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  5. Our Favorite Recipes to Help Boost Gut Health

Our Favorite Recipes to Help Boost Gut Health

Kirsten Nunez, Freelance Writer
By Kirsten Nunez January 04, 2022
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kale-and-apple salad
Credit: Con Poulos

Looking to improve your digestion and boost immunity? Try these easy recipes that feature probiotic, prebiotic, and fiber-rich foods known to help feed a healthy gut.

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workout yogurt with berries
Credit: Bryan Gardner

"Go with your gut." We've all heard the old adage that's most often used in terms of decision-making, but it applies to food and nutrition, too. After all, your gut is home to trillions of bacteria, collectively known as your gut microbiome. This community of microorganisms influences myriad areas of health (think: digestion and nutrient absorption), but they can't do it alone. In order to thrive and support your body, these microbes need certain nutrients from food.

But first, it's worth noting that not all gut bacteria are equal. Most of the microbes in your gut are beneficial or "good," meaning they support digestive health. Other bacteria are harmful or "bad," as they can cause gastrointestinal issues if they're present in high amounts. All that said, the key to great gut health is to ensure there are more good than bad bacteria present in your gut at any given time.

That's where our best recipes for gut health come in. In each of the following dishes, the main ingredients offer nutrients that aid good microbes. For example, we have homemade kombucha and yogurt, which are teeming with probiotics—or live beneficial bacteria that "repopulate" your gut with the good guys. You'll also find fruit-forward recipes (we're looking at you, apple and banana smoothie), which are full of fiber, a type of carbohydrate that nourishes helpful bacteria.

We also have recipes that feature whole grains, leafy greens, and lentils, all of which are brimming with good-for-you fiber. The best part? This collection includes a variety of dishes, from sweet breakfast bowls to savory dinner entrées, making it easy to add digestive-friendly recipes to your rotation. Your gut will thank you!

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Vegan Banana Bread

banana-bread-102882418.jpg
Credit: Emily Kate Roemer
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Instead of eggs, this vegan banana bread uses ground flaxseed as a binder. This is great news for your belly, as flaxseeds and bananas are packed with gut-supportive fiber. Plus, flaxseeds boast an earthy and nutty flavor, resulting in a delightful homemade bread.

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Quinoa or Millet Breakfast Bowl

quinoa or millet breakfast bowl
Credit: Chris Simpson
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Take a break from your usual oats with this quinoa or millet breakfast bowl. Both ingredients are whole grains, meaning they're rich in fiber and vitamins. The dish also pairs well with a range of toppings, like juicy berries and crunchy nuts, making the possibilities deliciously endless.

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Homemade Kombucha

jars of kombucha
Credit: blanaru/Getty

Kombucha is a lightly fizzy fermented tea that's packed with probiotics. It's also widely available in stores, but it can cost a pretty penny, especially if you drink it often. Try your hand at homemade kombucha—you'll find that it's surprisingly easy to make at home.

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Farmhouse Culture's Classic Kraut with Caraway 

sauerkraut-finished-mld107654.jpg
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If sour foods are more your style, make a batch of homemade sauerkraut, or fermented cabbage. It takes about three weeks to ferment, but the pungent flavor and digestive benefits will be well worth the wait.

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Miso Dressing

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Credit: Bryan Gardner
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Miso, which is made of fermented soybeans, is another source of probiotics. It's often used in dishes like soup, but it's excellent in dressings, too. Add this miso dressing to salad, meat, or a simple bowl of brown rice for a burst of umami flavor.

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Smoothie Parfait

smoothie parfait
Credit: Ngoc Minh Ngo
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What's delicious, nutritious, and beautiful to boot? This smoothie-parfait hybrid, of course. Greek yogurt offers gut-friendly probiotics, while chia seeds, spinach, and chopped fruit provide a plethora of fiber.

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Baked Oatmeal for a Crowd with Berries and Seeds

Baked Oatmeal for a Crowd with Berries and Seeds
Credit: Chris Simpson
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Elevate your next morning brunch with a batch of baked oatmeal. Not only is it bursting with fiber, it's also naturally sweetened with medjool dates and maple syrup.

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Black Bean and Sweet Potato Stew

Black-Bean and Sweet-Potato Stew recipe
Credit: Lennart Weibull
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Conquer meal prep for the week with this hearty vegetarian stew. It requires just 20 minutes of preparation and can be made vegan, too.

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Sweet Oat-Walnut Crisps

sweet oat walnut crisps
Credit: Jonathan Lovekin
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If your gut could use some TLC, add these whole grain crackers to your snack repertoire. From rolled oats to chopped walnuts, they feature multiple ingredients known to improve digestive health.

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Instant Pot Yogurt

multicooker yogurt in glass jar
Credit: Kirsten Frances
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One of our best recipes for gut health is this Instant Pot yogurt. It's delightfully affordable, easy to make, and perfect for everything from parfaits to sauces.   

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Apple Smoothie

apple-smoothie-0184-d112370.jpg
Credit: Mike Krautter
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Treat your gut—and your taste buds—to a refreshing apple smoothie. Featuring a blend of flaxseed, banana, and apple, this beverage boasts numerous beneficial ingredients.

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No-Knead Seeded Overnight Bread

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Credit: Jonathan Lovekin
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Perfectly hearty and rustic, this no-knead bread is teeming with fiber-rich ingredients like whole wheat flour and pumpkin seeds. Enjoy it as a slice of toast or in your go-to sandwich recipe.

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Golden Dal with Gingered Tomatoes

golden dal gingered tomatoes
Credit: Sidney Bensimon
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Red lentils, vegetables, and tomatoes come together in this satisfying stew. The lentils are especially noteworthy, as they're a superb source of plant-based protein and filling fiber. Craving even more gut benefits? Serve this stew with a generous dollop of homemade yogurt.

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Bircher Chia Parfait 

Bircher Chia Parfait
Credit: Nico Schinco
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For a filling make-ahead breakfast, give this chia parfait a spin. Our version features mango and raspberries, but all types of fruit are fair game.

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Banana Energy Bites

nut and seed banana bites served on a red plate
Credit: Kate Mathis
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These four-ingredient energy bites will fuel your body and mind. The recipe takes just five minutes to prepare, making it ideal for those busy weekday mornings

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Kale and Apple Salad

kale-and-apple salad
Credit: Con Poulos
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When it comes to digestive health, you can't go wrong with vegetable dishes, and this salad is no exception. Serve it as a side or entrée and round it out with a bright honey vinaigrette.

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    1 of 17
    2 of 17 Vegan Banana Bread
    3 of 17 Quinoa or Millet Breakfast Bowl
    4 of 17 Homemade Kombucha
    5 of 17 Farmhouse Culture's Classic Kraut with Caraway 
    6 of 17 Miso Dressing
    7 of 17 Smoothie Parfait
    8 of 17 Baked Oatmeal for a Crowd with Berries and Seeds
    9 of 17 Black Bean and Sweet Potato Stew
    10 of 17 Sweet Oat-Walnut Crisps
    11 of 17 Instant Pot Yogurt
    12 of 17 Apple Smoothie
    13 of 17 No-Knead Seeded Overnight Bread
    14 of 17 Golden Dal with Gingered Tomatoes
    15 of 17 Bircher Chia Parfait 
    16 of 17 Banana Energy Bites
    17 of 17 Kale and Apple Salad

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