5 Recipes That Can Help You Boost Your Gut

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The gut refers to the gastrointestinal system. It is a part of our body system that our food passes through to be digested, absorbed, and excreted. Your gut breaks down all the food you consume into valuable nutrients. The broken-down materials are delivered as nutrients throughout your body. These processes are only possible with a healthy gut.

Why do we need a healthy gut?

A healthy gut can ward off infectious bacteria, fungi, or viruses with its gut microbiome. Having a wide range of these gut microbiomes can be incredibly beneficial to a healthy body. The gut communicates with the brain through the gut-brain connection to maintain our general well-being and health.

What makes a gut-friendly recipe?

Many unprocessed and whole foods specifically nourish your gut microbe. Most of these foods include fiber, prebiotics, probiotics, and polyphenols. Examples of this food include carrots, pats, apples, beans, vegetables, nuts, fruits, herbs and spices, yogurt, etc.


Broccoli Cauliflower Soup


Broccoli Cauliflower is an indulgent creamy and rich soup made with simple ingredients. It is the perfect union of two cruciferous vegetables high in carotenoids, the precursor to making vitamin A.


  • Broccoli
  • Cauliflower
  • Onion
  • Carrots
  • Garlic

Other ingredients needed are:

Butter, salt, pepper, sharp cheddar cheese, chicken broth, all-purpose flour, and heavy whipping cream.

How To Prepare

1. Place a deep heavy-bottomed pot over medium heat

2. Add the butter, diced onion, garlic, cauliflower, broccoli, carrot, salt, and pepper. Stir frequently until vegetables are softened

3. Add the flour and chicken broth. Bring to boil

4. Cover and simmer for 15 minutes under low heat

5. Blend until smooth and creamy. After blending, add the cream and cheese. Stir until it is well incorporated.


Sweet Potato Miso Mash

Sweet potato miso mash is an easy to prepare and super healthy meal.


  • Two and a half sweet potatoes
  • One tablespoon of olive oil
  • 1/2 cup of milk of choice
  • Two Tablespoon miso paste
  • Two tablespoon maple syrup

Other ingredients needed are:

Half tsp of cinnamon and nutmeg, salt, and black pepper.

How To Prepare

1. Pre-heat the oven to 400 degrees F

2. Line a baking sheet with parchment paper

3. Drizzle the sweet potatoes with olive oil and place face down on the surface of the sheet pan.

4. Pierce the rounded side with a fork. Bake for half an hour or until very soft

5. Scoop the flesh of the sweet potatoes while warm into a bowl.

6. Add the milk, olive oil, cinnamon, miso paste, nutmeg, and maple syrup.

7. Mash until smooth before adding salt and pepper.


Grilled Chicken Thighs With Pineapple-Mint Salsa


The crispy chicken thigh and dose of pineapple-mint salsa take this recipe to the next level.


For Chicken:

  • Three lbs skin-on chicken thighs
  • Half tablespoon of sea salt, ginger powder, and garlic powder.

For Salsa:

  • Half tablespoon of sea salt, ginger powder, and garlic powder.
  • Half large pineapple
  • One bunch of radishes
  • One medium cucumber, a bunch of radishes, avocado, a bunch of green onions, fresh mint leaves, and clove garlic.
  • Half lemon

How To Prepare

1. Pre-heat your grill

2. Mix the spices in a medium bowl and set them aside.

3. Cover the chicken with the spice mixture. Rub in with your fingers thoroughly

4. Place the chicken side-down on the grill when it is hot. Cook for 5-7 minutes or until it gets crispy

5. Combine all the ingredients and stir

6. Serve the chicken with salsa


Vegan Overnight Oats

Vegan overnight oat is a gut-healing recipe. This feeds the gut with beneficial gut bacteria and decreases the population of dangerous strains.


  • 1/2 cup of rolled oats
  • 1/2 cup of non-dairy milk
  • Maple syrup
  • Natural peanut butter
  • Blueberries
  • Apples
  • Bananas
  • Raisin
  • Walnuts or almonds

How To Prepare

1. Combine the non-dairy milk and oats in a medium container. Refrigerate overnight

2. Eat the oat with the toppings of choice from the above list


Basic broiled salmon


This basic broiled salmon recipe is an easy and quick way to make salmon. Salmon has high amounts of omega-3 fats.


  • Fresh salmon fillets
  • Salt, pepper, and garlic granules
  • Extra virgin olive oil

How To Prepare

1. Preheat broiler to high

2. Lay the fillets skin side down on the baking pan

3. Coat with olive oil, salt, pepper, and garlic

4. Place under the broiler for close to 10 minutes until the flesh is opaque

Recipes For A Healthy Gut

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When we think of ways of improving our gut health, we might be considering getting extra immune support or managing stress. But there are numerous delicious ways to get the good-for-gut bacteria into our routine. Incorporate the compiled list of recipes above in your meal timetable for improved gut health.

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