16 Recipes To Improve Your Gut Health

by Katie Stone, ND February 18, 2019 5 min read

Turmeric latte for improved gut health

If you’ve been suffering the symptoms of poor gut health for some time, you’ve probably wondered why it takes so long to heal. Well, the truth is that many people don’t realize they can heal themselves. Both diet and supplements can play a really important role in that!

To truly heal your gut from the inside out, you have to start with what you eat. What goes into your mouth will affect your entire digestive system. Harmful foods such as refined sugars and carbohydrates, fizzy drinks, alcohol, trans fats and other ‘junk’ will wreak havoc on your microbiome.

Here are 20 of the best recipes for your gut health!

Breakfast Recipes to Improve Gut Health

The most important meal of the day. Make it a good one!

Cinnamon Coconut Crisp Cereal

Can’t imagine life without cereal for breakfast? That’s okay – you can still have your cereal AND boost your gut health. This nutritious cereal recipe contains a host of ingredients to encourage a healthy microbiome: coconut, cinnamon and almond flour.

Goat Yogurt and Blueberry Breakfast Smoothie

It’s important to note that some people may not be able to properly digest dairy-based yogurt, especially if they are lactose/dairy intolerant. Fortunately, there are plenty of options for non-dairy yogurts, such as those made with goat’s milk or coconut milk. Remember it must be unsweetened!

Blueberries are also a good source of prebiotics, as the skin contains pectins. Prebiotics are the ‘food’ for probiotics, which means they help to provide the fuel for healthy bacteria to thrive.

Apple & Walnut Yogurt Parfait

Dessert for breakfast? Why not! Natural unsweetened yogurt is a good source of probiotics, which are the ‘friendly’ bacteria that support the microbiota of your gut (1).

Eating probiotic-rich yogurt can help improve the numbers of beneficial microorganisms in your intestines, which will in turn help with digestion and immune health.

Lunch Recipes to Boost Your Microbiome

Your midday meal should be substantial enough to stave off those afternoon hunger pangs without making you feel bloated and heavy.

Thai Carrot Soup

Soup is one of those simple meals that can be served around the year, but it’s even better during winter. Carrots of course contain Vitamin A, which is necessary for the healthy functioning of the immune system. Vitamin A is also an antioxidant that helps to fight the damage caused by free radicals.

Coconut Ginger Soup

This carrot soup is great for an inflamed gut because it contains both coconut oil and ginger, two potent anti-inflammatories. Fresh ginger is a fantastic digestive aid, and also helps to reduce nausea.

Coconut oil provides antifungal benefits to the digestive tract, while also soothing irritated mucous membranes (2).

Avocado Omelet

An omelet makes for a fantastic healthy meal for lunch or dinner. This avocado omelet is super simple, but contains two of the most nourishing ingredients you’ll ever find: eggs and avocado.

These are rich in protein and healthy omega-3 fatty acids. You’ll feel satisfied, and the omega-3s will help to reduce inflammation in the gut and support the repair of damaged tissues.

Mediterranean Zucchini Dip

This zucchini dip is a delicious and healthy way to add more fermented foods to your diet and boost the healthy microbiota in your gut. You can also experiment with different herbs.

Garlic Dressing

The garlic in this recipe is excellent for fighting off any pathogenic fungi in the gut, such as Candida albicans (3).

Raw garlic also functions as a prebiotic, which makes this recipe a fantastic all-rounder for lunch, snacks or even a side dish. Serve with salad or fresh vegetable sticks and you’ve got a great gut-healthy meal.

Bone Broth

Possibly one of the most nourishing foods for the gut! Bone broth is rich in glutamine, the amino acid required for ‘sticking’ loose intestinal cells back together again. It also contains vitamin A, calcium, iron, phosphorous, zinc, selenium, magnesium, and much more.

Dinner Recipes For a Healthy Microbiome

Not too heavy, not too light – and just the right amount of nutrients to keep inflammation at bay.

Buckwheat and Spinach Pancakes with Salmon

Buckwheat is a great source of dietary fiber and polyphenols, which are both needed to help restore healthy gut microflora. Spinach is also rich in polyphenols and antioxidants, which adds plenty of essential micronutrients to your day. And let’s not forget the healthy omega-3 benefits of salmon!

Stir-Fried Veg and Shrimp with Rice Noodles

This delicious stir-fry is made with ghee, which is rich in butyric acid. Butyrate is a potent anti-inflammatory for the gut and helps to keep the lining of your gastrointestinal tract healthy.  

Curried Chicken Bowl

Looking for a new and creative way to transform leftover roast or grilled chicken? With a few gut-healthy staples from your pantry, such as coconut milk, garlic, turmeric, and ginger, you can create this unique and flavorful curried chicken bowl in minutes.

Egg and Avocado Veg Salad

When you eat nourishing whole foods that are rich in omega-3 fatty acids, vitamins, minerals and amino acids, your microbiota will thrive. Even better, you’ll help to reduce inflammation, restore the lining of your gut and support sensitive immune cells.

Desserts for a Healthy Gut

Yes, you can heal your gut AND have some sweet treats!

Cocoa Coconut Slice

Coconut oil is a powerful antifungal and also a rich source of fatty acids, which can help in reducing inflammation and supporting the intestinal lining (4).

This recipe is sugar-free but contains enough sweetness to satisfy your sweet cravings. You can even eat it as a healthy snack or dessert!

Lemon-Lime Tarts

These delicious lemon-lime tarts have a wonderfully light, summery flavor, but they contain all natural ingredients and no added sugars at all. They’re packed full of nutritious, anti-inflammatory ingredients to give your digestion a helping hand.

Drinks to Support Your Microbiome

Turmeric Latte

Turmeric is renowned for its powerful healing properties. It’s been found to not only ward off pathogenic bacteria and fungi, but also to soothe irritated mucous membranes and reduce inflammation. It’s a fantastic antioxidant too.

Homemade Kombucha

Kombucha is a delicious, sparkling drink made by fermenting tea with a SCOBY (special culture of beneficial yeasts). The sugar added to the recipe is fermented, which means the result contains little to no sugar at all: just healthy probiotics! 

Lastly, Don’t Forget Your Probiotic!

Eating a healthy diet is an important part of the gut health puzzle. But if you’ve been suffering from poor digestion for a long time, chances are you need an extra boost.

Look for a probiotic that contains multiple strains of bacteria, and that will be able to deliver those bacteria past your stomach acid and to your gut. Our probiotic includes 12 different strains that can help to restore your gut health to normal. Check it out today!

Katie Stone, ND
Katie Stone, ND


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