Plant-Based Diet for Gut Health

Trillions of bacteria live in your digestive tract and play an important role in health. Of the thousands of species of gut microbes that live in your gut, however, some are healthy for your body – while others are not. 

Did you know that a plant-based diet can improve gut health and prevent disease by feeding the good bacteria in your digestive tract?

Focus on Nutrition

A healthful plant-based diet improves the health and diversity of your gut microbes, preventing and treating conditions like obesity, diabetes, heart disease, and inflammation associated with autoimmune diseases.

What we eat determines what kind of bacteria we foster the growth of in our gut, which can increase or decrease our risk of some of those killer diseases like heart disease and diabetes. 

Feed your body and gut with healthful foods like:

  • Kiwi
  • Broccoli
    • Packed with glucosinolates that fight inflammation and cancer.
  • Bananas
    • Fight inflammation and stabilize gut bacteria.
  • Jerusalem Artichokes
    • Rich in the prebiotic fiber inulin.
  • Blueberries
    • Enhance immune system and destroy harmful bacteria.
  • Tempeh
    • Crowds out unhealthy bacteria and boosts nutrient absorption.

Expert Insight and Guidance

At Hoag Concierge Medicine, we are focused on providing you with a roadmap to your own wellness success by emphasizing all areas of your health plan, including nutrition. Our expert team will work with you to see if and how your diet needs to change. Call us today to get started! 949-490-7376


March Member Tips: Recipe + Workout

Experiencing an elevated state of health and wellness starts with our daily habits. The type of exercise we engage in and what food we are feeding ourselves to fuel those workouts has a direct impact on our overall state of physical and mental health. Each month, Hoag Concierge Medicine wants to make planning easier by providing you with a recipe and workout to try! 

Because March is National Kidney Month, we decided to include a one-day meal plan that is kidney friendly!

Plant-Based Kidney Friendly One-Day Meal Plan

Breakfast: Blueberry Oats Bowl

  • ¼ cup gluten free oats
  • ¼ cup soy-based (dairy-free) fortified yogurt, unsweetened
  • 1 cup blueberry puree (try fresh blueberries blended)
  • 1 tsp honey
  • 1 tbsp chia seed 1 tbsp flaxseed meal


  • Celery + 2 tbsp peanut/almond butter 
  • w/ pea protein shake

Lunch: Cannellini Bean Salad

  • 3 cups cannellini beans
  • 1 cucumber
  • 1 avocado
  • ½ cup cherry tomatoes
  • ½ red onion
  • ½ tbsp red wine vinegar
  • Small bunch of basil


  • 10-20 carrots
  • 4 tbsp hummus

Dinner: Quinoa & Veggie Stir Fry

  • 1/2 cup cooked quinoa
  • 1/2 cup lentils
  • 3 tbsp olive oil
  • 1 garlic clove
  • 2 carrots
  • 1 broccoli head
  • ¼ cup tomatoes
  • ½ cup vegetable stock
  • Juice of ½ lemon

Mindful Eating

It is important to note that some patients with kidney disease might need to be mindful of eating items with excess salt, potassium and phosphorus. This is because the kidneys play an important role in the regulation of these nutrients. 

Excess salt is found in most canned and processed foods, excess potassium is found in cooked spinach and sweet potatoes, excess phosphorus is found in beer and dairy products, to name a few. 

Discuss with your doctor if dietary restriction is necessary.


Stationary Bike
  • Warm up for 5 minutes
  • Increase resistance on bike
  • Sprint hard for 20-30 seconds then slow for 10 seconds
  • Repeat for 8-10 cycles then finish with 5-10 minute cool down