Food & Cooking Recipes Healthy Recipes Our Favorite Recipes to Help Boost Gut Health By Kirsten Nunez Kirsten Nunez Kirsten is a freelance writer for MarthaStewart.com. Editorial Guidelines Published on January 4, 2022 Share Tweet Pin Email Trending Videos Photo: 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. 01 of 17 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! 02 of 17 Vegan Banana Bread Emily Kate Roemer 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. View Recipe 03 of 17 Quinoa or Millet Breakfast Bowl Chris Simpson 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. View Recipe 04 of 17 Homemade Kombucha 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. 05 of 17 Farmhouse Culture's Classic Kraut with Caraway 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. View Recipe 06 of 17 Miso Dressing Bryan Gardner 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. View Recipe 07 of 17 Smoothie Parfait Ngoc Minh Ngo 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. View Recipe 08 of 17 Baked Oatmeal for a Crowd with Berries and Seeds Chris Simpson 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. View Recipe 09 of 17 Black Bean and Sweet Potato Stew Lennart Weibull Conquer meal prep for the week with this hearty vegetarian stew. It requires just 20 minutes of preparation and can be made vegan, too. View Recipe 10 of 17 Sweet Oat-Walnut Crisps Jonathan Lovekin 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. View Recipe 11 of 17 Instant Pot Yogurt Kirsten Frances 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. View Recipe 12 of 17 Apple Smoothie Mike Krautter 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. View Recipe 13 of 17 No-Knead Seeded Overnight Bread Jonathan Lovekin 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. View Recipe 14 of 17 Golden Dal with Gingered Tomatoes Sidney Bensimon 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. View Recipe 15 of 17 Bircher Chia Parfait Nico Schinco 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. View Recipe 16 of 17 Banana Energy Bites Kate Mathis 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 View Recipe 17 of 17 Kale and Apple Salad Con Poulos 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. View Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit