7 Easy Meals You Can Rustle Up At Home For A Healthy Gut

  • 5 mins read
  • Nutrition
  • Recipes
  • Jillian Lai Mei Siew
Recipes for a healthy gut

Our brain and tongue tend to form allies with each other every time we get those mad cravings for spicy and oily foods. These cravings are hard to fight but their effect on our bodies is even worse! Unhealthy junk foods are packed with fats and spices that can harm our digestive system and also lead to weight gain. When we think about eating healthy foods we imagine drinking green juices and salads all the time. Ironically healthy eating isn’t that boring at all! For a healthy gut, you need to focus on eating fresh healthy meals made from nutritious ingredients.  

Our gut needs good food for it to be in a good mood. The inner lining of the digestive tract is sensitive and needs healing to function properly. This can be done by feasting on wholesome foods with natural fibre. Here are some recipes for good gut health! 

  1. Banana Beetroot Smoothie
    This vibrant pink smoothie not only looks pretty, it is also packed with nutrients that will make your gut go Mmmm. Beets are high in dietary fibre, folate, and magnesium. Bananas on the other hand are an excellent source of vitamins and minerals. They also tend to have a mild laxative effect and can aid in constipation.

    Make at home
    Blend half a beetroot, a ripe banana, a cup of skim milk, or any milk of your choice with some honey for sweetness. Voila! This healthy smoothie is ready in less than 5 mins.

  2. Pineapple Cucumber Lime Salad
    Pineapple is considered to be a superfood due to its high vitamin C, potassium, digestive enzymes and fibre content. They are packed with antioxidants that enrich gut bacteria and boost digestion. Lime juice has been consumed for better digestion for ages! Cucumber is low in calories and can bring about a soothing effect on our gut. This salad is packed with fresh ingredients that your gut will love.

    Make at home
    Roughly chop pineapple and cucumber into cubes and drizzle them with lime juice. Add some cilantro salt and pepper to taste. Enjoy this bowl of antioxidant goodness for your digestive health. 

  3. Carrot Ginger Soup
    Carrots are so rich in fiber and nutrients that they can vacuum-clean our intestines of toxins! Ginger has been used to treat indigestion in traditional medicine since early times. This carrot ginger soup screams comfort food for your gut!Make at home
    Cook onions, ginger, and garlic in some olive oil in a pot. Add freshly chopped carrots to this and cook for 10 mins. When it’s all nice and mushy, add water, salt, pepper, and cinnamon to taste. Let this simmer for a while, blend this good stuff with a hand blender into a smooth soup, and enjoy! Your gut will thank you for this warm, healthy treat.
  4. Coconut Chia Seed Pudding
    Coconuts and chia seeds are both high in fiber and can help you regularize your bowel movements. They are also known to populate your gut with good gut bacteria. Chia seeds help you stay satiated as they are digested slowly which makes them a hit for weight loss. A pudding with these ingredients sounds like a scrumptious treat for our gut!Make at home
    To make this healthy pudding, add ½ cup chia seeds to 1 1/2 cups cup of coconut milk, add some vanilla extract and maple syrup to taste, mix it up, and refrigerate this mix overnight! Wake up to delicious and healthy coconut chia seeds pudding for breakfast!
  5. Crunchy Veggie Hummus Wrap
    Hummus is a high fiber, high protein plant-based superfood that promotes digestive health and feeds good gut bacteria. It is packed with micronutrients that promote digestive and cardiac health. For the base, it’s best to use whole wheat or multigrain Tortillas. Veggies such as carrot, squash, zucchini, avocado, and cilantro are all rich in fibre and nutrients. Some cheese is a good source of protein and calcium for you. A wrap with these wholesome ingredients sounds delish.Make at home
    To assemble the wrap, place the tortilla and spread a good amount of hummus on it. Add sliced avocados and some cheese over it. Now add all the fresh sliced veggies, some salt, and pepper to taste and roll it up. That’s a wrap!
  6. Stewed Apple With Cinnamon
    Apples are a great source of fibre and it has been proven that eating apples increases the good gut bacteria, helps in the easy passage of stools and improves overall digestive health. Adding cinnamon which is a great anti-inflammatory agent boosts the therapeutic effect of this dish. Almonds and raisins too are a fantastic source of fiber and can add value to your stewed apple dish.Make at home
    Add some water and butter to the saucepan; when this starts bubbling, add evenly sliced apples (along with the skin), cinnamon powder, add the raisins, and roughly chopped almonds. Cook this on a medium flame for 15 minutes until all the water is soaked up and the apples appear brown. Your stewed apples with cinnamon are ready!
  7. Yoghurt & Fruit Parfaits
    Yoghurt is a boon to our digestive system. Its probiotic nature helps in repairing our gut by flourishing it with essential nutrients and good gut bacteria. Adding fresh fruits and nuts to it boosts its fibre and nutritional value making it a complete hit for our digestive health.Make at home
    Add some yoghurt to your bowl along with some fresh fruits like chopped apples or berries like strawberries and blueberries. Add some nuts of your choice, cashews and almonds go well with it. Attempt to pick sugar-free yoghurt as it’s a healthier option. Bless your gut with this total dessert-worthy yet breakfast-appropriate recipe! 

    With these recipes, take some time out to re-evaluate your food and detoxify your gut. Feed your gut healthy and tasty meals and it will reward you with a happy digestive system! 

References 

  1. Healthy Breakfast Beet Banana Smoothie at https://www.watchwhatueat.com/beet-banana-smoothie/ accessed on 27th August 2021 
  2. Pineapple Cucumber Salad at https://www.momontimeout.com/pineapple-cucumber-salad/ accessed on 27th August 2021 
  3. Carrot Ginger Soup Recipe (Easy & Healthy) at https://downshiftology.com/recipes/carrot-ginger-soup-crispy-shallots/ accessed on 27th August 2021 
  4. Crunchy Veggie Wrap with Hummus Recipe at https://www.yummly.com/recipe/Crunchy-Veggie-Wrap-with-Hummus-2139549 accessed on 27th August 2021 
  5. Stewed Apples Recipe for Gut Health at https://fairfieldnutrition.com.au/2018/11/06/stewed-apple-recipe-for-a-healthy-gut/ Accessed on 27th August 2021 
  6. Easy Chia Pudding Recipe at https://minimalistbaker.com/how-to-make-chia-pudding/ Accessed on 27th August 2021 
  7. Simple Fruit and Yogurt Parfaits at https://www.simplysissom.com/simpleyogurtparfaits/ accessed on 27th August 2021

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