3 Easy-to-Make Gut Health Recipes You’ll Love

The foods we eat play a huge role in the health of our body overall, but specifically the health of our gut. There are many studies out there that show that choosing healthy foods can improve all different aspects of your life, from your gut to your skin to your mental health. We’ve picked out our favorite gut health recipes for you to try here!

 

Why Does Gut Health Matter? 

Your gut health is an essential component of your overall health. Your gut is where the food you eat is broken down before entering the bloodstream, where it is delivered in the form of nutrients throughout your body. 

If your digestive system is unhealthy, the whole system functions less effectively. 

When your gut is healthy, it is full of healthy bacteria and immune cells that work together against infectious agents, which can take the form of bad bacteria and viruses. 

When your gut is healthy, it sends messages via hormones and the nervous system to your brain, which improves your overall health and wellbeing as well.

Of course, we’ve all experienced digestive issues. We all know what it feels like to suffer from abdominal pain, bloating, diarrhea, nausea, heartburn, constipation, and vomiting at some point or another in our life. If you regularly experience some of these symptoms, it could mean you have an underlying condition that needs to be addressed.

If you are suffering from more serious symptoms of gastric distress, like sudden weight loss, blood in your stool, difficulty or pain when swallowing, or jaundice, then you should consult your doctor, as these can be symptoms of a serious underlying gastrointestinal condition.

Related: Why You Need to Eat Raw Food Now to Cope with Chronic Fatigue

What Foods Help Improve Gut Health? 

Your diet plays a huge role when it comes to your gut health. You want to feed your body nourishing foods. Fresh fruits and veggies are always a good choice. Eating nuts, seeds, and legumes will boost your daily protein and fiber counts.

While it’s okay to eat meat, you should choose chicken and fish over red meat when you have the choice. Try to steer clear of charred meats, which have actually been shown to increase the odds of stomach and colon cancers.

The best general advice when it comes to choosing foods that are good for your gut is to use common sense. Your body knows what foods make you feel good. Avoid being taken in by food trends that promise magical results.

3 Gut Health Recipes You Should Try

One of the best ways to take care of your gut is by choosing foods that nourish and protect it. 

You don’t have to be a professional chef to do so! This great cookbook can help you put together a meal plan designed to focus on your health. If you want to ease into things with just a couple of simple recipes, here are some of our favorites.

H3: Banana Nut Overnight Oats With Walnuts

In addition to being a tasty way to start your day, oats and bananas are both prebiotics, which have been shown to be excellent for your gut health. 

For added health benefits, you can consider trying gluten-free rolled oats, as gluten often wreaks havoc on your gastrointestinal system — especially if you already have a sensitivity to it.

This is one of our favorite recipes for banana nut overnight oats and you’re in for a (super gut healthy) treat when you are ready to give them a try! They only take a few minutes to prepare the night before and you’ll have the perfect grab-and-go breakfast waiting for you in the morning.

Broiled Salmon

Cooking fish your first time can be a little intimidating, but with the right gut health recipe, you can take all the uncertainty out of it. Plus, salmon is so good for you. It’s chock full of omega-3 fats, which are anti-inflammatory and great for your brain health too! 

In addition to being a great choice for those living with chronic illnesses (because of all those fantastic omega-3s), it’s also a protein that contains high levels of B vitamins and vitamin D.

This tasty salmon recipe is beginner-friendly and can be served with any of your favorite side dishes! Give it a try and tell us what you think.

Yummy Broccoli-Cauliflower Soup

It’s always a good time of year for hearty soups that soothe our bellies! This yummy soup combines our two favorite cruciferous veggies with coconut milk for a creamy dish your family won’t believe is dairy-free. 

Broccoli and cauliflower are great for your gut because they are absolutely packed with nutrients and especially high in carotenoids, which are an essential component in vitamin A. The real gut health star of this dish, though, is the bone broth. It contains densely packed amino acids, collagen, minerals, and other nutrients, all of which can help keep your gut lining healthy.

This yummy broccoli-cauliflower soup is perfect for making in big batches because it freezes well, so you can make up a big batch to enjoy on days you’re not feeling up to doing a lot of cooking but still want to enjoy a healthy and nourishing meal.

Other Gut Health Tips

The foods we eat play such a huge role in our overall health and wellbeing. Choosing foods that may not be great for you tend to lead to symptoms like bloating, heartburn, and constipation. If you are regularly suffering from those symptoms, or other symptoms of gastrointestinal distress, keeping a food diary can be a great way to find connections between the foods you eat and your body’s responses.

Try to steer clear of fried foods, which often lead to gut troubles. Likewise, enjoy caffeine and alcohol in moderation. 

Get enough sleep! While it may surprise you, inadequate sleep has actually been associated with digestive problems like nausea, bloating, and other symptoms of gastrointestinal distress.

Exercising regularly can keep your stress levels low and also help you stay at a healthy weight, both of which can positively impact your gut health.

The microbiome that exists within your gut is sensitive. Taking medications like antibiotics can wipe out both the good and bad microorganisms that live there. You should avoid taking antibiotics without a doctor’s guidance.


Taking care of your body starts with the food you’re eating. It’s the source of your energy throughout the day and the quality of the food you eat can really affect how your body is able to improve. 

Give these gut health recipes a try on your journey to a healthier self and let us know what you think!

3 Easy-to-Make Gut Health Recipes You'll Love | Quit Chronic Fatigue

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