New Year, New Gut: Week 3 - Anti-Inflammatory Foods

WELCOME TO WEEK 3!

You're over halfway through your gut reset! Let's take a moment to appreciate what you've already accomplished:

✓ Week 1: You've been consistently including fermented foods daily

✓ Week 2: You've added daily movement to support your digestive health

By now, you should be noticing some real changes – better digestion, more energy, improved mood, and maybe even better sleep. These habits are working together to support your gut health in powerful ways.

This week, we're adding our third practice: anti-inflammatory foods.

Week 1 & 2 Check-In

Before we dive into Week 3, let's make sure your foundation is solid.

YOUR DAILY FERMENTED FOODS: This should feel pretty automatic by now. If it's not, that's okay – keep working on it! Consider setting up a subscription so you never run out of Better Booch.

YOUR DAILY MOVEMENT: Has this become part of your routine? If you're still struggling with consistency, try changing the time of day or type of movement. The right habit is the one you'll actually do.

Remember: You're building these habits to last beyond January. Keep refining what works for your unique life.

Week 3: Anti-Inflammatory Foods

The Habit: Include omega-3 rich, anti-inflammatory foods at least once daily

WHY ANTI-INFLAMMATORY FOODS MATTER

Inflammation is at the root of many digestive issues and can be exacerbated by holiday eating patterns. Chronic low-level inflammation:

• Disrupts gut barrier function ("leaky gut")
• Reduces microbiome diversity
• Interferes with nutrient absorption
• Causes bloating and digestive discomfort
• Contributes to systemic health issues

The good news? The right foods can help calm inflammation and support your gut's healing process.

THE POWER OF OMEGA-3 FATTY ACIDS

Omega-3 fatty acids are particularly powerful anti-inflammatory compounds. They:

• Reduce inflammatory markers throughout the body
• Support gut lining integrity
• Feed beneficial bacteria
• Improve brain health (remember the gut-brain connection!)
• Support heart and joint health

After weeks of potentially inflammatory holiday foods (sugar, alcohol, fried foods, processed items), your gut is ready for some serious anti-inflammatory support.

YOUR WEEK 3 ACTION PLAN

This week is about adding omega-3 rich and anti-inflammatory foods to your daily routine. The great news? These foods are delicious and satisfying.

OMEGA-3 RICH FOODS TO EMPHASIZE: 

FROM THE SEA:

Wild-caught salmon

• One of the richest sources of omega-3s
• Also provides vitamin D and high-quality protein
• Bake, grill, or pan-sear for easy preparation

Sardines or Mackerel:

• Often more affordable than salmon
• Packed with omega-3s
• Great on crackers, in salads, or straight from the can

Anchovies:

• Intense flavor, small serving goes a long way
• Perfect for Caesar dressing or pasta
• High in omega-3s

FROM PLANTS:

Walnuts (a handful daily)

• Easy to add to any meal
• Provides omega-3 ALA (alpha-linolenic acid)
• Also rich in antioxidants and fiber

Ground Flaxseeds (1-2 tablespoons daily)

• Must be ground for your body to access omega-3s
• Easy to add to almost anything
• Also provides fiber

Chia seeds

• High in omega-3s and fiber
• Creates a gel-like consistency in liquids
• Great in puddings, smoothies, or oatmeal

Hemp Seeds

• Complete protein plus omega-3s
• Mild, nutty flavor
• Sprinkle on anything

OTHER ANTI-INFLAMMATORY SUPERSTARS:

TURMERIC

• Contains curcumin, a powerful anti-inflammatory compound
• Best absorbed with black pepper and healthy fats
• Add to scrambled eggs, soups, smoothies, or golden milk

GINGER

• Supports digestion and reduces inflammation
• Fresh or ground works
• Great in tea, stir-fries, or dressings

BERRIES

• Rich in antioxidants and anti-inflammatory compounds
• Lower in sugar than other fruits
• Perfect for breakfast or snacks

LEAFY GREENS

• Packed with anti-inflammatory nutrients
• High in fiber (hello, Week 4 preview!)
• Versatile for any meal

EXTRA VIRGIN OLIVE OIL

• Contains oleocanthal, an anti-inflammatory compound
• Use for dressing salads or finishing cooked dishes
• Don't heat to high temperatures

EASY WAYS TO ADD OMEGA-3S TO EVERY MEAL

BREAKFAST IDEAS

Omega-3 Oatmeal topped with:

• 1 tablespoon ground flaxseed
• Handful of walnuts
• Berries
• Drizzle of honey

Smoothie

• Leafy greens (spinach or kale)
• 1 tablespoon chia seeds
• 1 tablespoon ground flaxseed
• Berries
• Kefir or plant milk
• Optional: fresh ginger

Avocado Toast

• Whole grain toast
• Mashed avocado
• Hemp seeds sprinkled on top
• Side of berries
• Better Booch to drink

LUNCH IDEAS

Salmon Salad

• Mixed greens with leftover or canned salmon
• Walnuts
• Berries or apple slices
• Extra virgin olive oil and lemon dressing
• Better Booch to drink

Sardine Plate

• Sardines on whole grain crackers
• Side of raw vegetables
• Handful of walnuts
• Sauerkraut (Week 1 habit!)

