10 Healthy Gut Recipes

In this post, I’m sharing 10 Healthy Gut Recipes! If you’re looking for gut-health recipes (that also taste great), no need to look any further. Try these natural probiotics, DELICIOUS recipes for a healthy gut today.

What is Gut Health?

Known as the digestive tract or gastrointestinal (GI) tract, the gut covers the parts of the body involved with food intake and output from top to bottom.

This includes the:

• mouth
• esophagus
• stomach
• small intestine
• pancreas
• liver
• gallbladder
• colon and
• rectum.

But when we talk about gut health, we’re really talking about the bacteria that happens in your large intestine. 1

All food is ultimately broken down in the gut to a simple form that can enter the bloodstream and be delivered as nutrients throughout our bodies. This is only possible with a healthy digestive system. A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses, and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being. 2

The truth is, in order to survive, the healthy bacteria in your gut, as well as your digestive system as a whole, requires a steady supply of nutrients. So do not worry! I have below, 10 AMAZINGLY, mouthwatering recipes to help promote your healthy gut!

10 Healthy Gut Recipes

Berries & Banana Smoothie

Servings: 2
Preparation Time: 10 minutes

Ingredients:

• 2 frozen bananas, peeled and sliced
• 1 cup frozen mixed berries
• 2 tablespoons almonds
• 1 tablespoon maple syrup
• 1½ cups kefir

Instructions:

1. In a high-speed blender, place all ingredients and pulse until creamy.
2. Pour into two glasses and serve immediately.

Nutritional Information per Serving:

Calories: 327
Fat: 9.6g
Sat Fat: 4.1g
Carbohydrates: 54.7g
Fiber: 8.6g
Sugar: 34.6g
Protein: 9g

Overnight Oats

Servings: 2
Preparation Time: 10 minutes

Ingredients:

• ½ cup old-fashioned oats
• ½ cup unsweetened vanilla almond milk
• 2 tablespoons unsweetened applesauce
• 2 tablespoons fat-free plain Greek yogurt
• 1 tablespoon dried plums, chopped
• ¾ teaspoon organic vanilla extract
• ¼ teaspoon ground cinnamon
• Pinch of sea salt
• 1 tablespoon walnuts, chopped

Instructions:

1. Place all the ingredients except for walnuts in a large bowl and mix until well combined.
2. Refrigerate, covered overnight.
3. In the morning, remove the mixture from the refrigerator and serve with the topping of walnuts.

Nutritional Information per Serving:

Calories: 143
Fat: 4.6g
Sat Fat: 0.4g
Carbohydrates: 21.6g
Fiber: 3.3g
Sugar: 5.5g
Protein: 4.7g

Seeds Porridge

Servings: 2
Preparation Time: 15 minutes

Ingredients:

• 4 tablespoons coconut flour
• 2 tablespoons flax meal
• 2 tablespoons chia seeds
• 1 teaspoon ground cinnamon
• 1 teaspoon organic vanilla extract
• Salt, as required
• 1½ cups unsweetened almond milk
• 1 tablespoon unsweetened applesauce
• 1 small banana, peeled and sliced
• 2 teaspoons almonds, chopped

Instructions:

1. In a bowl, place the coconut flour, chia seeds, flax meal, cinnamon and salt and mix well.
2. Add the applesauce and almond milk and stir until well combined.
3. Set aside for about 2-3 minutes.
4. Stir the mixture well and refrigerate, covered overnight.
5. In the morning, divide the porridge into serving bowls.
6. Top with banana slices and almonds and serve.

Nutritional Information per Serving:

Calories: 278
Fat: 12.8g
Sat Fat: 4.6g
Carbohydrates: 36.5g
Fiber: 17.5g
Sugar: 9.3g
Protein: 8.8g

Broccoli with Bell Peppers

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes

Ingredients:

• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 1 large white onion, sliced
• 2 cups small broccoli florets
• 3 red bell peppers, seeded and sliced
• ¼ cup vegetable broth
• Sea salt and ground black pepper, to taste

Instructions:

1. In a large skillet, heat the oil over medium heat and sauté the garlic for about 1 minute.
2. Add the onion, broccoli and bell peppers and stir fry for about 5 minutes.
3. Add the broth and stir fry for about 4 minutes more.
4. Serve hot.

