In This ArticleView AllIn This ArticleFrequently Asked QuestionsFoods with Probiotics and PrebioticsHow to Meal-Prep Your Week of MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Frequently Asked Questions

Foods with Probiotics and Prebiotics

How to Meal-Prep Your Week of Meals

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

CloseKeeping your gut happy isn’t just about healthy digestion. Research, including a 2020 article in theWorld Journal of Diabetes, shows that gut health may play a big role in developing and managing diabetes. And the benefits of gut health don’t stop there. Ahealthy gut microbiomecan also promote heart health, reduce the risk of colon cancer and improve your mood and sleep.Even the smallest changes in your diet and lifestyle can shift the microorganisms, aka the little “bugs” of bacteria, viruses and fungi known as the gut microbiome, per a 2021 article inNutrients. A diet filled with probiotics and prebiotics is key to boosting the good bugs. While you can get probiotics and prebiotics in pill form, they’re also readily available in many healthy foods.Probiotics that are healthy bacteria for your gut can improve insulin sensitivity and reduce insulin resistance, per a 2021 article inGut Microbes. Good sources of probiotics include yogurt, sauerkraut and miso. Along with probiotics, you should also consider prebiotics—the food for healthy gut probiotic bacteria. Prebiotics contain a type of fiber called fermentable fiber that promotes the growth of helpful gut microbes while also reducing bad bacteria. Good fermentable fiber sources include artichokes, garlic, oats and soybeans.5 Ways to Improve Your Gut Health When You Have DiabetesHow We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.This seven-day meal plan features healthy probiotic foods, like sauerkraut and yogurt, that boost the number of good bacteria in the gut, andprebiotic foods, like whole grains and high-fiber fruits and vegetables, that feed those good-gut bacteria. And because this meal plan is specifically for people with diabetes, we skipped foods that are high in saturated fat and sodium and low in fiber, like highly processed,high-added-sugar foods, artificial sweeteners and red meat.This meal plan is set at 1,500 calories, which is a calorie level that promotes weight loss for most people. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Foods with Probiotics and PrebioticsHealthy probiotic foods boost the number of good bacteria in the gut, while prebiotic foods feed those good-gut bacteria. Here’s a list of foods that are naturally high in each.Probiotic-Rich FoodsProbiotics are foods that have beneficial bacteria from fermented foods. These include:YogurtKefirMisoSauerkrautKimchiTempehKombuchaPrebiotic-Rich FoodsAs mentioned above, foods that feed probiotics are called prebiotics, and these are generally indigestible carbohydrates and fibers such as gums, pectins, inulin and resistant starches. Foods with prebiotics in high amounts include:GarlicLeeks, especially the green partAsparagusArtichokesBananasSeaweedJerusalem artichokesDandelion greensSoybeansMushroomsOatsHow to Meal-Prep Your Week of MealsHere’s what to prep ahead to make it easy to eat healthy during the busy workweek. There are other “Meal-Prep Tips” throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week.MakeBaked Banana-Nut Oatmeal Cupson the evening of Day 2 to have for breakfast on Days 3 through 5.On Day 1, make extra brown rice for dinner to use for thePork & Kimchi Fried Riceon Day 2. One cup of dry brown rice will make 3 cups cooked.Day 1Ana CadenaBreakfast (292 calories, 4g fiber)1 servingBerry-Kefir Smoothie2 hard-boiled eggsA.M. Snack (250 calories, 10g fiber)1 1/4 cups edamame in podsLunch (304 calories, 12g fiber)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (268 calories, 11g fiber)1 cup blackberries1/4 cup unsalted dry-roasted almondsDinner (383 calories, 7g fiber)1 servingMiso-Maple Salmon1/2 cup cooked brown rice1 cup steamed broccoliDaily Totals:1,498 calories, 105 g protein, 149 g carbohydrates, 43 g fiber, 56 g fat, 1,114 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat bread with 1 tablespoon peanut butter to breakfast, add 1 medium apple at