkraut.
Vitamin C, potassium. Mash with a little butter; gentle.
Vitamin C, fibre. Peel thick, cook soft or grate raw later.
Potassium, vitamin K. Mash it or add to soup; a lower-carb alternative to potato.
Vitamin C, digestive enzymes. Simmer in broth; very mild.
Higher in calories
Inulin (prebiotic). Use the soft white part, cooked.
Inulin, allicin. 1 to 2 cloves, cooked; a top prebiotic in tiny amounts.
Inulin, quercetin. Sweeter than onion when slow-cooked.
Fibre, potassium. Roast soft; counts as a carb portion.
Resistant starch rises when cooled; reheating keeps most of it.
Very high inulin. Powerful prebiotic, powerful gas; 50 g, later stage.
Four colour groups, lower and higher in calories; 2 to 3 portions a day, always with protein.
Aim for 2 to 3 portions a day (a portion is about 100 to 150 g). Eat fruit with or after protein, not alone, to keep blood sugar and appetite steady. Lower in calories (under 50 kcal per 100 g) can be a full 150 g portion; higher in calories means a smaller portion, about 80 to 100 g.
Lower in calories
Vitamin C, polyphenols. Low sugar, easy to portion.
Water, lycopene. Hydrating; keep portions to about 150 g.
Vitamin C, naringin. Check with your doctor if you take medication.
Proanthocyanidins. Sharp; stew with apple, no added sugar needed.
Melatonin, anthocyanins. Frozen is easy; see the Sleep guide.
Higher in calories
Among the highest-fibre fruits, plus ellagic acid. Small seeds; add once fruit sits well.
Punicalagins feed good bacteria. Seeds are hard; later stage, chew well.
Anthocyanins, potassium. 80 to 100 g; stones out.
Resveratrol, polyphenols. Sweet; 80 g, with protein.
Vitamin C, fibre. Tart; stir into yogurt.
Very high vitamin C and fibre. Soft pink flesh, seeds out early on.
Prebiotic oligosaccharides, tiny soft seeds. Gentle and hydrating.
Lower in calories
Papain, a digestive enzyme. Soft and soothing; a great early fruit.
Vitamin C, hesperidin. Eat segments without the white pith early on.
Beta-carotene, water. Soft, sweet, very gentle.
Vitamin C, potassium. Ripe and peeled first; stewed is easiest.
Vitamin C, beta-carotene. Like a peach without the fuzz.
Beta-carotene, potassium. Fresh in season; dried, soak first.
Vitamin C, citric acid. Juice in warm water in the morning.
Higher in calories
Vitamin A, vitamin C. Ripe and soft; keep to 80 to 100 g.
Resistant starch, potassium. Less ripe means more prebiotic starch.
Bromelain, a digestive enzyme. Core out; ripe and soft, 100 g.
Beta-carotene, tannins. Very ripe and soft only.
Vitamin C, hesperidin. Easy to carry; two small ones make a portion.
Vitamin C, actinidin. Sweeter and lower in fibre than green kiwi.
Exceptionally high in fibre, mostly in the seeds. One or two over yogurt; chew the seeds.
Iron, potassium, fibre. 2 to 3, soaked overnight like prunes.
Lower in calories
Water, potassium. Pale green, soft and gentle.
Vitamin C, high fibre. Stew lightly; tart.
Vitamin C. Crisp and juicy; avoid if you have kidney problems.
Vitamin C. Juice over fish and salads.
Higher in calories
Vitamin C, actinidin. Two green kiwis a day have been shown to ease constipation.
Pectin (prebiotic). Stewed or baked apple is a top gut food.
Sorbitol and fibre. A natural softener; ripe and peeled first.
Polyphenols. Sweet; 80 g, with protein.
Healthy fats, potassium, fibre. Technically a fruit; 50 g is a fat portion.
Lower in calories
High fibre, low sugar, vitamin K. Add once seeds no longer bother you.
Sorbitol, polyphenols. Fresh plums help keep things moving.
Anthocyanins, vitamin C. Soft; fresh in summer, dried are sweet.
Higher in calories
Anthocyanins feed bacteria that protect the gut lining.
Fibre, calcium, potassium. Soft fresh figs are gentle; dried, soak first.
Very high vitamin C, anthocyanins. Tart; stir into kefir.
Resveratrol in the skins. 80 g, with protein.
Sorbitol, fibre. 3 soaked a day (see the toolkit); already included in the sample day.
Lentils, beans, peas and chickpeas: what your gut bacteria love most, and how to add them without the gas.
Lentils, beans, peas and chickpeas feed your gut bacteria better than almost anything else: their galacto-oligosaccharides and resistant starch are turned into butyrate, the fuel of your gut lining, and they help Bifidobacteria thrive. They also steady blood sugar and lower LDL cholesterol. Values are per 100 g cooked. They count as carbs with a protein bonus, not as your protein portion.
40 g cooked a day in week 3 or 4, then add 20 g a week up to 80 to 120 g a day. Red lentil soup first, whole beans last.
Dried: soak for 8 to 12 hours, discard the water and cook until a bean crushes easily between two fingers. Canned: rinse twice under running water. A piece of kombu or a pinch of cumin in the pot helps.
It is your bacteria adapting to a new food, and it usually settles within 1 to 2 weeks. Stay at the same amount until it does, rather than stopping. Pain, not gas, is the signal to pause.
