6 Best Recipes For Your Gut Health, Says Dietitian — Eat This Not That

Focusing on your gut health it’s something that can help you maintain your health beyond helping you go to the bathroom a little more regularly. to support her immune health to possibly support your mental health, your gut health can have a profound impact on your overall well-being. Sure, it may seem surprising that the condition of your gut can influence so many aspects of your health, but prioritizing your gut health can really affect so many facets of how you feel.

In fact, recent studies have suggested that the gut microbiome plays an important role in reducing the risk of various chronic diseasesincluding inflammatory bowel disease, obesity, type 2 diabetes, cardiovascular disease, and cancer. At the same time, it is now understood that diet plays an important role in the health of our gut, specifically the health of our gut microbiome. Some data shows that dietary changes can affect the gut microbiome in as little as 24 hours.

So what is a gut health friendly diet? Generally speaking, a diet rich in plant-based Y high fiber foods and foods that contain live probiotics will make up the majority of your food choices. Low fiber and refined carbohydrates, concentrated sweets and sugary drinks will be enjoyed less often (but not ever, we would never tell you to skip a piece of cake on your birthday!).

Supporting your gut health doesn’t mean relying on wellness shots, supplements, or fad powders that claim to keep your gut wellness in check. Leaning on some easy-to-make and totally delicious recipes that contain certain fiber-packed ingredients, probioticsand other important factors can help you maintain your gut health in a very affordable and satisfying way.

If you’re looking to try your hand at whipping up some healthy gut health recipes in your own kitchen, here are six delicious ones for you to try.

This Grilled Chicken Avocado Salad is packed with ingredients that support gut health, like greens and avocado. But the shining star of this gut-friendly salad is the addition of walnuts.

walnuts Not only are they a nutritional powerhouse that have a nice balance of healthy fats, plant-based protein, and fiber to help give this salad staying power, but these nuts also play a role in your gut microbiome.

A study published in nutrients found that consuming a nut-enriched diet had a positive impact on the gut microbiome by boosting “good” probiotic and butyric acid-producing bacteria. Butyric acid is believed to be helpful for digestive health by helping to maintain colon health. In addition, a study from the USDA and the University of Illinois, published in The nutrition diary, found that walnut consumption was associated with positive changes in the gut microbiome. Adults who ate 42 grams (about 1.5 ounces) of walnuts every day for three weeks experienced an increase in beneficial gut bacteria and a decrease in secondary bile acids, which may play a role in colon cancer, inflammation, and gastrointestinal disease.

This salad can be an easy recipe to use on busy days when you want to eat nutritious food and keep your gut health in check at the same time.6254a4d1642c605c54bf1cab17d50f1e

Get our recipe for Grilled Chicken and Avocado Salad.

When people think of gut health, they don’t always think of dessert options. But this sorbet is completely safe for intestinal health, thanks to the inclusion of kiwi fruits (including the skin!), giving this treat a hefty dose of fiber. Combining nutritious ingredients such as kiwi and fresh orange juice and leaning on a Ninja™ CREAMi® machine to create a simple sorbet makes eating to support gut health totally delicious and easy to do.

Get the recipe from Nutrition Counseling Now.

Beans in general, they are the best foods for intestinal health. The dietary fiber found in beans, called resistant starch, is not broken down in the small intestine and ultimately enters the colon in its whole form. This starch will ferment and produce certain fatty acids as a by-product, causing a lower pH environment where potentially harmful bacteria (such as e.coli) cannot thrive. This filling slow cooker bean soup is packed with nutrients and incredibly easy to make.

Get our recipe for Cuban Tomato and Black Bean Soup in Slow Cooker.

Coleslaw is usually drowned in heavier additions like mayonnaise. But this coleslaw recipe lets the gut-healthy veggies shine. Loaded with a variety of cabbage for fiber, greek yogurt for live cultures that support gut health, and carrots For a natural crunch, this coleslaw is a versatile side dish that can be enjoyed multiple times a week.

Get our recipe for Easy and healthy coleslaw.

The combination of beans and vegetables gives this dish a healthy dose of a variety of healthy fibers for gut health, along with important vitamins and minerals. Make a large batch of this salad and store leftovers in the refrigerator to enjoy throughout the week.

Get the recipe from The view from the big island.

Sauerkraut is one of the best foods for gut health thanks to the fiber and beneficial live bacteria, called probiotics. Like everything fermented foodsEating sauerkraut helps colonize your gut with the “good” bacteria to help you experience positive gut health. Add this sauerkraut to sandwiches or include it on top of your veggie dog for a probiotic boost.

Get the recipe from minimalist baker.

Lauren Manaker MS, RDN, LD, CLEC