Feed your gut right: 6 power lunches for a healthier microbiome

If your gut could talk, it would probably ask for more love — and with good reason! Gut health impacts everything from mood to immune function, so taking care of it should be top priority. Luckily, there are plenty of delicious, gut-friendly lunch options that not only taste great but also help keep your digestive system running smoothly. Here are six tasty dishes that’ll have your gut saying, "Thank you!’

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Quinoa Upma

A modern spin on a classic, this upma swaps out rava for quinoa — which is fiber-rich and gut-friendly. Toss in mustard seeds, curry leaves, chopped carrots, and peas. The spices not only taste amazing but also help with digestion. It’s a win-win.  

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  Avocado & Chickpea Salad

Avocados are loaded with fiber, which helps promote healthy digestion. Combine them with fiber-rich chickpeas and you've got the perfect lunch to keep things moving. Toss in some leafy greens like spinach or kale for added gut benefits, and dress it all with a light lemon vinaigrette for a refreshing finish. 

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Turmeric Soup

This soup is light, warm, and soothing, and is ideal for those ‘meh’ gut days. It is made with veggie broth, turmeric, garlic, and a dash of coconut milk, and is anti-inflammatory and easy on the tummy. You can also add soft-cooked lentils or rice noodles for a little body. 

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Chana Salad Bowl

Boiled black or white chickpeas that include cucumber, tomato, coriander, lemon, and a sprinkle of chaat masala. Chickpeas are prebiotic-rich (great food for gut bacteria), while the crunchy vegetables provide extra fiber and freshness.

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Ragi Dosa with coconut chutney  

Ragi is a fiber-rich millet that can support digestion and create a sense of fullness. A crispy ragi dosa with probiotic-rich coconut chutney makes a friendly meal for the tummy as a South Indian lunch that hits the spot. 

Eating these gut-friendly meals isn’t just tasty — it’s a simple way to show your digestive system some love. Bon appétit to a happier, healthier gut!