Nutrition
·
6 min read
The gut-friendly plate: a dietitian’s weekday template
No fad lists, no banned foods. A simple plate template our dietitians use to calm digestion and steady energy through the week.
Daniel Reyes
Registered Dietitian
Most people who come to us with bloating or irregular digestion have already tried cutting things out. Often the more helpful move is the opposite: adding variety, slowly, in a way your gut can keep up with.
The template
Picture your plate in four parts. Half is vegetables or fruit — cooked if raw food troubles you. A quarter is protein. A quarter is a whole grain or starchy vegetable. Then add a thumb of healthy fat and something fermented a few times a week.
Aim for 30 different plants a week; herbs and spices count.
Increase fibre by one portion every few days, not all at once.
Drink with meals — fibre needs water to do its job.
Go slowly
A sudden jump in fibre is a common cause of the very bloating people are trying to fix. Give each change a week before judging it, and keep a short note of what you ate and how you felt.
Your gut adapts to what you feed it. Consistency matters more than any single superfood.
When to get help
Unexplained weight loss, blood in your stool, or symptoms that wake you at night always deserve a GP visit first. For everything else, our dietitians can build a plan around your week.
Questions about this?
Book a 30-minute visit with a clinician who has time to talk it through.
Written by
Daniel Reyes
Daniel builds food plans around real weeks, real budgets and real cultures. He specialises in gut health and blood-sugar balance.
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