7 Lunch Ideas That Promote Better Gut Health and Digestion, According to RDs

Miso Chicken Noodle Soup With Kimchi

Looking to spice up your lunchtime break? Alexandria Hardy, RDN, LDN recommends adding kimchi to your meal. For a unique twist on a classic favorite, try this chicken noodle soup made with miso, kimchi, and soba noodles. Miso, a fermented soybean paste, and kimchi, made from fermented cabbage, are both rich in probiotics, which support digestive health and immune function, while soba noodles, made from buckwheat, add fiber, and tofu packs in plant-based protein.

“My favorite thing about this gut-healthy lunch is how wallet-friendly it is!” Hardy says. Noodles are a pantry staple, tofu is an affordable protein, and fermented kimchi can last for months in the refrigerator.

Kale Slaw With Lemon-Tahini Dressing

A healthy microbiome thrives on a variety of low-glycemic, plant-forward foods. That’s why registered dietitian and digestive health specialist Cheryl Harris, MPH, RD, focuses on salads for lunch. While it’s typically a side dish, try turning this kale slaw into a lunch salad by adding other vegetables and greens you have on-hand, like carrots, cucumbers, or red peppers. Harris also recommends topping your salads with garbanzo beans and pumpkin seeds for a protein boost.

Kale and cabbage are both cruciferous vegetables rich in antioxidants and fiber, which Harris says not only supports digestion and helps prevent constipation, but is also metabolized into short-chain fatty acids (SCFAs), which play a crucial role in glucose and cholesterol metabolism, inflammation, and immune function. The tangy tahini dressing on the slaw also boosts the digestive health benefits. Research shows that cumin can help relieve symptoms of irritable bowel syndrome, and tahini, made from sesame seeds, acts as a prebiotic, feeding our beneficial gut bacteria.

Mole-Spiced Black Bean and Quinoa Bowl

Grain bowls make a satisfying lunch option and they’re easy to assemble with some advance meal prep. New Jersey based dietitian Erin Palinski-Wade, RD, CDCES and Angela Grassi, MS, RDN, LDN, dietitian and founder of the PCOS Nutrition Center, both recommend black bean quinoa bowls for an easy, gut-healthy lunch. “This high-fiber, protein-rich meal promotes gut health while keeping you full for hours,” Palinski-Wade says. Quinoa and cauliflower are rich in antioxidants and fiber, which helps balance gut bacteria. Black beans are rich in prebiotic fiber and resistant starch, which Grassi explains, “feed beneficial gut bacteria and support the production of short-chain fatty acids (SCFAs) like butyrate, which is essential for gut health.”

This bowl is versatile and can be customized based on your dietary preferences—add more protein with grilled chicken or tofu, swap in different veggies, or experiment with herbs and spices to change up the flavor profile.

Greek Yogurt With Berries and Flaxseed

For a super easy, gut-friendly lunch, consider making a yogurt parfait. Simply top plain Greek yogurt with berries and flaxseeds or chia seeds for a quick, nutrient-packed meal. Hardy calls it the “perfect trifecta of gut health” with helpful bacteria from the yogurt, fiber and antioxidants from the berries, and omega-3 fatty acids and prebiotics from the flaxseed. For a touch of sweetness, drizzle a little honey on top.

Walnut Mushroom Bolognese

Bolognese without the meat might sound a bit unusual, but don’t dismiss it before you try it. Charleston-based registered dietitian Lauren Manaker MS, RDN, LD, loves using walnuts in place of meat for a plant-based lunch that’s good for the gut. The combination of walnuts and mushrooms in this vegetarian bolognese makes for a rich, umami-filled dish that’s packed with gut-friendly ingredients. Research shows that nuts and mushrooms both positively impact gut health, making this Bolognese a perfect choice for supporting your digestive system.

“Replacing some ground meat with walnuts may even offer other health benefits. Data shows that substituting small amounts of meat with walnuts could improve diet quality by boosting nutrients like fiber, magnesium, and omega-3 fatty acids, all of which support gut health while also reducing dietary cholesterol,” Manaker adds.

DIY Adult Snack Box

These aren’t just for kids! Palinski-Wade loves packing her own adult snack box filled with almonds, prunes, whole grain crackers, sliced cheese, baby carrots, and bean-based dips like this beet and goat cheese dip. This smorgasbord-style lunch has the trifecta you need for a balanced lunch—protein, complex carbs, and healthy fats—and supports gut-health with prebiotic foods like almonds, prunes, and beans. Palinski-Wade says, “Prunes help increase satiety and balance blood sugar levels, giving me the sustained energy I need to power through my day. And as an added bonus, research suggests that eating five to six prunes each day may help prevent bone loss, making this lunch a win-win for your gut and your bones.”

Red Lentil Soup With Lemon and Dill

Grassi and Hardy are both big fans of lentil soup for its anti-inflammatory properties, and this red lentil variation is a nice change of pace from traditional brown lentil soups. Made with quick-cooking red lentils, fire-roasted tomatoes, carrots, and sumac, this soup is packed with fiber, prebiotics, and antioxidants that support gut health. Lentils are an excellent source of plant-based protein and resistant starch, which acts as a prebiotic to feed beneficial gut bacteria. The combination of vegetables helps promote the growth of Bifidobacteria, which can improve digestion and reduce inflammation. The bright, zesty flavors from lemon and dill add a refreshing twist to this gut-friendly, comforting meal.