If you’ve been struggling with bloating, indigestion, or irregularity, your gut might be telling you something — and it could all start with what (and how) you eat. Meal planning isn't just about saving time — it’s a powerful tool to reset and restore your digestive health.

Here are 5 proven strategies that can instantly improve how your gut feels and functions:

1. Start Your Day with Gut-Soothing Foods

Your first meal sets the tone for your digestive system. Begin with warm, gentle foods that are easy on the stomach.

✅ Great options:

• Oatmeal with chia seeds and banana

• Warm NutriBrownRice® (Original No Sugar Added) — packed with prebiotics and gentle on the gut

• Scrambled eggs with steamed spinach

👉 Why it works: Warm, fibrous foods are easier to digest in the morning and help activate your metabolism gently.

2. Plan for Diversity — But Keep It Simple

Your gut thrives on variety, but too many complicated ingredients at once can be overwhelming. Create meals that are diverse yet balanced.

🛒 Build meals around:

• Cooked vegetables (carrots, sweet potatoes, zucchini)

• Lean proteins (chicken, tofu, tempeh)

• Whole grains (brown rice, quinoa)

• Fermented sides (kimchi, yogurt)

💡 Tip: Rotate your ingredients weekly to keep your gut bacteria healthy and happy.

3. Batch Cook Gut-Friendly Staples

When you’re in a rush or tired, you’re more likely to grab processed or trigger-heavy foods. Solve that with a little prep.

👩‍🍳 Try this:

• Cook a pot of quinoa or brown rice ahead of time

• Roast two trays of assorted veggies

• Portion out proteins and freeze them

• Prep a few NutriBrownRice® sachets so they’re ready when you are

⏱️ This makes it easy to throw together nourishing meals without the stress.

4. Snack with Purpose, Not Just for Cravings

Snacking isn’t the enemy — but mindless snacking can disrupt digestion. Choose snacks that support your gut, not sabotage it.

🍴 Gut-loving snack ideas:

• A cup of NutriBrownRice® in the afternoon

• A banana with almond butter

• A handful of walnuts or soaked almonds

• Plain yogurt with berries

🌟 Avoid processed bars, chips, or anything with hidden sugars or preservatives.

5. Listen to Your Gut and Adjust

Your body is always sending signals — don’t ignore them! If something makes you bloated or sluggish, it’s worth swapping out.

📝 Start a gut-friendly food journal:

• Track meals and how they make you feel

• Spot patterns or recurring issues

• Adjust your meal plan accordingly

👂 Personalized eating = smarter digestion.

💚 Final Thoughts: Your Gut Will Thank You

Small, consistent changes in your meal planning can lead to big improvements in how you feel. By choosing nourishing, gentle foods and planning ahead, you’re giving your gut the care it truly needs.

👉 Try adding NutriBrownRice® into your routine — it's an easy, tasty way to boost gut health with every cup.