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Gut healthy recipes are important to incorporate in your diet as the organisms in your gut help your body function in optimal ways.
Before we take a look at the delicious gut healthy recipes, let’s begin with the basics about gut health – its definition, purpose, pros and cons, and why it’s important to know how it affects our body AND mind.
The GUT also known as the gastrointestinal tract or GIT for short, is a long tub in your body that extends from the mouth all the way to the anus. And gut health specifically refers to the absence of disease within that part of the body.
Now we can all agree that a tube that is that long must serve many functions. And I’m here to tell you research indicates it truly does.
According to research done by TIME magazine the gut not only helps to transport food from your mouth to the stomach, but it helps to break it down so that your body absorbs essential nutrients, stores energy, and gets rid of waste all at the same time.
TIME also states that in recent years it has been discovered that the gut also affects your immune system, stress levels, and chronic illnesses like cancer and type II diabetes!
The way in which the guy affects all these different aspects of our lives may be explained via our microbiome.
Microbiome is a general term referring to (mostly) bacteria, fungi, viruses and other organisms in the gut.
Your microbiome is a product of not only what you EAT, but your:
1) Environment
2) Stress LevelsÂ
3) MedicationsÂ
I want to explore this idea further of feeding your gut as a prediabetic or a newly diagnosed type 2 diabetic. And that’s why I’d like to share 17 of the best gut healthy recipes to help improve, stabilize, and maintain proper gut health!
Table of Contents
17 Of The Best Gut Healthy Recipes:
1) Gut Healthy Fatigue Fighting Black Rice Stir Fry
Recipe via thefitfoodiemamaÂ
Did you know that black rice (also known as purple or forbidden rice) was once reserved for Chinese royalty? Black rice has more iron, protein, and fiber than white rice! It’s extremely good substitute for other types of rice because it’ll help to balance the bacteria in your gut. And due to its color, it has the same amount of anthocyanins (an anti-inflammatory material) as blueberries too.
2) Healing Lemongrass Chickpea Thai Green Curry + Toasted Coconut Brown Rice
Recipe via ambitiouskitchen
Besides being vegan and gluten free, this recipe contains everything that could heal an unhealthy gut. Ginger and turmeric (for their anti-inflammatory properties), garlic (for staving off infections and diseases such as Alzheimer’s), and lemongrass (for relieving anxiety and protecting against infections) are just some of the tasty ingredients in this recipe.
3) Gut Healthy 30 Minute Simple Tempeh Stir-Fry
Recipe via minimalistbakerÂ
Tempeh, made from fermented soybeans, makes for a good meat substitute due to its heartier consistency and high protein value. With 100g of tempeh one could receive up to 19g of protein! It also contains prebiotics which essentially feed the healthy bacteria in your gut leading to less inflammation throughout the body. This recipe is perfect for a night in which you are craving some stir-fry but still want something that is healthy and good for you.Â
4) Alaskan Salmon Traybake
Recipe via theguthealthdoctorÂ
This salmon traybake serves 3 people (or if you’d like to meal prep for 3 different meals in a week). Salmon is high in omega 3’s (healthy fats!) and provides excellent nutrients needed for good bacterial growth. All the ingredients provide for a healthy gut in the most natural way possible and leave you feeling satisfied and content.
5) One Pan Chicken + Rainbow Veggies
Recipe via purewow
Vegetables (some more than others) are important to consume because they provide the optimum environment for healthy bacteria to thrive in. They are rich in protein, nutrients and fiber and it’s important to eat them daily on a regular basis. This recipe uses an array of colorful veggies that go well with the protein source (here it is chicken, but feel free to add tempeh or tofu to the mix instead) all in one easy sheet pan!
6) Vegetable Cauliflower Rice + Quinoa Sushi
Recipe via simplyquinoaÂ
Cauliflower is a great substitute for rice in this sushi recipe because its higher in protein and fiber, plus it contains antioxidants and phytonutrients that protect against disease. While quinoa is perfect for anyone seeking protein and fiber in their diet who may (or may not) be able to handle eating grains on a regular basis.Â
7) Gut Healthy Warm Breakfast Salad
Recipe via cottercrunchÂ
This recipe includes protein and nutrients in the form of an egg and roasted pumpkin seeds, antioxidants in the form of blueberries and butternut squash, and healthy fats from the olive oil and avocado. Feel free to add any veggies you’d like and enjoy every morning knowing that you are providing a healthy environment for your gut!
8) No Noodle Chicken Soup
Recipe via dietdoctorÂ
Trying to keep the carbohydrates low? This recipe is for you then. The chicken and veggies will provide you with plenty of protein and satisfaction while keeping the carb count low. Enjoy on a cold(er) day or when you’re simply in the mood for something nice and warm.Â
9) Simple Greek Salad
Recipe via dietdoctorÂ
Simple, easy, and convenient. This recipe is perfect for when you want to add a little something to a main dish or want something on the lighter side. Feel free to add other protein sources to this salad (i.e. chicken, tofu, nuts etc.). Give it a try, you will not be disappointed and neither will your gut!
10) Creamy Low Carb Broccoli & Leek Soup
Recipe via diet doctorÂ
This soup is high in fiber and protein due to the broccoli and leeks, plus feel free to add either nuts and/or seeds for added essential nutrients and fat on top! These veggies are perfect to feed your gut with healthy nutrients.
11) Homemade Kimchi
Recipe via eatingwellÂ
This recipe uses the anti-inflammatory and antioxidant properties from fermented ingredients to build the best immune boosting side dish to satisfy your gut bacteria!
12)Â Chicken Meatballs + Cauliflower Rice with Coconut Herb Sauce
Recipe via purewowÂ
This recipe is for those people who are afraid that they have to stop eating meat all at once in order to improve their gut health. Eating extra lean white meat once or twice per week, along with a regular plant based diet, is a good place to start on your journey to obtaining a healthy gut. Check this recipe out for further details.
13) Gut Healthy Power Bowl
Recipe via realandvibrant
This truly is a power bowl because its contains so many different colors of the rainbow with each one having its own unique anti-inflammatory properties and nutrients that its hard not to want to dig into the bowl!
14) Gut Healthy One Pan Roasted Salmon with Potatoes and Romaine
Recipes via purewowÂ
For pescatarians this recipe is especially important because it is chalk full of powerful ingredients protecting against disease AND is super easy to make. What’s not to like? Try this recipe out and gain all the benefits from having a healthy gut.
15) Halibut + Coconut Laksa
Recipe via healingfamilyeatsÂ
The ingredients found in this recipe are commonly used in Eastern Cultures around the world. Coconut is a powerful ingredient that has an incredible amount of fiber and is anti-inflammatory!
16) Gut Healthy Veggie Bowl with Tofu Scramble
Recipe via cookinglightÂ
Tofu is an excellent source of protein, fiber, and contains all of the 9 essential amino acids that our body needs as well! Give this recipe a try by adding or subtracting whichever veggies you are more comfortable with and watch your gut health improve!
17) Gut Healthy Golden Milk Energy Balls
Recipe via simplyquinoaÂ
I thought it was important to add at least one recipe of some type of healthy snack that would be good for your gut health. And luckily, this one is great for those looking for a snack option if you are prediabetic or a type 2 diabetic looking for healthier, lower in carb snacks!
I hope you enjoyed the above 17 gut healthy recipes! Hopefully they will make your gut microbiome happy and healthy if you are prediabetic or a newly diagnosed type 2 diabetic!
PS. If you’re looking for the BEST probiotics for your gut, click here!