lunch, and increase to 2 servings salmon at dinner.Day 2Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina DaleyBreakfast (300 calories, 9g fiber)1 servingLemon-Blueberry Yogurt Toast1 scrambled egg1 cup blackberriesA.M. Snack (260 calories, 4g fiber)1 (15-ounce) plain kombucha1/4 cup unsalted dry-roasted almondsLunch (404 calories, 5g fiber)1 servingPork & Kimchi Fried RiceP.M. Snack (230 calories, 11g fiber)1/3 cup roasted unsalted chickpeas2 clementinesDinner (302 calories, 3g fiber)1 servingBaked Chicken with Onions & Leeks1 small baked sweet potatoMeal-Prep Tip:MakeBaked Banana-Nut Oatmeal Cupsfor breakfast on Days 3 through 5. Reserve some of the chicken from theBaked Chicken with Onions & Leeksat dinner tonight to use for theCreamy Pesto Chicken Salad with Greenstomorrow.Daily Totals:1,497 calories, 90 g protein, 155 g carbohydrates, 32 g fiber, 59 g fat, 1,510 mg sodiumTo make it 2,000 calories:Increase to 2 eggs at breakfast, increase to 1/2 cup almonds at A.M. snack, and increase to 2 servings of chicken at dinner.Day 3Breakfast (291 calories, 7g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurt1/2 cup raspberriesA.M. Snack (200 calories, 8g fiber)1 cup edamame in podsLunch (383 calories, 4g fiber)1 servingCreamy Pesto Chicken Salad with Greens1 medium peachP.M. Snack (154 calories, 6g fiber)1 cup sliced cucumbers1/3 cup hummusDinner (481 calories, 6g fiber)1 servingSalmon Rice BowlDaily Totals:1,509 calories, 87 g protein, 143 g carbohydrates, 31 g fiber, 68 g fat, 1,724 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to breakfast, increase to 1 3/4 cups edamame at A.M. snack, and increase to 1/2 cup hummus at P.M. snack.Day 4Breakfast (285 calories, 5g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurt1/2 cup sliced strawberriesA.M. Snack (278 calories, 5g fiber)1 (15-ounce) plain kombucha2 clementines3 tablespoons unsalted dry-roasted almondsLunch (325 calories, 12g fiber)1 servingVeggie & Hummus SandwichP.M. Snack (158 calories, 2g fiber)1 cup sliced red bell pepper2 tablespoonsHomemade Ranch DressingDinner (452 calories, 14g fiber)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals:1,498 calories, 56 g protein, 171 g carbohydrates, 38 g fiber, 73 g fat, 1,025 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted cashews to breakfast, increase to 1/4 cup almonds at A.M. snack, and increase to 2 cups bell pepper and add 1/4 cup chopped walnuts to P.M. snack.Day 5Breakfast (370 calories, 7g fiber)1 servingBaked Banana-Nut Oatmeal Cups1 cup low-fat plain kefir1 cup blueberriesA.M. Snack (195 calories, 2g fiber)1 1/2 cups sugar snap peas2 hard-boiled eggsLunch (332 calories, 8g fiber)1 servingBroccoli & Sun-Dried Tomato Pasta Salad1 medium appleP.M. Snack (142 calories, 6g fiber)1 cup sliced cucumber1 medium carrot2 servingsAvocado-Yogurt DipDinner (454 calories, 9g fiber)1 servingSweet Potato-Black Bean BurgersDaily Totals:1,492 calories, 53 g protein, 188 g carbohydrates, 32 g fiber, 65 g fat, 1,311 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/3 cup chopped walnuts to P.M. snack.Day 6Breakfast (382 calories, 11g fiber)1 servingArtichoke & Egg Tartine1 large peachA.M. Snack (108 calories, 1g fiber)2 plums1 hard-boiled eggLunch (345 calories, 13g fiber)1 servingNo-Cook Black Bean Salad1/2 cup watermelonP.M. Snack (262 calories, 1g fiber)1/3 cup unsalted dry-roasted cashewsDinner (406 calories, 8g fiber)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,503 calories, 75 g protein, 145 g carbohydrates, 34 g fiber, 76 g fat, 1,546 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup unsalted cashews to P.M. snack.Day 7Breakfast (303 calories, 9g fiber)1 servingAvocado-Egg Toast1/2 cup raspberriesA.M. Snack (201 calories, 4g fiber)1 medium banana1 tablespoon peanut butterLunch (535 calories, 10g fiber)1 servingChopped Chicken & Sweet Potato SaladP.M. Snack (30 calories, 1g fiber)1 plumDinner (434 calories, 8g fiber)1 servingBasil Pesto Pasta with Grilled VegetablesDaily Totals:1,503 calories, 66 g protein, 130 g carbohydrates, 32 g fiber, 87 g fat, 1,016 mg sodiumTo make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack and add 2 cups edamame in pods to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