Power Bowl

• Quinoa or brown rice
• Roasted vegetables with turmeric
• Hemp seeds and ground flaxseed mixed in
• Tahini dressing
• Kimchi on top (Week 1!)

DINNER IDEAS

Salmon & Veggies

• Grilled or baked salmon with herbs and lemon
• Roasted vegetables tossed in olive oil
• Side salad with walnuts
• Optional: turmeric cauliflower rice

Walnut Pesto Pasta

• Whole grain pasta
• Homemade or store-bought walnut pesto
• Sautéed greens
• Cherry tomatoes
• Sprinkle of hemp seeds

Stir-Fry

• Plenty of vegetables
• Your choice of protein
• Add fresh ginger
• Serve over brown rice
• Top with ground flaxseed

SNACK IDEAS

Simple combos:

• Apple slices with almond butter and ground flaxseed
• Pear with walnuts
• Better Booch with a handful of walnuts
• Chia pudding made ahead
• Trail mix with walnuts and dried berries

MAKING IT WORK FOR YOUR DIET

VEGETARIAN/VEGAN: Focus on plant-based omega-3 sources:

• Ground flaxseeds (daily)
• CHia seeds
• Hemp seeds
• Walnuts
• Algae-based omega-3 supplement if desired

SEAFOOD ALLERGY: Plant-based omega-3s work great:

• Emphasize flax, chia, hemp, and walnuts
• Consider an algae-based supplement
• Focus on other anti-inflammatory foods like turmeric, ginger, and berries

BUDGET-CONSCIOUS: Omega-3s don't have to be expensive:

• Ground flaxseed is very affordable
• Walnuts bought in bulk
• Canned sardines or mackerel instead of fresh salmon
• Frozen salmon can be cheaper than fresh

THE BETTER BOOCH CONNECTION

Some of our flavors pair particularly well with anti-inflammatory eating:

GINGER BOOST & GOLDEN PEAR: If you have access to our ginger or turmeric-containing flavors, they provide an additional anti-inflammatory boost alongside your probiotic support.

PAIRING IDEAS:

• Enjoy Better Booch with your walnut snack
• Sip kombucha alongside your salmon dinner
• Use as your beverage with any omega-3 rich meal

WHAT TO EXPECT THIS WEEK

As you add anti-inflammatory foods to your fermented foods and movement routine, watch for:

DAYS 1-3:

• You might notice subtle changes in how you feel
• Anti-inflammatory effects can be gradual
• Focus on consistency

DAYS 4-5:

• Reduced bloating or digestive discomfort
• Joint comfort may improve
• Skin might start looking clearer

DAYS 6-7:

• Better mental clarity and focus
• Improved overall sense of wellbeing
• Enhanced energy
• Possible improvement in skin clarity

YOUR WEEK 3 CHECKLIST

☐ Continue daily fermented foods (Week 1)

☐ Continue daily movement (Week 2)

☐ Add at least one omega-3 rich food daily

☐ Drink 8-10 glasses of water

☐ Notice how you feel – energy, digestion, mood, skin

☐ Meal prep some omega-3 options for the week

MEAL PREP TIPS

Make Week 3 easier with a little preparation:

SUNDAY PREP:

• Grill or bake several salmon fillets
• Grind flaxseeds (store in fridge) or buy pre-ground
• Portion walnuts into snack bags
• Make chia pudding for the week
• Wash and prep greens

QUICK WINS:

• Keep canned sardines or salmon on hand
• Have pre-ground flax in your fridge
• Store walnuts where you'll see them
• Batch cook grains to make bowls easy

JOIN THE COMMUNITY

We have a group chat on Instagram: join here!

How's Week 3 treating you? Share your experience:

• What's your favorite omega-3 source?
• How are you incorporating anti-inflammatory foods?
• What changes are you noticing?

Use #BetterBoochReset to connect with others on this journey.

LOOKING AHEAD: WEEK 4 PREVIEW

Next Monday (January 27), we'll add our final habit: Fiber Twice Daily. You'll continue all three of your current habits while ensuring you're getting adequate fiber to feed your beneficial gut bacteria.

This is your last week of building – by February, you'll have a complete, sustainable gut-health routine!

You're doing amazing! Three habits down, one to go. Keep up the incredible work and stock up on Better Booch for Week 4!

Just starting your gut reset? Find everything for week 1 & week 2 here!