Maintaining a healthy gut and liver is crucial for optimal health. But how do you do it? No, you don’t have to spend money on expensive supplements. Eating the right foods is just enough. Dr. Saurabh Sethi, a board-certified gastroenterologist trained at Harvard and Stanford, has shared a list of lunch options that help support digestion, reduce inflammation, and promote liver function. These meals are not only nutritious and well-balanced, but also flavourful and easy to prepare. Let’s take a look. Grilled chicken + quinoa bowl + roasted veggiesThis is one of the easiest protein-packed meals you can have – combined protein-rich grilled chicken, with fiber-rich quinoa, and nutritious roasted vegetables. The fiber will improve gut motility, while the protein will keep you full for longer, and the veggies will keep your liver and gut happy and healthy. Moong dal + rice + beetroot raita
Your regular Indian meal, which consists of rice, moong dal curry, and beetroot raita, is a perfect combo of complex carbs, plant-based protein, and probiotics. This meal will help detoxify the liver and promote healthy gut bacteria.Turkey & avocado lettuce wraps + carrot sticks + hummusAn easy-to-prepare meal, but packed with protein, healthy fats, and fiber. One of the best lunch options from Dr. Sethi’s list is turkey and avocado wrapped in lettuce, paired with carrot sticks and hummus for a fiber boost. Avocados are known for their liver benefits. Whole wheat roti + palak paneer + cucumber saladThis Indian staple is best for digestion and also protects the liver from oxidative damage. Eating a whole wheat roti, with spinach and paneer curry, and a refreshing cucumber salad can keep your gut and kidneys healthy. Ensure to go easy on the cream added to the curry. Wild-caught salmon + sweet potato + steamed broccoliSalmon, especially wild-caught varieties, are rich in omega-3 fatty acids, which are proven to reduce liver inflammation. Pair it with sweet potatoes, which are loaded with complex carbs and fiber. For a veggie boost, add steamed broccoli, which adds vitamins and supports detoxification. Chickpea salad sandwich on sprouted bread + apple slicesNothing can beat a yummy chickpea salad sandwich. This meal is high in plant protein, and the sprouted bread offers fiber. Pair it with apple slices for a dose of pectin, which helps to cleanse the gut and supports liver detox.Lentil soup + whole grain toast + side salad
Feeling under the weather? How about having a warm bowl of lentil soup! This meal not only boosts your mood but also improves your gut health, thanks to the fiber and protein. Pair it with whole-grain toast and a side salad for added nutrients.
Sambar + idli + coconut chutney + stir-fried veggies
This South Indian staple is great for the gut. It includes fermented idlis, protein-rich sambar, and coconut chutney. You can also add some stir-fried veggies to it for extra crunch and fiber. Baked falafel bowl + greens + tahini dressingAnother healthy lunch option suggested by Dr. Seth is baked falafel with greens and tahini dressing. Remember the falafels are baked, not fried. This meal is rich in fiber, protein, and healthy fats. Buddha bowl
Chickpea Salad
A yummy combination of roasted chickpeas, beets, spinach, and tahini dressing. This bowl cannot go wrong, both in terms of its health benefits and nutrition. They are both gut-friendly and also beneficial for liver health.