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a wire rack with Baked Banana-Nut Oatmeal Cups

Keeping your gut happy isn’t just about healthy digestion. Research, including a 2020 article in theWorld Journal of Diabetes, shows that gut health may play a big role in developing and managing diabetes. And the benefits of gut health don’t stop there. Ahealthy gut microbiomecan also promote heart health, reduce the risk of colon cancer and improve your mood and sleep.Even the smallest changes in your diet and lifestyle can shift the microorganisms, aka the little “bugs” of bacteria, viruses and fungi known as the gut microbiome, per a 2021 article inNutrients. A diet filled with probiotics and prebiotics is key to boosting the good bugs. While you can get probiotics and prebiotics in pill form, they’re also readily available in many healthy foods.Probiotics that are healthy bacteria for your gut can improve insulin sensitivity and reduce insulin resistance, per a 2021 article inGut Microbes. Good sources of probiotics include yogurt, sauerkraut and miso. Along with probiotics, you should also consider prebiotics—the food for healthy gut probiotic bacteria. Prebiotics contain a type of fiber called fermentable fiber that promotes the growth of helpful gut microbes while also reducing bad bacteria. Good fermentable fiber sources include artichokes, garlic, oats and soybeans.5 Ways to Improve Your Gut Health When You Have DiabetesHow We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.This seven-day meal plan features healthy probiotic foods, like sauerkraut and yogurt, that boost the number of good bacteria in the gut, andprebiotic foods, like whole grains and high-fiber fruits and vegetables, that feed those good-gut bacteria. And because this meal plan is specifically for people with diabetes, we skipped foods that are high in saturated fat and sodium and low in fiber, like highly processed,high-added-sugar foods, artificial sweeteners and red meat.This meal plan is set at 1,500 calories, which is a calorie level that promotes weight loss for most people. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Foods with Probiotics and PrebioticsHealthy probiotic foods boost the number of good bacteria in the gut, while prebiotic foods feed those good-gut bacteria. Here’s a list of foods that are naturally high in each.Probiotic-Rich FoodsProbiotics are foods that have beneficial bacteria from fermented foods. These include:YogurtKefirMisoSauerkrautKimchiTempehKombuchaPrebiotic-Rich FoodsAs mentioned above, foods that feed probiotics are called prebiotics, and these are generally indigestible carbohydrates and fibers such as gums, pectins, inulin and resistant starches. Foods with prebiotics in high amounts include:GarlicLeeks, especially the green partAsparagusArtichokesBananasSeaweedJerusalem artichokesDandelion greensSoybeansMushroomsOatsHow to Meal-Prep Your Week of MealsHere’s what to prep ahead to make it easy to eat healthy during the busy workweek. There are other “Meal-Prep Tips” throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week.MakeBaked Banana-Nut Oatmeal Cupson the evening of Day 2 to have for breakfast on Days 3 through 5.On Day 1, make extra brown rice for dinner to use for thePork & Kimchi Fried Riceon Day 2. One cup of dry brown rice will make 3 cups cooked.Day 1Ana CadenaBreakfast (292 calories, 4g fiber)1 servingBerry-Kefir Smoothie2 hard-boiled eggsA.M. Snack (250 calories, 10g fiber)1 1/4 cups edamame in podsLunch (304 calories, 12g fiber)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (268 calories, 11g fiber)1 cup blackberries1/4 cup unsalted dry-roasted almondsDinner (383 calories, 7g fiber)1 servingMiso-Maple Salmon1/2 cup cooked brown rice1 cup steamed broccoliDaily Totals:1,498 calories, 105 g protein, 149 g carbohydrates, 43 g fiber, 56 g fat, 1,114 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat bread with 1 tablespoon peanut butter to breakfast, add 1 medium apple at lunch, and increase to 2 servings salmon at dinner.Day 2Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina