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Your free gut health meal plan tracker template. Plan anti-inflammatory meals, track fiber intake, log fermented foods, and count plant diversity — all in one place. Based on evidence from the Stanford fermented food trial and the American Gut Project.
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| Target | Daily Goal | Weekly Goal | Why It Matters |
|---|---|---|---|
| 🌾 Fiber | 25–35g | 175–245g | Feeds beneficial bacteria, produces butyrate (a key short-chain fatty acid) |
| 🫙 Fermented foods | 1–2 servings | 7–14 servings | Increases microbiome diversity, reduces 19 inflammatory markers (Wastyk et al., 2021) |
| 🌱 Plant diversity | — | 30+ unique plants | Greater microbial diversity and fewer resistance genes (American Gut Project) |
| 🐟 Omega-3 fats | 2–3g | Fish 2–3x | Anti-inflammatory, supports gut barrier integrity |
| 💧 Hydration | 8–10 cups | 56–70 cups | Supports digestion, prevents constipation |
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How to use this plan: Follow the meals as written or swap ingredients within the same category. The key is hitting your daily fiber, fermented food, and plant diversity targets — not following the plan perfectly. Aim for the 80/20 rule: 80% whole, anti-inflammatory foods and 20% flexibility.
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