6 best recipes for your intestinal health, says the dietitian: eat this, not this

Focusing on your gut health is something that can help you maintain your health in ways beyond helping you go to the bathroom a little more regularly. From supporting your immune health to supporting your mental health, your gut health can have a profound impact on your overall well-being. Sure, it may seem surprising that the state of your gut can affect 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 diseases, such as 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 for the health of our gut microbiome. Some data show that changes in diet can affect the gut microbiome in as little as 24 hours.

So what is a healthy diet for intestinal health? In general, a diet rich in plant-based and high-fiber foods and foods that contain live probiotics will make the most of your food choices. Refined, low-fiber carbs, concentrated sweets, and sugary drinks will be enjoyed less often (but never, we’ll never tell you to skip a slice of cake on your birthday!).

Supporting your intestinal health does not mean having to rely on injections, supplements, or wellness pills that claim to keep your intestinal well-being under control. Relying on some easy-to-make and totally delicious recipes that contain certain ingredients full of fiber, probiotics and other important factors can help you maintain your gut health in a super accessible and satisfying way.

If you want to try your hand at preparing some healthy recipes in your own kitchen, here are six delicious ones to try.

Mitch Mandel and Thomas MacDonald

This grilled chicken and avocado salad is packed with ingredients that support gut health such as vegetables and avocado. But the bright star of this good salad for your gut is the addition of nuts.

Walnuts are not only a nutritional powerhouse that has a good balance of healthy fats, vegetable protein and fiber to help give this salad some staying power, but these nuts also play a role in the gut microbiome.

A study published in Nutrients found that consuming a diet enriched with nuts positively affected the gut microbiome by improving “good” probiotic and butyric acid-producing bacteria. Butyric acid is believed to be helpful for digestive health as it helps maintain colon health. In addition, a study by the USDA and the University of Illinois, published in The nutrition magazine, found that the consumption of nuts was associated with positive changes in the intestinal microbiome. Adults who ate 42 grams (approximately 1.5 ounces) of walnuts each day for three weeks experienced an increase in beneficial intestinal bacteria and a decrease in secondary bile acids, which may play a role in colon cancer, inflammation, and inflammation. gastrointestinal diseases.

This salad can be an easy recipe to use on busy days when you want to eat nutritious foods and keep your gut health under control at the same time.

Get our recipe for grilled chicken and avocado salad.

kiwi orange sorbet
Courtesy of Nutrition Now Counseling

When people think of gut health, they don’t always think about dessert options. But this sorbet is totally respectful of intestinal health, thanks to the inclusion of whole kiwis (including the skin!), Which give it a high dose of fiber. Combining nutritious ingredients like kiwi and fresh orange juice and leaning on a Ninja ™ CREAMI® machine to create a simple sorbet makes food to maintain gut health totally delicious and easy to make.

Get the Nutrition Now Counseling recipe.

Cuban tomato soup and black beans
Jason Donnelly

Beans are generally the best food for intestinal health. The dietary fiber found in beans, called resistant starch, does not break down in the small intestine and eventually enters the colon in all its forms. 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 slow cooking bean soup is plentiful, full of nutrients and incredibly easy to make.

Get our recipe for Cuban Tomato Soup and Slow Cooking Black Beans.

Vegetarian cabbage salad
Mitch Mandel and Thomas MacDonald

Cabbage salad is usually drowned in heavier additions like mayonnaise. But this shoulder recipe makes vegetables that are good for gut health shine. Loaded with a variety of fiber cabbages, Greek yogurt for live crops to support gut health, and carrots for a natural crunch, this cabbage salad is a versatile side that can be enjoyed several times a week.

Get our easy healthy cabbage salad recipe.

Mediterranean bean salad
Courtesy of The View From Great Island

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

Get the recipe from The View from Great Island.

Courtesy of Minimalist Baker

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

Get the Minimalist Baker recipe.

Lauren Manaker MS, RDN, LD, CLEC

Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been practicing for nearly 20 years. Read more

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