DaleyBreakfast (300 calories, 9g fiber)1 servingLemon-Blueberry Yogurt Toast1 scrambled egg1 cup blackberriesA.M. Snack (260 calories, 4g fiber)1 (15-ounce) plain kombucha1/4 cup unsalted dry-roasted almondsLunch (404 calories, 5g fiber)1 servingPork & Kimchi Fried RiceP.M. Snack (230 calories, 11g fiber)1/3 cup roasted unsalted chickpeas2 clementinesDinner (302 calories, 3g fiber)1 servingBaked Chicken with Onions & Leeks1 small baked sweet potatoMeal-Prep Tip:MakeBaked Banana-Nut Oatmeal Cupsfor breakfast on Days 3 through 5. Reserve some of the chicken from theBaked Chicken with Onions & Leeksat dinner tonight to use for theCreamy Pesto Chicken Salad with Greenstomorrow.Daily Totals:1,497 calories, 90 g protein, 155 g carbohydrates, 32 g fiber, 59 g fat, 1,510 mg sodiumTo make it 2,000 calories:Increase to 2 eggs at breakfast, increase to 1/2 cup almonds at A.M. snack, and increase to 2 servings of chicken at dinner.Day 3Breakfast (291 calories, 7g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurt1/2 cup raspberriesA.M. Snack (200 calories, 8g fiber)1 cup edamame in podsLunch (383 calories, 4g fiber)1 servingCreamy Pesto Chicken Salad with Greens1 medium peachP.M. Snack (154 calories, 6g fiber)1 cup sliced cucumbers1/3 cup hummusDinner (481 calories, 6g fiber)1 servingSalmon Rice BowlDaily Totals:1,509 calories, 87 g protein, 143 g carbohydrates, 31 g fiber, 68 g fat, 1,724 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to breakfast, increase to 1 3/4 cups edamame at A.M. snack, and increase to 1/2 cup hummus at P.M. snack.Day 4Breakfast (285 calories, 5g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurt1/2 cup sliced strawberriesA.M. Snack (278 calories, 5g fiber)1 (15-ounce) plain kombucha2 clementines3 tablespoons unsalted dry-roasted almondsLunch (325 calories, 12g fiber)1 servingVeggie & Hummus SandwichP.M. Snack (158 calories, 2g fiber)1 cup sliced red bell pepper2 tablespoonsHomemade Ranch DressingDinner (452 calories, 14g fiber)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals:1,498 calories, 56 g protein, 171 g carbohydrates, 38 g fiber, 73 g fat, 1,025 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted cashews to breakfast, increase to 1/4 cup almonds at A.M. snack, and increase to 2 cups bell pepper and add 1/4 cup chopped walnuts to P.M. snack.Day 5Breakfast (370 calories, 7g fiber)1 servingBaked Banana-Nut Oatmeal Cups1 cup low-fat plain kefir1 cup blueberriesA.M. Snack (195 calories, 2g fiber)1 1/2 cups sugar snap peas2 hard-boiled eggsLunch (332 calories, 8g fiber)1 servingBroccoli & Sun-Dried Tomato Pasta Salad1 medium appleP.M. Snack (142 calories, 6g fiber)1 cup sliced cucumber1 medium carrot2 servingsAvocado-Yogurt DipDinner (454 calories, 9g fiber)1 servingSweet Potato-Black Bean BurgersDaily Totals:1,492 calories, 53 g protein, 188 g carbohydrates, 32 g fiber, 65 g fat, 1,311 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/3 cup chopped walnuts to P.M. snack.Day 6Breakfast (382 calories, 11g fiber)1 servingArtichoke & Egg Tartine1 large peachA.M. Snack (108 calories, 1g fiber)2 plums1 hard-boiled eggLunch (345 calories, 13g fiber)1 servingNo-Cook Black Bean Salad1/2 cup watermelonP.M. Snack (262 calories, 1g fiber)1/3 cup unsalted dry-roasted cashewsDinner (406 calories, 8g fiber)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,503 calories, 75 g protein, 145 g carbohydrates, 34 g fiber, 76 g fat, 1,546 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup unsalted cashews to P.M. snack.Day 7Breakfast (303 calories, 9g fiber)1 servingAvocado-Egg Toast1/2 cup raspberriesA.M. Snack (201 calories, 4g fiber)1 medium banana1 tablespoon peanut butterLunch (535 calories, 10g fiber)1 servingChopped Chicken & Sweet Potato SaladP.M. Snack (30 calories, 1g fiber)1 plumDinner (434 calories, 8g fiber)1 servingBasil Pesto Pasta with Grilled VegetablesDaily Totals:1,503 calories, 66 g protein, 130 g carbohydrates, 32 g fiber, 87 g fat, 1,016 mg sodiumTo make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack and add 2 cups edamame in pods