PDF7 daysGut Health & Constipation Prevention Meal Plan
The gut works well when it gets enough fiber, fluid and the right foods. That's exactly what this menu is built on.
The gut works well when it gets enough fibre, fluids and the right foods. That is what this plan is built on.
We designed meals that deliver 25–35 g of fibre every day — the daily amount modern medicine recommends for healthy digestion.
Suitable for people with chronic or occasional constipation, irritable bowel syndrome with constipation (in the absence of individual contraindications), a sedentary lifestyle that slows gut motility, anyone who wants to improve digestion and support the microbiome, and everyone who wants to raise fibre intake to current recommendations without calculating a diet on their own.
- Supports natural gut motility and regular bowel movements
- Feeds beneficial bacteria and supports a healthy microbiome
- Reduces heaviness and abdominal discomfort
- Helps improve bile flow
- Keeps you full for longer without blood sugar spikes
- Promotes the synthesis of short-chain fatty acids that support the gut lining
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What the plan looks like inside
2 pages from the PDF: flip through the thumbnails to see how a day is built — meals, portions and recommendations.
