My Top 5 Gut-Soothing Recipes
Your gut is the command center of your digestive system—and what you feed it matters. These 5 recipes combine fiber-rich, anti-inflammatory, probiotic, and prebiotic ingredients to help calm and nourish your digestive system. You’ll find three hearty entrees, one gut-friendly breakfast, and a soothing dessert to finish off your day on a light note.
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1. Ginger Turmeric Chicken Stew
Servings: 4
Prep Time: 15 min | Cook Time: 35 min
Ingredients:
1 lb chicken thighs, skinless, boneless, diced
1 tbsp olive oil
1 cup carrots, sliced
1 cup celery, diced
1 small onion, chopped
3 garlic cloves, minced
1 inch fresh ginger, grated
1 tsp ground turmeric
4 cups bone broth (unsalted)
1 tbsp apple cider vinegar
Salt & pepper to taste
Fresh parsley for garnish
Directions:
Heat olive oil in a large pot over medium heat.
Add onion, garlic, ginger, and turmeric. Sauté for 2–3 minutes until fragrant.
Add chicken and cook until lightly browned, about 5 minutes.
Add carrots, celery, and bone broth. Bring to a boil.
Reduce heat, cover, and simmer for 25 minutes.
Stir in apple cider vinegar and season with salt and pepper.
Serve hot, garnished with chopped parsley.
Gut Health Insight:
Why It’s Good: Combines anti-inflammatory herbs (turmeric, ginger), prebiotic-rich veggies (onion, garlic), and healing bone broth to soothe the gut lining.
When to Eat: Ideal for dinner, especially during times of digestive discomfort, recovery from illness, or post-antibiotic reset.
When to Avoid: If you have histamine intolerance or react to long-cooked broths, skip or swap the bone broth for a fresh, low-histamine vegetable broth.
Nutrition (Per Serving):
Calories: 280 | Protein: 26g | Carbs: 12g | Fat: 14g | Fiber: 3g
2. Lentil & Fennel Vegetable Bowl
Servings: 3
Prep Time: 10 min | Cook Time: 25 min
Ingredients:
1 cup green lentils, rinsed
1 fennel bulb, thinly sliced
1 zucchini, diced
1 carrot, shredded
1 tbsp olive oil
1 tsp cumin
1 tsp coriander
1 tbsp lemon juice
Salt & pepper to taste
Directions:
Cook lentils in 3 cups of water for 20–25 minutes until tender. Drain and set aside.
In a skillet, heat olive oil over medium heat. Add fennel and sauté 3–4 minutes.
Add zucchini and carrot. Cook another 5 minutes until veggies are tender.
Stir in cumin, coriander, and cooked lentils. Cook 2 more minutes.
Remove from heat, add lemon juice, salt, and pepper. Serve warm.
Gut Health Insight:
Why It’s Good: Lentils feed beneficial bacteria; fennel helps relieve gas and bloating. High fiber supports regularity.
When to Eat: Great as a midday meal or light dinner. Ideal during a high-fiber rebalancing phase or microbiome diversity protocol.
When to Avoid: During an acute flare of IBS or SIBO, lentils may aggravate symptoms due to fermentable fibers (FODMAPs). Use sprouted lentils or reduce portion if sensitive.
Nutrition (Per Serving):
Calories: 320 | Protein: 18g | Carbs: 35g | Fat: 10g | Fiber: 10g
3. Salmon with Braised Cabbage & Miso Glaze
Servings: 2
Prep Time: 10 min | Cook Time: 20 min
Ingredients:
2 salmon fillets (4 oz each)
1 tbsp white miso paste
1 tbsp tamari (or soy sauce)
1 tbsp honey or maple syrup
1 tsp sesame oil
2 cups red cabbage, shredded
1 tbsp apple cider vinegar
1 tsp olive oil
Directions:
Preheat oven to 400°F (200°C).
In a small bowl, mix miso, tamari, honey, and sesame oil.
Place salmon on a lined baking tray. Brush glaze over salmon.
Bake for 12–15 minutes until flaky.
While salmon bakes, heat olive oil in a skillet. Add cabbage and apple cider vinegar.
Sauté 5–7 minutes until tender. Season with salt.
Serve salmon over braised cabbage.
Gut Health Insight:
Why It’s Good: Omega-3s in salmon reduce gut inflammation; miso provides probiotics; cabbage promotes mucosal healing.
When to Eat: Perfect for dinner, particularly when your gut needs a reset from processed food, stress, or travel.
When to Avoid: If you’re on a low-histamine or low-sodium diet, miso and fermented foods may be irritating. Opt for plain baked salmon with fresh herbs instead.
Nutrition (Per Serving):
Calories: 360 | Protein: 28g | Carbs: 12g | Fat: 22g | Fiber: 3g
4. Chia Yogurt Breakfast Parfait
Servings: 2
Prep Time: 10 min + 1 hour chill time
Ingredients:
1 cup plain Greek yogurt (or coconut yogurt)
2 tbsp chia seeds
1/2 tsp cinnamon
1/2 tsp vanilla extract
1/2 cup blueberries
1 tbsp flaxseed meal
1 tsp honey (optional)
Directions:
Mix yogurt, chia seeds, cinnamon, and vanilla in a bowl.
Let sit in the fridge for at least 1 hour (or overnight) until thickened.
Layer chia yogurt with blueberries and sprinkle with flaxseed meal.
Drizzle with honey if desired and serve chilled.
Gut Health Insight:
Why It’s Good: Yogurt offers live cultures (probiotics), while chia and flax deliver prebiotic fiber and omega-3s to reduce inflammation and feed healthy microbes.
When to Eat: Excellent for breakfast or a mid-morning snack. Especially helpful after antibiotic use or to start the day with a balanced gut boost.
When to Avoid: If dairy-sensitive, choose coconut or almond yogurt. Avoid right before intense exercise or if fiber causes bloat in the morning.
Nutrition (Per Serving):
Calories: 220 | Protein: 15g | Carbs: 14g | Fat: 10g | Fiber: 7g
5. Banana Coconut “Nice Cream”
Servings: 2
Prep Time: 5 min | Cook Time: 10 min
Ingredients:
2 ripe bananas, sliced and frozen
1/4 cup full-fat coconut milk
1/2 tsp cinnamon
1/2 tsp vanilla extract
1 tbsp shredded coconut (unsweetened)
Pinch of sea salt
Directions:
Let frozen banana slices sit at room temperature for 5–10 minutes.
Add bananas, coconut milk, cinnamon, and vanilla to a food processor. Blend until smooth.
Warm the mixture gently in a saucepan over low heat for 3–5 minutes.
Sprinkle with shredded coconut and sea salt before serving.
Gut Health Insight:
Why It’s Good: Bananas (especially less ripe) provide resistant starch, a prebiotic fiber. Coconut offers soothing, easy-to-digest fats. Cinnamon calms the gut.
When to Eat: A perfect evening treat or gentle dessert after a heavy meal. Also great during sugar cravings when trying to avoid refined sweets.
When to Avoid: If you’re sensitive to sugar or carbs at night, or managing blood sugar instability, consider a smaller portion or substitute with a higher-protein treat.
Nutrition (Per Serving):
Calories: 180 | Protein: 2g | Carbs: 25g | Fat: 9g | Fiber: 4g
Each of these recipes brings something special to the table—not just in flavor, but in digestive support. From anti-inflammatory herbs to fermented and fiber-rich foods, these meals are designed to bring your gut back into balance. Try them out, mix and match, and notice how your body responds!
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