to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Keeping your gut happy isn’t just about healthy digestion. Research, including a 2020 article in theWorld Journal of Diabetes, shows that gut health may play a big role in developing and managing diabetes. And the benefits of gut health don’t stop there. Ahealthy gut microbiomecan also promote heart health, reduce the risk of colon cancer and improve your mood and sleep.Even the smallest changes in your diet and lifestyle can shift the microorganisms, aka the little “bugs” of bacteria, viruses and fungi known as the gut microbiome, per a 2021 article inNutrients. A diet filled with probiotics and prebiotics is key to boosting the good bugs. While you can get probiotics and prebiotics in pill form, they’re also readily available in many healthy foods.Probiotics that are healthy bacteria for your gut can improve insulin sensitivity and reduce insulin resistance, per a 2021 article inGut Microbes. Good sources of probiotics include yogurt, sauerkraut and miso. Along with probiotics, you should also consider prebiotics—the food for healthy gut probiotic bacteria. Prebiotics contain a type of fiber called fermentable fiber that promotes the growth of helpful gut microbes while also reducing bad bacteria. Good fermentable fiber sources include artichokes, garlic, oats and soybeans.5 Ways to Improve Your Gut Health When You Have DiabetesHow We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.This seven-day meal plan features healthy probiotic foods, like sauerkraut and yogurt, that boost the number of good bacteria in the gut, andprebiotic foods, like whole grains and high-fiber fruits and vegetables, that feed those good-gut bacteria. And because this meal plan is specifically for people with diabetes, we skipped foods that are high in saturated fat and sodium and low in fiber, like highly processed,high-added-sugar foods, artificial sweeteners and red meat.This meal plan is set at 1,500 calories, which is a calorie level that promotes weight loss for most people. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Foods with Probiotics and PrebioticsHealthy probiotic foods boost the number of good bacteria in the gut, while prebiotic foods feed those good-gut bacteria. Here’s a list of foods that are naturally high in each.Probiotic-Rich FoodsProbiotics are foods that have beneficial bacteria from fermented foods. These include:YogurtKefirMisoSauerkrautKimchiTempehKombuchaPrebiotic-Rich FoodsAs mentioned above, foods that feed probiotics are called prebiotics, and these are generally indigestible carbohydrates and fibers such as gums, pectins, inulin and resistant starches. Foods with prebiotics in high amounts include:GarlicLeeks, especially the green partAsparagusArtichokesBananasSeaweedJerusalem artichokesDandelion greensSoybeansMushroomsOatsHow to Meal-Prep Your Week of MealsHere’s what to prep ahead to make it easy to eat healthy during the busy workweek. There are other “Meal-Prep Tips” throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week.MakeBaked Banana-Nut Oatmeal Cupson the evening of Day 2 to have for breakfast on Days 3 through 5.On Day 1, make extra brown rice for dinner to use for thePork & Kimchi Fried Riceon Day 2. One cup of dry brown rice will make 3 cups cooked.Day 1Ana CadenaBreakfast (292 calories, 4g fiber)1 servingBerry-Kefir Smoothie2 hard-boiled eggsA.M. Snack (250 calories, 10g fiber)1 1/4 cups edamame in podsLunch (304 calories, 12g fiber)1 servingGreen Goddess Salad with ChickpeasP.M. Snack (268 calories, 11g fiber)1 cup blackberries1/4 cup unsalted dry-roasted almondsDinner (383 calories, 7g fiber)1 servingMiso-Maple Salmon1/2 cup cooked brown rice1 cup steamed broccoliDaily Totals:1,498 calories, 105 g protein, 149 g carbohydrates, 43 g fiber, 56 g fat, 1,114 mg sodiumTo make it 2,000 calories:Add 1 slice whole-wheat bread with 1 tablespoon peanut butter to breakfast, add 1 medium apple at lunch, and increase to 2 servings salmon at dinner.Day 2Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina DaleyBreakfast (300 calories, 9g fiber)1 