05.10.2026

Eating for Gut Health in Everyday Life: A Simple Weekly Plan for Your Gut Health

Healthy Eating Doesn’t Have to Be Complicated

by Dr. med. André Kugener

Many people know that a balanced diet is important for gut health. In everyday life, however, the question often arises: What does that actually mean in terms of what’s on your plate?

The good news: Even small changes can help you incorporate more fiber and plant-based foods into your diet.

Here's what a gut-friendly day might look like

Breakfast

Oatmeal with plain yogurt and berries
Whole-grain bread with cream cheese and cucumbers
Unsweetened tea or water

Lunch

Vegetable Risotto
Lentil Bowl with Vegetables
Whole-Grain Pasta with Tomato Sauce

Dinner

Vegetable soup with whole-grain bread
Roasted vegetables with herb dip
Fish with salad and potatoes

Snacks

Fruit
Unsalted nuts
Vegetable sticks

What should go on the shopping list?

If you want to support your gut health, look for the following foods when shopping:

Vegetables

Broccoli
Carrots
Spinach
Bell peppers

Fruit

Apples
Pears
Berries

High-fiber foods

Oatmeal
Whole-grain bread
Whole-grain rice
Legumes

Other recommended foods

Plain yogurt
Nuts
Seeds
Fish

Small steps are more successful in the long run

Many people try to completely change their diet overnight. However, small, sustainable changes are often more successful.
Incorporating vegetables, fruits, whole grains, and legumes into your diet on a regular basis can significantly support gut health.

I'm happy to be here for you

Dr. med. univ. André Kugener

Board-Certified Gastroenterologist (FMH)

Dr. med. univ. André Kugener studied medicine at the Medical University of Innsbruck and completed his studies in 2004 with a doctorate (Dr. med. univ.). He was already involved in medical research during his studies and focused his dissertation on brain dysfunction in patients with liver cirrhosis.

He completed his specialty training in Switzerland. In 2014, he earned the specialty certification in General Internal Medicine, and in 2016, the specialty certification in Gastroenterology. He also passed the European Board of Gastroenterology & Hepatology Examination and continues to pursue ongoing professional development in his field.

Dr. med. univ. Kugener has many years of experience in the diagnosis and treatment of diseases of the digestive tract. Since 2024, he has been a co-founder of the gastroenterology department at the Ostermundigen Medical Center and heads the gastroenterology practice there. He applies his extensive expertise to the care of his patients.

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Dr. med. André Kugener

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