Lunchtime Menu for a Healthy Gut Recommended by Gastroenterology Specialists Focused on Fiber and Beneficial Microbes

Good health begins in the gut. Here is a lunchtime menu recommended by gastroenterology specialists that helps reduce bloating, promote smooth bowel movements, and strengthen immunity with probiotic microbes.

Because the “gut” is considered the body's second brain, choosing a good lunch is not just about feeling full but about nourishing the beneficial microbes in the intestines. Recently, digestive system specialists revealed a “lunch formula” that supports perfect digestive function, reduces bloating, and boosts immunity all in one plate.

Why is "lunch" important for gut health?

Many people often neglect lunch by eating fast foods high in carbs and fat, which disrupt the balance of the gut microbiome.

Dr. Kenneth Brown, MD, a gastroenterology specialist from Texas, USA, stated that an appropriate lunch should mainly include three components: fiber, high-quality protein, and probiotics.

Recommended menu: Grain and protein salad

Dr. Kenneth emphasized that the best lunch menu combines leafy greens and whole grains such as:

• Kale or spinach: excellent sources of fiber that aid digestion.
• Quinoa or brown rice: provide sustained energy and promote growth of gut microbes.
• Grilled chicken breast or tofu: easily digestible proteins that do not burden the digestive system.

Tips to increase probiotics in your meal

Gastroenterologists stress adding clean fermented foods to meals, such as kimchi, sauerkraut, or finishing with plain yogurt. These microbes help reduce intestinal inflammation and improve digestive efficiency.

Thai dishes beneficial to gut health

To suit Thailand's context, gut-friendly Thai lunch dishes should be easily digestible, low in fat, and high in fiber, such as:

• Soups and clear broths: tofu and minced pork soup, clear tom yum fish soup, glass noodle soup, dried fish spicy soup, stuffed bitter melon soup, mixed vegetable soup.
• Steamed or grilled: steamed fish with soy or lime, grilled skinless chicken, mackerel wraps, steamed herbal chicken breast.
• Stir-fried, larb, or spicy salads: mixed vegetable stir-fry including carrots and broccoli, chicken or fish larb (herb-focused), spicy northern chili dip with chicken breast, fried rice with mackerel or brown rice with grains.
• Egg dishes: steamed egg, egg in broth with Chinese cabbage, soft-boiled eggs.

Additional tips for Thai dishes

• Swap white rice for whole grains like brown rice or riceberry to increase fiber and support good microbes.
• Avoid dishes with coconut milk and fried foods at lunch because high fat makes the gut work harder and causes afternoon bloating.
• Add herbs like ginger, galangal, lemongrass, and holy basil in tom yum or stir-fries to aid digestion and reduce gas.
• Finish with fruits such as ripe papaya, pineapple, or banana to assist digestion.

Recommended drinks are plain water or herbal tea.

Additionally, drinking enough water throughout the day is crucial for fiber to work effectively. Doctors advise avoiding carbonated or sugary drinks and instead sipping plain water or unsweetened tea.

Taking care of gut health is simpler than you think. Just adjust your lunch to be varied, plant-focused, reduce processed foods, and add beneficial microbes to say goodbye to bloating and improve your health noticeably over time.

Source:Parade