servingLemon-Blueberry Yogurt Toast1 scrambled egg1 cup blackberriesA.M. Snack (260 calories, 4g fiber)1 (15-ounce) plain kombucha1/4 cup unsalted dry-roasted almondsLunch (404 calories, 5g fiber)1 servingPork & Kimchi Fried RiceP.M. Snack (230 calories, 11g fiber)1/3 cup roasted unsalted chickpeas2 clementinesDinner (302 calories, 3g fiber)1 servingBaked Chicken with Onions & Leeks1 small baked sweet potatoMeal-Prep Tip:MakeBaked Banana-Nut Oatmeal Cupsfor breakfast on Days 3 through 5. Reserve some of the chicken from theBaked Chicken with Onions & Leeksat dinner tonight to use for theCreamy Pesto Chicken Salad with Greenstomorrow.Daily Totals:1,497 calories, 90 g protein, 155 g carbohydrates, 32 g fiber, 59 g fat, 1,510 mg sodiumTo make it 2,000 calories:Increase to 2 eggs at breakfast, increase to 1/2 cup almonds at A.M. snack, and increase to 2 servings of chicken at dinner.Day 3Breakfast (291 calories, 7g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurt1/2 cup raspberriesA.M. Snack (200 calories, 8g fiber)1 cup edamame in podsLunch (383 calories, 4g fiber)1 servingCreamy Pesto Chicken Salad with Greens1 medium peachP.M. Snack (154 calories, 6g fiber)1 cup sliced cucumbers1/3 cup hummusDinner (481 calories, 6g fiber)1 servingSalmon Rice BowlDaily Totals:1,509 calories, 87 g protein, 143 g carbohydrates, 31 g fiber, 68 g fat, 1,724 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to breakfast, increase to 1 3/4 cups edamame at A.M. snack, and increase to 1/2 cup hummus at P.M. snack.Day 4Breakfast (285 calories, 5g fiber)1 servingBaked Banana-Nut Oatmeal Cups1/2 cup low-fat plain Greek yogurt1/2 cup sliced strawberriesA.M. Snack (278 calories, 5g fiber)1 (15-ounce) plain kombucha2 clementines3 tablespoons unsalted dry-roasted almondsLunch (325 calories, 12g fiber)1 servingVeggie & Hummus SandwichP.M. Snack (158 calories, 2g fiber)1 cup sliced red bell pepper2 tablespoonsHomemade Ranch DressingDinner (452 calories, 14g fiber)1 servingRoasted Root Veggies & Greens over Spiced LentilsDaily Totals:1,498 calories, 56 g protein, 171 g carbohydrates, 38 g fiber, 73 g fat, 1,025 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted cashews to breakfast, increase to 1/4 cup almonds at A.M. snack, and increase to 2 cups bell pepper and add 1/4 cup chopped walnuts to P.M. snack.Day 5Breakfast (370 calories, 7g fiber)1 servingBaked Banana-Nut Oatmeal Cups1 cup low-fat plain kefir1 cup blueberriesA.M. Snack (195 calories, 2g fiber)1 1/2 cups sugar snap peas2 hard-boiled eggsLunch (332 calories, 8g fiber)1 servingBroccoli & Sun-Dried Tomato Pasta Salad1 medium appleP.M. Snack (142 calories, 6g fiber)1 cup sliced cucumber1 medium carrot2 servingsAvocado-Yogurt DipDinner (454 calories, 9g fiber)1 servingSweet Potato-Black Bean BurgersDaily Totals:1,492 calories, 53 g protein, 188 g carbohydrates, 32 g fiber, 65 g fat, 1,311 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/3 cup chopped walnuts to P.M. snack.Day 6Breakfast (382 calories, 11g fiber)1 servingArtichoke & Egg Tartine1 large peachA.M. Snack (108 calories, 1g fiber)2 plums1 hard-boiled eggLunch (345 calories, 13g fiber)1 servingNo-Cook Black Bean Salad1/2 cup watermelonP.M. Snack (262 calories, 1g fiber)1/3 cup unsalted dry-roasted cashewsDinner (406 calories, 8g fiber)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,503 calories, 75 g protein, 145 g carbohydrates, 34 g fiber, 76 g fat, 1,546 mg sodiumTo make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup unsalted cashews to P.M. snack.Day 7Breakfast (303 calories, 9g fiber)1 servingAvocado-Egg Toast1/2 cup raspberriesA.M. Snack (201 calories, 4g fiber)1 medium banana1 tablespoon peanut butterLunch (535 calories, 10g fiber)1 servingChopped Chicken & Sweet Potato SaladP.M. Snack (30 calories, 1g fiber)1 plumDinner (434 calories, 8g fiber)1 servingBasil Pesto Pasta with Grilled VegetablesDaily Totals:1,503 calories, 66 g protein, 130 g carbohydrates, 32 g fiber, 87 g fat, 1,016 mg sodiumTo make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack and add 2 cups edamame in pods to P.M. snack.