Nutritional Information per Serving:

Calories: 126
Fat: 7.5g
Sat Fat: 1g
Carbohydrates: 14.3g
Fiber: 2.3g
Sugar: 6.9g
Protein: 3.1g

Quinoa & Veggie Salad

Servings: 4
Preparation Time: 15 minutes
Cooking Time: 20 minutes

Ingredients:

For Salad:

• 2 cups water
• 1 cup quinoa, rinsed
• Sea salt, as required
• 2 cups multi-colored bell peppers, seeded and chopped
• 1 cups cherry tomatoes, halved
• 1 cup black olives, pitted
• ¼ cup scallion greens, chopped

For Dressing:

• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, minced finely
• 2 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• Sea salt and ground black pepper, to taste

Instructions:

1. In a saucepan, add water, quinoa and salt and bring to a boil on high heat.
2. Adjust the heat to low and simmer, covered for about 15 minutes or until the liquid is absorbed.
3. Transfer the quinoa into a large bowl.
4. Add remaining salad ingredients and stir to combine.
5. In a separate bowl, add all dressing ingredients and mix until well combined.
6. Place dressing over quinoa mixture and mix until well combined.
7. Serve immediately.

Nutritional Information per Serving:

Calories: 290
Fat: 13.5g
Sat Fat: 1.8g
Carbohydrates: 37g
Fiber: 5.7g
Sugar: 4.4g
Protein: 7.5g

Tempeh with Veggies

Servings: 3
Preparation Time: 15 minutes
Cooking Time: 17 minutes

Ingredients:

For Sauce:

• 3 tablespoons tahini
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup
• ¼ teaspoon red pepper flakes, crushed

For Tempeh & Veggies:

• 3 tablespoons olive oil, divided
• 8 ounces tempeh, cut into 1×2-inch rectangular strips
• 8 ounces fresh button mushrooms, sliced thinly 
• 1 tablespoon fresh ginger, minced
• 8 ounces fresh spinach 
• 1 tablespoon garlic, minced

Instructions:

1. For the sauce: in a bowl, add all ingredients and beat until well combined.
2. In a large-sized skillet, heat the oil over medium-high heat and cook the tempeh for about 4-5 minutes or until browned.
3. With a slotted spoon, transfer the tempeh into a bowl and set aside.
4. In the same skillet, heat the remaining oil over medium-high heat and cook the mushrooms for about 6-7 minutes, stirring frequently. 
5. With a slotted spoon, transfer the mushrooms into a bowl and set aside.
6. In the same skillet, add the spinach, ginger and garlic and cook for about 2-3 minutes.
7. Stir in the cooked tempeh, mushrooms and sauce and cook for about 1-2 minutes, stirring continuously.
8. Serve hot.

Nutritional Information per Serving:

Calories: 469
Fat: 34.4g
Sat Fat: 5.4g
Carbohydrates: 25.2g
Fiber: 4.4g
Sugar: 7g
Protein: 22.7g

Baked Leeks

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 1 hour 10 minutes

Ingredients:

• 4 large leeks
• 3 tablespoons extra-virgin olive oil
• ½ teaspoon Herbs de Provence
• Sea salt and ground black pepper, to taste

Instructions:

1. Preheat the oven to 350 ºF.
2. Lightly grease a baking dish.
3. Trim the roots and dark green tops of each leek, leaving about 5-8-inch of white and light green parts. 
4. Then cut the leeks in quarters.
5. Arrange the leeks into the prepared baking dish in a single layer.
6. Drizzle the leeks with oil and then sprinkle with Herbs de Provence, salt and black pepper.
7. With a foil, cover the baking dish and bake for approximately 50-60 minutes.
8. Uncover and bake for approximately 10 minutes more.
9. Serve hot. 

Nutritional Information per Serving:

Calories: 144
Fat: 10.8g
Sat Fat: 1.5g
Carbohydrates: 12.6g
Fiber: 1.6g
Sugar: 3.5g
Protein: 1.3g

Soybean Falafels 

Servings: 4
Preparation Time: 20 minutes
Cooking Time: 10 minutes

Ingredients:

• 1 cup boiled soybean, drained and squeezed
• Pinch of baking soda
• 4 scallions, chopped
• 2-3 tablespoons fresh cilantro, chopped 
• 2 fresh parsley sprigs, chopped
• 1 garlic clove, chopped finely
• 5 bread slices
• ½ teaspoon ground cumin
• Sea salt and ground black pepper, as required
• ½ teaspoon red chili powder
• ¼ cup extra-virgin olive oil

Instructions:

1. In a bowl of water, soak the bread slices for about 1-2 minutes.
2. Then squeeze each slice well.
3. In a large-sized bowl, add the squeezed bread slices and remaining ingredients except for oil and with your hands mix until well blended.
4. Set the mixture aside for about 5-10 minutes.
5. Make small-sized balls from the mixture.
6. In a wok, heat oil over medium heat and cook the falafels in 2 batches for about 3-5 minutes or until golden brown.
7. With a slotted spoon, transfer the falafels onto a paper towel lined plate to drain.
8. Serve warm. 