Only red lentils, blended into soup, 40 g, or a tablespoon of hummus. Everything else waits until cooked vegetables sit comfortably.
Gentlest first
No skins; they cook down to a purée in 15 minutes. The first legume to add: 40 g cooked in soup.
Blended chickpeas are far easier than whole ones. 1 to 2 tablespoons on protein or veg.
Sweet, soft, surprisingly high in protein. Frozen is fine; mash early on.
Soy protein with almost no fibre, so very gentle. A protein base while legumes are new.
Young soybeans; 60 to 80 g as a snack, chewed well.
The gentlest whole bean. Steam the sprouts briefly.
Later stage, whole beans
Hold their shape; chew well. Resistant starch rises when cooled.
Galacto-oligosaccharides feed Bifidobacteria. Rinse canned well; skins off if sensitive.
Anthocyanins plus fibre. Soak overnight, cook until they crush easily.
Creamy and mild. Blend into soups or mash on toast.
Always cook them fully (raw kidney beans are toxic); canned is the safe option.
Long cook, very soft. Classic pea soup.
Smaller and quicker than most beans; good in stews.
Pasta made from pulses: more protein and fibre than wheat. Cook soft; 60 g dry.
Prunes, kiwi, chia, flax, psyllium and friends: one at a time, always with water.
Add one helper at a time, for 3 to 4 days, before adding the next. Always with water.
Evening: put 3 pitted prunes (about 30 g) in a cup with 100 ml warm water, cover and leave overnight. Morning: eat them slowly, chewing well, and drink the soaking water, then a glass of water. Start with 1 to 2 for the first few days if you feel bloated, then build up to 3. About 67 kcal, 18 g carbs and 2 g fibre, already counted in the sample day.
Peeled, ripe, as a snack or after breakfast. Shown in studies to soften stools as well as prunes do.
Beta-glucan gel fibre. Overnight oats are soft and easy on a small stomach.
Stir into at least 100 ml of milk, kefir or yogurt and leave 15 to 20 minutes. Never eat them dry; they swell.
About 10 to 12 almonds. Healthy fats and fibre. Chew to a paste, or use 10 g of nut butter early on.
Ground, not whole (whole seeds pass straight through). Keep in the fridge. Sprinkle on yogurt, oats or soup.
Magnesium and zinc. Ground or chewed very well.
Mix into a full glass of water (250 ml), drink straight away, then another glass. Keep 2 hours away from other medicines and vitamins.
Live bacteria plus protein; the best base for chia, flax and fruit.
Also helps: a 10-minute walk after meals, the same toilet time each morning after breakfast, a small footstool under your feet on the toilet, and never ignoring the urge to go.
A full 1,600 kcal day with macros, an early-weeks version and easy swaps.
An example of a full day at about 1,600 kcal once your fibre is built up. Your own calorie and macro targets come from coaching and may be higher. Eat protein first at each meal, drink between meals, and stop when you feel full; anything left over moves to the next snack.
| When | What | Amount | kcal | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|---|
| On waking | 3 soaked prunes and the soaking water | 28 g | 67 | 0.6 | 17.9 | 0.1 | 2.0 |
| Breakfast | Overnight oats: oats 40 g, Greek yogurt 2% 150 g, soaked chia 10 g, blueberries 75 g | 275 g | 354 | 22.5 | 48.1 | 8.9 | 9.2 |
| Snack | 2 green kiwis and whole-milk kefir | 150 g + 200 ml | 214 | 8.5 | 31.1 | 7.4 | 4.5 |
| Lunch | Chicken breast 90 g, cooked lentils 80 g, courgette, carrot and red pepper 150 g, olive oil 10 g | 330 g | 374 | 37.6 | 24.6 | 14.0 | 8.9 |
| Snack | Baked apple with cinnamon and almonds | 150 g + 15 g | 165 | 3.6 | 23.9 | 7.8 | 5.5 |
| Dinner | Salmon 100 g, boiled and cooled potato 120 g, steamed broccoli 100 g, ground flax 10 g, olive oil 5 g | 330 g | 442 | 27.4 | 34.6 | 21.9 | 8.2 |
| Daily total | 1,616 | 100 g | 180 g | 60 g | 38 g |
1 to 2 prunes instead of 3, chia 5 g. Swap lentils for an extra 30 g chicken and 40 g mashed pumpkin. Peeled, cooked or stewed fruit only. Skip the flax until week 3.
Chicken 90 g for turkey 90 g or white fish 130 g. Salmon 100 g for 2 eggs, 1 egg white and 10 g olive oil. Potato 120 g for cooked rice 80 g (cooled means more prebiotic starch). Blueberries 75 g for strawberries 130 g or raspberries 80 g.
Call your doctor if you have no bowel movement for more than 3 days with pain or swelling, are vomiting or cannot keep fluids down, or have severe stomach pain, blood in your stools or black stools. After bariatric surgery these need checking straight away.
Tick your colours, count your 30 plants, note bowel and bloating. Saves in this browser.
Tick every colour you eat each day and write down each new plant. It saves in this browser, so you can come back during the week and bring the totals to your check-in.
| Colours | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Green | |||||||
| Red and pink | |||||||
| Orange and yellow | |||||||
| Purple and blue | |||||||
| White and brown | |||||||
| 3 prunes | |||||||
| Legumes | |||||||
| Water 2 to 3 L | |||||||
| Fermented food |
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