Keeping your gut happy isn’t just about healthy digestion. Research, including a 2020 article in theWorld Journal of Diabetes, shows that gut health may play a big role in developing and managing diabetes. And the benefits of gut health don’t stop there. Ahealthy gut microbiomecan also promote heart health, reduce the risk of colon cancer and improve your mood and sleep.

Even the smallest changes in your diet and lifestyle can shift the microorganisms, aka the little “bugs” of bacteria, viruses and fungi known as the gut microbiome, per a 2021 article inNutrients. A diet filled with probiotics and prebiotics is key to boosting the good bugs. While you can get probiotics and prebiotics in pill form, they’re also readily available in many healthy foods.

Probiotics that are healthy bacteria for your gut can improve insulin sensitivity and reduce insulin resistance, per a 2021 article inGut Microbes. Good sources of probiotics include yogurt, sauerkraut and miso. Along with probiotics, you should also consider prebiotics—the food for healthy gut probiotic bacteria. Prebiotics contain a type of fiber called fermentable fiber that promotes the growth of helpful gut microbes while also reducing bad bacteria. Good fermentable fiber sources include artichokes, garlic, oats and soybeans.

5 Ways to Improve Your Gut Health When You Have Diabetes

How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

This seven-day meal plan features healthy probiotic foods, like sauerkraut and yogurt, that boost the number of good bacteria in the gut, andprebiotic foods, like whole grains and high-fiber fruits and vegetables, that feed those good-gut bacteria. And because this meal plan is specifically for people with diabetes, we skipped foods that are high in saturated fat and sodium and low in fiber, like highly processed,high-added-sugar foods, artificial sweeteners and red meat.

This meal plan is set at 1,500 calories, which is a calorie level that promotes weight loss for most people. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Healthy probiotic foods boost the number of good bacteria in the gut, while prebiotic foods feed those good-gut bacteria. Here’s a list of foods that are naturally high in each.

Probiotic-Rich Foods

Probiotics are foods that have beneficial bacteria from fermented foods. These include:

Prebiotic-Rich Foods

As mentioned above, foods that feed probiotics are called prebiotics, and these are generally indigestible carbohydrates and fibers such as gums, pectins, inulin and resistant starches. Foods with prebiotics in high amounts include:

Here’s what to prep ahead to make it easy to eat healthy during the busy workweek. There are other “Meal-Prep Tips” throughout the week. Be sure to read those ahead of time to know what more prep can be done during the week.

