Having a few easy, healthy gut recipes up your sleeves is essential for those days when you can’t think of what to cook. Here is a listing of some such recipes and inspiration for more!
As someone who values overall well-being, I have come to realize the vital role that a healthy gut plays in our lives. Our gut is home to trillions of beneficial and harmful bacteria that can significantly impact our digestion, immune system, and even mental health. When our gut is balanced and thriving, we experience improved energy levels, enhanced nutrient absorption, and a strengthened immune system. On the other hand, an unhealthy gut can lead to various ailments such as bloating, constipation, and even chronic diseases. Therefore, taking care of our gut health should be a top priority. This means we need to feed our gut microbes with healthy gut recipes!
Maintaining a healthy gut involves adopting a lifestyle that promotes the growth of beneficial bacteria while minimizing the harmful ones. This can be achieved through a combination of dietary and lifestyle changes. By incorporating healthy gut recipes into our daily routine, we can nourish our gut and improve our overall well-being.
Healthy gut recipes
Certain key ingredients are particularly beneficial when it comes to healthy gut recipes for promoting gut health. These ingredients include fibre-rich foods, fermented foods, and foods rich in probiotics. Fiber acts as food for the beneficial bacteria in our gut, promoting their growth and diversity. Fermented foods, such as yoghurt, sauerkraut, and kimchi, contain live cultures that introduce beneficial bacteria into our gut. Probiotics, either in the form of supplements or naturally occurring in foods like kefir and tempeh, also contribute to a healthy gut by balancing the gut flora.
Keeping a few of these recipes handy is a great way to ensure you take care of your gut bacteria even when you are busy.
1. Healthy-gut yogurt bowl
Yoghurt, curds, and kefir are all probiotic options that can be easily prepared at home. If you are lactose-intolerant, you can substitute them with dairy-free yoghurt or silken tofu. Add your favourite fruits like berries and bananas for a bowl rich in antioxidants and fibre. You can even incorporate a tablespoon of chia seeds for texture. Top with toasted seeds and granola for a delicious crunch. Sweeten it with honey if desired.
2. Gut healing bone broth soup
Bone broth is believed to have gut-healing properties and is an easy, healthy gut recipe. It is very easy to prepare a bone broth at home. Add washed and cleaned chicken bones (or any other meat you prefer) to a large stockpot. Add garlic pods and veggie scraps (carrot peels, cabbage stems and onion scaps) with enough water to cover. Bring the soup to a boil and simmer for 15-20 minutes. You can skim off the foam that appears on top. Allow the broth to cool, and then strain it into a jar. Use immediately or store in the fridge for the future.
To make bone broth soup, boil or pressure-cook veggies of your choice in the bone broth until they are soft and mushy. Blend the veggies along with the broth. Season with salt and pepper. Serve with a hearty slice of sourdough bread, and you have a complete, comforting, gut-healing meal for the weeknight!
Here are some veggie combinations I use:
- Tomato, onion, carrots
- Yellow pumpkin/ butternut squash, carrots, tomato and onion
- Spinach, potato, onions and tomatoes
- Brocolli, onions and potatoes
- Cauliflower, potatoes and onions (top this soup with some cheese at the end, and your kids will ask for a second serving!).
- When in a rush, blend avocado, jalapeno, and a few garlic cloves with the bone broth for a tasty, quick and healthy soup.
3. Probiotic-rich fermented vegetables
Fermented vegetables in various forms exist across cultures as kimchi, sauerkraut and table olives. Fermented vegetables are rich in probiotics, fibre and bioactive substances that benefit gut health. However, remember that the products on the store shelves are often supplemented with preservatives and processed in ways that can hamper the probiotic properties. Pickled vegetables made with vinegar (usually the ones in supermarkets) may taste similar to the lacto-fermented pickled vegetables made at home, but do not have the same health benefits.
Pickled vegetables are an easy pantry staple that can be prepared at home within minutes and used in many healthy gut recipes. For a simple sauerkraut, wash and finely slice cabbage. You can also add grated carrots. Add salt and massage it in till the vegetables release some water. Pack the vegetables into sterilized glass jars with the brine. Make sure the brine covers the vegetables entirely. You will need to add some weight to ensure the vegetables remain submerged. Close the jars loosely to allow the fermentation gases to escape, or use fermentation lids. You will see the fermentation start when bubbles appear in the brine. Keep the jars at room temperature for 2-3 days at least before transferring them into the refrigerator. You can keep them longer for even a week or two, depending on your taste.
4. Overnight oats for a gut-healthy start to the day
Oats are rich in dietary fibre and have proven cholesterol-lowering and antidiabetic effects. Oats also provide substantial levels of other bioactive compounds. Consuming oats helps improve your immunity and the gut microbiome.
Overnight oats are an easy way to reduce the stress associated with the morning rush to work and supplement your gut. Combine rolled oats, your favourite type of milk, some flavouring (vanilla extract or cinnamon powder), cut fruits and some nuts in a container. Pop it in the refrigerator before you go to bed, and you have a healthy and delicious breakfast ready in the morning.
5. Gut-nourishing rice bowl
Rice bowls pack the complete meal in one bowl. I like to substitute white rice with more nutrition-dense grains like millet, quinoa, brown rice or parboiled rice. Prepare the rice a day in advance if you are rushed for time in the morning. Heat some oil in a wok and toss in some aromatics (garlic, chillies or spices like pepper and cinnamon). Stir in some finely chopped onions and veggies or your choice. I usually add finely chopped carrots, capsicum, cabbage, mushrooms and beans- basically whatever I have at home. The key is to chop them finely – this ensures that the veggies get well integrated into the rice and picky eaters (like my kids) cannot fish them out! Finish off with some soy sauce for the umami taste. I top mine with a fried egg as the protein. You can also add pan-seared fish, tofu, or roasted meats.
Incorporating healthy gut recipes into your daily routine is a wonderful way to support your gut health and overall well-being. By nourishing your gut with fibre-rich foods, fermented foods, and probiotics, you can promote a healthy gut flora and enjoy the benefits of improved digestion, enhanced nutrient absorption, and a strengthened immune system. So, why not embark on a culinary adventure and try these delicious and nourishing recipes for a healthy gut? Remember, cooking from scratch is the key to good gut health.
Recipes from scratch
Check out these healthy recipes and can be cooked from scratch on our blog.
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