14 Gut-Healthy Recipes to Boost Digestion and Immunity

by Katie Stone, ND July 01, 2020 4 min read

14 Gut-Healthy Recipes to Boost Digestion and Immunity

Did you know that the key to a strong immune system begins in the gut? Up to 70 percent of your immune cells live in the walls of your intestines. That’s why a healthy gut – and proper digestion – is so important for protecting your body from bacteria and viruses.

The great news is that you can EAT your way to a better immune system – just by indulging in these gut-healthy recipes!

1. Vegan Cauliflower Curry

 

One serving of cauliflower provides around 100% of your daily recommended amount of vitamin C and about a quarter of your daily vitamin K. Serve this curry with probiotic yogurt for extra gut-healthy nutrients!

Find the recipe here: https://www.thecandidadiet.com/recipe/cauliflower-curry/

2. Beet and Cabbage Sauerkraut

 

You’ve heard that fermented foods are great for your gut – so why not make your own? This lightly fermented Beet and Cabbage Sauerkraut is fresh, crunchy and not too salty – so it’s great as a side-dish or salad. And it’s full of that wonderful probiotic bacteria that will maintain the good functioning of your immune cells. Great as a side-dish or a snack.

Find the recipe here:  https://www.feastingathome.com/beet-and-cabbage-kraut/

3. Happy Gut Bowl

 

Remember that all health begins in the gut? This dish is packed with gut-healthy probiotics: perfect for supporting your ‘friendly’ bacteria! Broccoli and quinoa supply protein and fiber, while sauerkraut is a rich source of the fermented bacteria that your gut needs to function properly. The texture and flavor of this delicious bowl will make both you and your gut happy!

Find the recipe here:  https://www.thecandidadiet.com/recipe/happy-gut-bowl/

4. Soba Noodle Bowl with Garlic Shrimp and Miso Dressing

 

With a combination of steamed, marinated, fresh and sautéed vegetables, this dish will make your tastebuds happy – and your tummy! Miso is a fermented food that’s not only delicious but an excellent source of probiotic bacteria to nourish your gut microbiome. Soba is the Japanese name for buckwheat, which makes these noodles much higher in protein and fiber than many other varieties. Just what your body needs to keep your immune cells in good order.

Find the recipe here:  https://www.foodnetwork.ca/global-eats/blog/fresh-soba-noodle-bowl-with-garlic-shrimp-miso-dressing-34884/ 

5. Golden Red Lentil Dal

 

Dal is a staple throughout the Indian subcontinent and has fuelled billions of people for centuries. Turmeric and ginger are both powerful anti-inflammatory superfoods that help to restore the integrity of the gut. Turmeric also wards off bacteria and viruses while ginger is a fantastic circulatory stimulant, helping to keep your cells nourished. And lentils are packed with gut-healthy fiber to keep your intestines moving smoothly!

Find the recipe here:  https://www.deliciouseveryday.com/red-lentil-dal/

6. Braised Coconut Spinach And Chickpeas With Lemon

 

This sounds super fancy – but it’s super easy! The spinach and lemon provide a good dose of vitamin C, while the sweet potato is rich in vitamin A. Garlic and ginger are fantastic antimicrobials and the coconut is known for reducing inflammation in the gut thanks to its butyric acid content. Chickpeas will top up your fiber intake and provide a delicious vegetarian protein. Even regular meat-lovers will enjoy this!

Find the recipe here:  https://www.thekitchn.com/recipe-braised-coconut-spinach-chickpeas-with-lemon-recipes-from-the-kitchn-164551

7. Healing Chicken Soup

 

Chicken soup is one of the greatest healers of all time! A hearty, veg-packed soup is perfect for nourishing the gut and supporting your gut bacteria. This classic recipe is brimming with anti-inflammatory herbs including ginger, turmeric, and garlic. The chicken provides protein for building the integrity of your gut and the six cloves of garlic are sure to fight off any invader!

Find the recipe here:  https://www.ambitiouskitchen.com/the-best-chicken-soup-recipe/

8. Kimchi Fried Rice

 

As a fermented food, kimchi is a powerful source of nutrients for your gut microbiome, helping them to crowd out ‘bad’ bacteria. A staple in the Korean diet for centuries, kimchi is low in calories but high in the nutrients that your immune system needs the most: iron, folate, and vitamins B6 and K.

This recipe can be modified to include any veggies you have on hand. Use brown rice to add extra fiber, flavor and texture.

Find the recipe here:  https://www.feastingathome.com/kimchi-fried-rice/

9. Probiotic Power Bowl

 

This nutrient-dense dish is packed with gut-healthy prebiotics and probiotics. Vitamins and minerals are supplied in the roasted beets, cauliflower, and dandelion greens, while the sauerkraut helps to keep your gut in good shape! Brown rice and walnuts are an excellent source of fiber.

Find the recipe here:  https://www.theroastedroot.net/gut-healthy-probiotic-power-bowls/

10. Golden milk

 

This is a personal favorite of mine as it combines coconut milk with turmeric, ginger, and cinnamon. All 4 of these ingredients are proven antifungals and great for maintaining a healthy balance in your gut. The healthy fats in the coconut milk also help you to absorb the turmeric, as it is not water-soluble.

Find the recipe here:  https://weelicious.com/golden-milk/

11. Green Breakfast Smoothie

 

Need a healthy breakfast to go? This green smoothie contains a bunch of the best green veg plus spirulina – a rich source of protein and micronutrients. Spinach is rich in vitamins C and K, and banana is an excellent source of potassium and fiber. Use a non-dairy milk such as unsweetened almond milk to add even more nutrients!

Find the recipe here:  https://www.bbcgoodfood.com/recipes/green-breakfast-smoothie

12. Coconut Chickpea Curry With Broccoli Rice

 

A warming, immune-stimulating dish for those chilly nights! Coconut is a proven gut healer, fighting off fungi and other microbials while also reducing inflammation in the intestines. Garlic, red onion, and ginger key inflammation at bay while pumping up your immune system. Beans and broccoli supply vitamin C plus gut-healthy fiber and prebiotics. The chillis are great for boosting your circulation so that your body can deliver all those fantastic nutrients to every cell!

Find the recipe here:  https://www.taste.com.au/recipes/coconut-chickpea-curry-broccoli-rice/o6qlgz82?r=recipes/guthealthrecipes&c=5ctpxvlh/Gut%20health%20recipes

13. Chicken Bone Broth

 

Bone broth is rich in vitamins, minerals, and amino acids: the building blocks of protein. It’s also a fantastic source of bioavailable collagen, which nourishes the gut and supports your many immune cells. Bone broth is also wonderfully easy to digest, so every nutrient is quickly absorbed by your body.  This simple recipe is both food and medicine!

Find the recipe here:  https://minimalistbaker.com/how-to-make-bone-broth/

14. Zucchini Shakshuka

 

This Middle-Eastern dish is full of fiber, immune-boosting nutrition and flavor! Sunflower seeds are a great source of vitamin E, an important antioxidant that protects your cells from harmful free radicals. The zucchini provides dietary fibre to feed the microorganisms in your gut and to keep things moving properly. And the massive serving of vegetables will ramp up your daily veggie intake to where it should be.

Find the recipe here:  https://loveyourgut.com/recipes/courgette-shakshuka/

Katie Stone, ND
Katie Stone, ND



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