Ana Cadena

a recipe photo of the Berry Kefir Smoothie

Breakfast (292 calories, 4g fiber)

A.M. Snack (250 calories, 10g fiber)

Lunch (304 calories, 12g fiber)

P.M. Snack (268 calories, 11g fiber)

Dinner (383 calories, 7g fiber)

Daily Totals:1,498 calories, 105 g protein, 149 g carbohydrates, 43 g fiber, 56 g fat, 1,114 mg sodium

To make it 2,000 calories:Add 1 slice whole-wheat bread with 1 tablespoon peanut butter to breakfast, add 1 medium apple at lunch, and increase to 2 servings salmon at dinner.

Photographer / Frederick Hardy II, Food Stylist / Marianne Williams, Prop Stylist / Christina Daley

Blueberry-Lemon Yogurt Toast

Breakfast (300 calories, 9g fiber)

A.M. Snack (260 calories, 4g fiber)

Lunch (404 calories, 5g fiber)

P.M. Snack (230 calories, 11g fiber)

Dinner (302 calories, 3g fiber)

Meal-Prep Tip:MakeBaked Banana-Nut Oatmeal Cupsfor breakfast on Days 3 through 5. Reserve some of the chicken from theBaked Chicken with Onions & Leeksat dinner tonight to use for theCreamy Pesto Chicken Salad with Greenstomorrow.

Daily Totals:1,497 calories, 90 g protein, 155 g carbohydrates, 32 g fiber, 59 g fat, 1,510 mg sodium

To make it 2,000 calories:Increase to 2 eggs at breakfast, increase to 1/2 cup almonds at A.M. snack, and increase to 2 servings of chicken at dinner.

creamy pesto chicken salad with greens

Breakfast (291 calories, 7g fiber)

A.M. Snack (200 calories, 8g fiber)

Lunch (383 calories, 4g fiber)

P.M. Snack (154 calories, 6g fiber)

Dinner (481 calories, 6g fiber)

Daily Totals:1,509 calories, 87 g protein, 143 g carbohydrates, 31 g fiber, 68 g fat, 1,724 mg sodium

To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to breakfast, increase to 1 3/4 cups edamame at A.M. snack, and increase to 1/2 cup hummus at P.M. snack.

Roasted Root Veggies and Greens over Spiced Lentils

Breakfast (285 calories, 5g fiber)

A.M. Snack (278 calories, 5g fiber)

Lunch (325 calories, 12g fiber)

P.M. Snack (158 calories, 2g fiber)

Dinner (452 calories, 14g fiber)

Daily Totals:1,498 calories, 56 g protein, 171 g carbohydrates, 38 g fiber, 73 g fat, 1,025 mg sodium

To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted cashews to breakfast, increase to 1/4 cup almonds at A.M. snack, and increase to 2 cups bell pepper and add 1/4 cup chopped walnuts to P.M. snack.

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Breakfast (370 calories, 7g fiber)

A.M. Snack (195 calories, 2g fiber)

Lunch (332 calories, 8g fiber)

P.M. Snack (142 calories, 6g fiber)

Dinner (454 calories, 9g fiber)

Daily Totals:1,492 calories, 53 g protein, 188 g carbohydrates, 32 g fiber, 65 g fat, 1,311 mg sodium

To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/3 cup chopped walnuts to P.M. snack.

Baked Halibut with Brussels Sprouts & Quinoa

Breakfast (382 calories, 11g fiber)

A.M. Snack (108 calories, 1g fiber)

Lunch (345 calories, 13g fiber)

P.M. Snack (262 calories, 1g fiber)

Dinner (406 calories, 8g fiber)

Daily Totals:1,503 calories, 75 g protein, 145 g carbohydrates, 34 g fiber, 76 g fat, 1,546 mg sodium

To make it 2,000 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1/4 cup unsalted cashews to P.M. snack.

8115128.jpg

Breakfast (303 calories, 9g fiber)

A.M. Snack (201 calories, 4g fiber)

Lunch (535 calories, 10g fiber)

P.M. Snack (30 calories, 1g fiber)

Dinner (434 calories, 8g fiber)

Daily Totals:1,503 calories, 66 g protein, 130 g carbohydrates, 32 g fiber, 87 g fat, 1,016 mg sodium

To make it 2,000 calories:Increase to 2 Tbsp. peanut butter at A.M. snack and add 2 cups edamame in pods to P.M. snack.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.