If you’ve got digestive issues, try some of these easy gut-healthy recipes to restore your gut microbiome naturally! Now, when I say these are recipes for gut health, don’t think bland – these healthy meals are super flavorful and satisfying.
Do you ever feel lonely? Well, you don’t need to. You’ve literally got millions of bacteria living in your gastrointestinal tract at all times!
As concerning as that sounds, it’s true and it’s actually a good thing. These bacteria are very beneficial microorganisms that play important roles in your body. In general, they’re important for nutrient metabolism, immune function and natural defense against infection. (source)
Also, did you know your gut flora can directly influence your mood and brain chemistry? (source) Crazy, isn’t it? That is just one of the reasons why it is very important to take care of your gut microbiome by enjoying a more gut-friendly diet.
In fact, disturbances in your gut microbiome are linked to increased chronic inflammation in the body, and ultimately a higher risk of developing obesity, metabolic syndrome, diabetes (source), cancer, cardiovascular disease and rheumatoid arthritis (source).
The good news is: improving your gut flora is not that hard. All you need to do in order to keep the beneficial creatures in your GI tract happy is to practice these easy habits for gut health and enjoy some of the gut-healthy recipes below!
About These Gut Health Recipes
This collection of gut-friendly meals includes recipes for smoothies, breakfast, lunch and dinner – all simple and easy to make, and all taste wonderful.
In general, all the recipes on the list are gluten-free and for the most part dairy-free. These meals are also plant-based, yet not vegan. This means, that you will find some chicken, fish and shrimp here – but they’re not the main ingredient in these recipes for gut health.
Which Foods Are good for your gut microbiome?
Lots of things, thankfully! And, even better, most of them are easily accessible and not very expensive. It’s recommended to increase your intake of these foods when sick or taking antibiotics.
- Foods high in fiber and water – help with digestion and keeping smooth peristalsis;
- Probiotics – these foods are fermented and contain living bacteria, which greatly benefit your gut (think yogurt, kefir, kimchi).
- Prebiotics – not the same as probiotics; these are foods that ferment in your GI tracts and benefit the microorganisms there;
Now that you know which foods will benefit you, let’s make something edible with them!
Gut-Healthy Smoothie Recipes
Let’s start our collection of gut-healthy recipes with some smoothies that can greatly benefit your health. Smoothies are incredibly easy to make and therefore a very practical way to add some gut-friendly foods to your daily diet.
- 2-Ingredient Gut-Friendly Banana Smoothie. All you need for this creamy, delicious and filling smoothie is a banana, almond milk, almond butter and a dash of cinnamon. Enjoy!
- The Best Green Smoothie. This is the perfect mix between veggies and fruits. It’s also a great idea if you’re cleaning out your fridge! This recipe calls for bananas, peaches, spinach, cucumbers, a little bit of ginger and almond milk. But, of course, you can mix any greens and fruits you’d prefer!
- Apple Kiwi Green Smoothie. Both kiwis and apples are great for gut health! In fact, a study found that eating one kiwi fruit a day can change your gut flora for the better (source)! So go ahead and enjoy this tasty green drink!
- Coconut Cherry Smoothie. A gorgeous light color this creamy smoothie is bursting with fruity flavor! What is there not to like? Grab some pitted cherries, an orange, banana, and some coconut milk and add a splash of water and the result is a heavenly gut-friendly beverage.
Gut-Healthy Recipes For Breakfast
Don’t wait until late in the afternoon to feed the beneficial gut bacteria! Start taking care of your gut health early in the morning with these gut-friendly breakfast recipes. Even if you’re taking advantage of intermittent fasting and its amazing benefits for your gut flora, you can still start your day with one of these delicious, easy fiber-packed breakfast ideas.
- Easy Overnight Oats. This is the legend among healthy breakfast ideas. Extremely easy to prepare, done the night before so that you can immediately enjoy it when you wake up, and very delicious. Grab some oats and make this tasty gut-friendly recipe tonight!
- Savory Vegan Breakfast Toasts. This is a fiber- and protein-packed breakfast which will mark the start of a great day. The main stars are those fiber-rich chickpeas as well as gut-friendly artichokes and spinach.
- Easy Chia Pudding. Another lovely breakfast that you can prepare before going to bed in the evening. Chia seeds are rich in fiber, protein omega-3’s and several minerals and are the main ingredient in this super tasty meal.
