Daily Food Plan to FIX Your Digestive Problems (Plus Boost Your Immune System)

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Daily Food Plan to FIX Your Digestive Problems (Plus Boost Your Immune System)

I’ve been amazed at the power of fermented foods (loaded with probiotics) and how dramatic the improvement to digestion and bowel movements can be, since many digestion and bowel issues are caused by either a harmful bacterial imbalance in the gut and/or too many foods that cause inflammation.

I’ve had at LEAST 6-8 friends of mine that started trying a similar food plan that I lay out below and their chronic constipation, runny stools, or indigestion completely cleared up within one week of starting this type of plan.

Keep in mind that the VARIETY of probiotic sources is what I consider to be most important, as each type of food or source has different strains of good bacteria that have different health benefits to your digestion or immune system.

Even though I’ve always eaten healthy at least for the last 15 or so years, I didn’t focus more on probiotic intake, except intermittently, until the last year. Over the last 8-12 months, I’ve focused a LOT more on getting DAILY sources of probiotics instead of just occasional, and the results have been phenomenal to my digestive system!

In previous years, I would only occasionally eat fermented veggies like kimchi or other krauts, and I would occasionally drink kefir a couple times per month. But that’s changed, and my digestive system is LOVING my new plan.


  • 3 eggs (over-easy is my favorite, plus slightly healthier than scrambled since scrambling can oxidize some of the cholesterol)
  • Chicken, turkey, or bison sausage
  • Half an avocado
  • Fermented veggies* (a big pile of them)
  • Tea (green, white, or oolong) with tiny bit of raw honey
  • 1 serving of Probiotics supplement with at least 10 billion CFU and 7 different strains

*The fermented veggies are also a particularly powerful source of probiotics with different strains from what you get in yogurt or kefir for different health benefits for your digestive system and immune system. I rotate a different type of fermented veggies each week and have found some really tasty varieties at Whole Foods or at a local health food store… my favorites that I rotate are kimchi (Korean style), fermented carrots (carrot kraut), fermented beets (beet kraut), and one that I found called Jungle kraut, which seems to be purple cabbage, carrots, etc.

I’ve noticed that some people that don’t like the taste of typical fermented cabbage dishes end up really liking the fermented carrots or beets instead. TMI alert: Several friends have told me that their years of poop problems completely cleared up after only 1 week or so of including fermented veggies each day with their meals as well as Kefir.


  • 1 cup plain or greek full-fat Kefir (grass-fed) with added 1 tbsp chia seeds, 1-2 tsp of real maple syrup, and 1/2 tsp of vanilla (if you don’t like the tangy taste of plain kefir, try it the way I make it here and I’m pretty sure you’ll LOVE it!)

*Kefir is a super-healing food for the digestive system. Remember that natives of the Caucasus mountains in eastern europe routinely live to over 100 years old and one of their favorite daily drinks is full-fat Kefir! Kefir has quite a bit more probiotics than yogurt (2x-10x more), plus is generally 10 or more strains of probiotics vs only 3-4 strains in most yogurts. Most types of kefir have anywhere from 7-50 Billion probiotics per cup depending on brand.

Note that according to their website, Lifeway brand kefir is made from 100% grass-fed dairy in all of their products even though they don’t include “grass-fed” or “pasture-raised” on the label.


  • Some sort of meat – grass-fed steaks, chicken, or wild fish typically
  • Some form of steamed veggies or vegetable side dish
  • Cooked root vegetables, such as beets, parsnips, or turnips (or another pile of fermented veggies)

I’ve found that one of best ways to get and stay very lean is to keep dinner based around a healthy type of meat, and a bunch of veggies and/or root vegetables. It keeps the evening meal relatively low-carb with minimum impacts on insulin, but loaded with nutrition and hormone-balancing healthy fats. It also keeps the meal gluten-free and fairly easy on the digestive system if you avoid grains and legumes at this meal.

Note that I used to eat a raw salad with dinner every night, but I realized that my body was not processing the raw leafy greens that well, and was causing me digestive stress from too much raw insoluble fiber. When I eliminated the raw greens salad from my nightly dinner, I noticed an immediate improvement in my digestion.

This is an important thing for you to test personally. Most people just assume that salad is always good for you, but if you have digestive issues, that’s not always the case, and you should test if you have better digestion and better poop when you eliminate salads. I know many people that dramatically improved their digestion and poop when they stuck to cooked veggies or fermented veggies (which are easier to digest), and stopped eating so much raw salad.

Late Night Snack

  • Handful of nuts (pistachios, almonds, or pecans are my favorite, and loaded with nutrition) and a small square or two of extra dark chocolate
  • 1 cup of caffeine-free tea such as chamomile, rooibos, mint, or tulsi tea (each have their own unique antioxidants)
  • 2nd daily serving of Probiotics supplement with at least 15 billion CFU and 7 different strains

Once or twice a week, I’ll also grab a Kombucha tea (a fermented probiotic tea) if I’m out and about, which is another good source of probiotics, although not as powerful as the others I listed in the above plan.

There you have it! For your info, this is NOT a prescription for any health condition… this is solely my personal digestion-healing plan that I’ve used with great success and that many of my friends and clients have used to fully HEAL many of their digestion and bowel problems.

Lastly, please remember as we’ve discussed in other articles recently that antibiotic use can harm your good to bad gut bacteria balance, and can even cause weight gain, while also leaving your immune system more susceptible to further infection since the antibiotics kill a good portion of your good bacteria, which are a major part of your immune system.

As I mention in that article, be cautious about antibiotic use and always question your doctor about whether antibiotics are absolutely necessary (in most cases, they are not). I would personally only use antibiotics for some sort of life threatening emergency, but would never use them for just a common winter sickness.

Please share this article with any of your friends and family to help them improve their health!


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