Nutritional Information per Serving:

Calories: 361
Fat: 22.5g
Sat Fat: 3.1g
Carbohydrates: 22.1g
Fiber: 5.2g
Sugar: 4.3g
Protein: 18.4g

Chicken with Salsa

Servings: 6
Preparation Time: 20 minutes
Cooking Time: 15 minutes

Ingredients:

For Chicken Breasts:

• 6 (6-ounce) skinless, boneless chicken breast halves
• 4 teaspoons orange zest, grated finely
• ½ cup fresh orange juice
• 4 garlic cloves, minced
• 3 tablespoons maple syrup
• 2 teaspoons dried thyme, crushed
• Sea salt and ground black pepper, as required

For Salsa:

• 1 cup fresh pineapple, chopped
• 1 cup bell peppers, seeded and chopped 
• ¼ cup red onion, chopped
• 1 cup tomato, chopped
• ¼ cup fresh cilantro, chopped
• 1 jalapeño pepper, seeded and chopped
• 2-3 tablespoons fresh lime juice
• Sea salt and ground black pepper, as required

Instructions:

1. For the chicken: in a large-sized zipper bag, add all the ingredients and seal it.
2. Shake the bag to coat the chicken with marinade well.
3. Refrigerate to marinate for about 6-8 hours, flipping occasionally.
4. Preheat the oven to the broiler.
5. Arrange the oven rack about 6-inch away from the heating element. 
6. Line a broiler pan with a piece of foil.
7. Remove the chicken breasts from the bag and discard the marinade.
8. Arrange the chicken breasts onto the prepared pan in a single layer.
9. Broil for about 15 minutes, flipping once halfway through.
10. Meanwhile, for salsa: in a large-sized bowl, add all ingredients and gently stir to combine.
11. Divide the salsa and chicken breasts onto serving plates and serve.
12. Serve hot.

Nutritional Information per Serving:

Calories: 282
Fat: 6.3g
Sat Fat: 2.3g
Carbohydrates: 17g
Fiber: 1.5g
Sugar: 12.5g
Protein: 39g

Salmon with Asparagus

Servings: 6
Preparation Time: 15 minutes
Cooking Time: 20 minutes

Ingredients:

• 6 (4-ounce) salmon fillets
• 2 tablespoons olive oil
• 3 tablespoons fresh parsley, minced
• ¼ teaspoon ginger powder
• Salt and ground black pepper, as required
• 1½ pounds fresh asparagus

Instructions:

1. Preheat your oven to 400 ºF. 
2. Grease a large baking dish.
3. In a bowl, place all ingredients and mix well.
4. Arrange the salmon fillets into the prepared baking dish in a single layer. 
5. Bake for approximately 15-20 minutes or until the desired doneness of salmon.
6. Meanwhile, in a pan of boiling water, add asparagus and cook for about 4-5 minutes.
7. Drain the asparagus well.
8. Serve salmon fillets alongside the asparagus.

Nutritional Information per Serving:

Calories: 214
Fat: 11.8g
Sat Fat: 1.7g
Carbohydrates: 4.6g
Fiber: 2.5g
Sugar: 2.2g
Protein: 24.6g

---

Wooooow! 10 Healthy Gut Recipes! I hope you’re excited because this is one of my favorite things I’ve put together for you. Not only will these recipes help support your gut health with natural probiotics… BUT they are also so very delicious! It’s so easy to fall into this trap of ‘healthy food tastes like crap!” but not around here, because flavor is very important to me.

These 10 recipes have definitely helped me stay focused and confident in getting meals on the table whether for myself or the whole family! 

Dreaming of more recipes like this that will have your kids begging for more? It doesn’t have to just be a dream! I’ve created an eBook with 50 recipes that are kid AND husband-approved because cooking should not be an added stress mama. Get your copy today. “50 Delicious Recipes For The Whole Family”. (and it’s on sale!!)

Let me know if you find inspiration for your own recipe by tagging me on IG @nathaliamelofit! I love cooking with you guys over there. 

And if you LOVED these recipes, please share them with your friends and family! Make sure to save it on Pinterest so you can find it when you’re roaming the supermarket! 

References

Gut Health Recipes For How to Improve Gut Health. (2022). Retrieved 15 March 2022, from https://www.olivemagazine.com/recipes/collection/recipes-healthy-gut/

Null. (n.d.). What is ‘gut health’ and why is it important? news. Retrieved March 15, 2022, from https://health.ucdavis.edu/news/headlines/what-is-gut-health-and-why-is-it-important/2019/07#:~:text=A%20healthy%20gut%20contains%20healthy,general%20health%20and%20well%2Dbeing.