Gut-Healthy Salad Recipes
When it comes to improving gut health, enjoying recipes with lots of fruits and vegetables is crucial. In general, they have more fiber, phytochemicals and vitamins that fight oxidative stress and are linked to improved gut heath (source). So after you’re done with your gut-healing smoothie, it’s time for some salad!
- Quinoa Herb And Avocado Salad. This wonderful salad is filled with antioxidants and is not only extremely healthy but filling and delicious. It combines quinoa, loads of veggies and avocado (for those healthy and important fats and fiber). Of course, you can adjust it to taste but don’t stray too far!
- Arugula Avocado Shrimp Salad. I hope you’ve got some leftover avocado from the previous recipe, because you’re going to need it again. Avocado is actually a part of every recipe in this section, because it’s one of those foods that can change your gut flora composition for the better. (source) For some added protein – throw some shrimp into the salad bowl! This gut-friendly recipe is packed with healthy greens, carotenoid-rich veggies and protein, which will leave you super satisfied.
- Anti-Inflammatory Salmon Salad. This vegetable-heavy salmon salad has the most incredible flavors and is anti-inflammatory, so win-win! Buy some salmon, avocado, sweet potatoes and some more veggies in order to create a very satisfying meal, which you surely will be preparing much more often.
- Black Bean Avocado Salad. Remember that can of black beans sitting in your pantry? Well now is their time to shine. Along with avocado, roasted peppers and a few more vegetables, of course. This is a very easy and refreshing healthy salad that your taste buds and your gut will absolutely love.
Gut-Healthy Recipe For Lunch Or Dinner
The last section in our collection of easy gut-friendly meals includes some simple recipes that are suitable for both – lunch and dinner! From soups to Mediterranean bowls, these gut-healthy recipes will win you over!
- Easy Lentil Vegetable Soup. How could anyone refuse lentil soup? I don’t know. Especially this one – a cozy, warming and absolutely unforgettable lentil soup. Besides the lentils, you’re going to need a bunch of vegetables and some time, but don’t worry – your effort will be so worth it in the end.
- Anti-Inflammatory Chicken Soup. This is the most perfect meal to have when it’s cold outside. Made with gut-healthy cauulif light, healthy and an experience all on its own. This gut-healing chicken soup is quite easy to prepare, don’t worry. You can even add some paprika or chili at the end to give it a little bit of a kick.
- 5-Minute Mediterranean Bowl. With this bowl, you’ll feel like you’ve been teleported to the Mediterranean. It’s that delicious and it’s good for your gut too! Chickpeas are full of fiber, there are plenty of gut-friendly vegetables and of course – some dairy-free cashew-based tzatziki! Serve in an aesthetically pleasing way and you will wow not only yourself but your guests as well.
- Clean Eating Salmon Lettuce Wraps. These light and flavorful salmon wraps are a great healthy dinner, perfect for warmer days. Made with salmon, asparagus, zucchini and a bunch of other vegetables these wraps will feed the good bacteria in your gut, while simultaneously providing a ton of omega-3’s and protein.
Foods and Drinks To Avoid
Now that we’ve established what to eat on a gut-healthy diet and checked out some recipes, let’s see what not to eat. Why? Because eating too much of the wrong things can seriously disbalance your gut microflora and cause a hefty list of problems – irritable bowel syndrome, Crohn’s disease, Celiac disease and plenty other illnesses. (source) Even if you’re eating the healthy things as well.
So, here’s what to keep an eye out for and avoid in general:
- Foods high in sugar and low in fiber
- Foods high in saturated and unhealthy fats (like margarine, butter, fried food)
- Red meat
- Dietary oils used for frying (source)
- Antibiotics – not exactly food, but still something that damages your healthy gut bacteria, as antibiotics don’t really differentiate between the ‘bad’ and ‘good’ microorganisms when they’re killing them off.
More About Gut Health
I hope you try some of these tasty gut-friendly recipes and enjoy them as much as I do! If you want to learn more about gut health, make sure to also check out these articles:
- 7 Things To Do More Of For A Healthy Gut
- Gut Health Food List: Foods That Improve Your Gut Microbiome
- 7 Activities That Can Benefit Your Digestive System
- 1/2 cup frozen cherries
- 1/2 banana
- 1/2 cup coconut milk
- 1/2 orange
- 2 Tbsp water
- Add all ingredients to a blender. Then blend until smooth and enjoy!
Amount Per Serving: Calories: 345Total Fat: 25gSaturated Fat: 22gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 18mgCarbohydrates: 34gFiber: 4gSugar: 20gProtein: 4g