7-Day Gut-Friendly Indian Anti-Inflammatory Meal Plan

If you often feel bloating, joint stiffness, unexplained fatigue, or skin flare-ups, your body may be experiencing low-grade chronic inflammation. A carefully designed anti-inflammatory meal plan can calm your gut, improve digestion, and support overall health. This 7-day Indian plan is gut-friendly, easy-to-digest, and free from common inflammation triggers.

Why This Anti-Inflammatory Meal Plan Supports Digestion

• Cooked vegetables like lauki, pumpkin, and spinach are gentle on the gut and reduce bloating.
• Soaked and sprouted pulses lower gas-forming compounds for easier digestion.
• Small amounts of ghee and healthy oils soothe the gut lining and enhance nutrient absorption.
• Avoiding common triggers like maida, deep-fried snacks, and excess chilli helps reduce inflammation.

7-Day Gut-Friendly Anti-Inflammatory Indian Meal Plan

Day 1 – Light & Cooling

• Morning: Warm water with ½ tsp turmeric + pinch black pepper
• Breakfast: Soft vegetable upma with lauki & carrots + tulsi tea
• Mid-Morning: Papaya & pomegranate bowl + 1 tsp pumpkin seeds
• Lunch: Brown rice + palak moong dal + sautéed lauki & beans + plain curd
• Evening Snack: Roasted chana + fennel tea
• Dinner: Quinoa khichdi with lauki & carrots + ½ tsp ghee

Day 2 – Soothing & Anti-Bloating

• Morning: Ginger & ajwain tea
• Breakfast: Soft besan chilla with spinach + coriander-mint chutney
• Mid-Morning: Stewed apple + pinch cinnamon
• Lunch: Bajra roti + methi moong dal + steamed pumpkin & beetroot
• Evening Snack: 3–4 walnut halves + thin buttermilk
• Dinner: Moong dal soup + sautéed lauki & carrots

Day 3 – Hydrating & Light

• Morning: Warm cumin (jeera) water
• Breakfast: Oats porridge + chia seeds + stewed pear
• Mid-Morning: Tender coconut water with soaked chia
• Lunch: Millet vegetable khichdi + steamed spinach & beans
• Evening Snack: Boiled sweet potato + pinch black salt
• Dinner: Ragi dosa + mild tomato-coconut chutney + sautéed lauki

Day 4 – Gentle on Digestion

• Morning: Lemon water + soaked fenugreek seeds
• Breakfast: Soft vegetable poha with grated lauki
• Mid-Morning: Small bowl muskmelon
• Lunch: Brown rice + soft chana dal + lauki sabzi + cucumber raita
• Evening Snack: Herbal tea + roasted sunflower seeds
• Dinner: Masoor dal khichdi + lightly sautéed pumpkin

Day 5 – Gut-Calming & Energising

• Morning: Warm water + fresh ginger slice
• Breakfast: Idli with light homemade sambar (low chilli & tamarind)
• Mid-Morning: Watermelon or pomegranate
• Lunch: Bajra/jowar roti + lauki moong dal + sautéed spinach
• Evening Snack: Roasted makhana + pinch turmeric
• Dinner: Vegetable soup + quinoa + grated carrots

Day 6 – Rich in Gentle Fibre

• Morning: Fennel-cumin water
• Breakfast: Soft ragi porridge + cardamom + touch of jaggery
• Mid-Morning: Kiwi or papaya slices
• Lunch: Soft millet khichdi + spinach + low-spice kadhi
• Evening Snack: Mint buttermilk + soaked almonds
• Dinner: Moong dal dosa + sautéed lauki & zucchini

Day 7 – Healing & Reset

• Morning: Cinnamon-tulsi tea
• Breakfast: Lightly steamed sprouted moong salad + coconut & lemon
• Mid-Morning: Papaya & pomegranate
• Lunch: Red rice + toor dal + steamed bhindi + cucumber raita
• Evening Snack: Herbal tea + mixed seeds
• Dinner: Ragi roti + soft pumpkin-methi curry + lauki soup

Disclaimer: This plan is for general wellness and educational purposes only and is not a medical prescription. Consult your doctor if you have IBD, chronic illness, or are on medication. All health decisions should be made under professional guidance.