3 Great Gut Health Recipes
The other day I walked into the farmer’s market and someone yelled out at me “wow—gut health, again? always gut health?” referring to my instagram. I’m slowly becoming the “gut health girl,” and I’m kinda here for it.
I just want to say: I don’t obsess over gut health for gut health’s sake.
That goes for wellness in general. It’s not like I’m trying to live to 200 years old, or really impress my doctor at my annual physical.
What I really care about is living well in the present. I care about how I feel—my mood, my confidence, my sense of ease. I care about how I look—my skin, my body, how comfortable clothes feel, And most importantly, I care about how I show up—whether I’m living up to my full potential, engaging positively with the world, making progress towards my goals.
And here’s the thing: my gut health affects all of those things.
Our gut health directly influences our mood, our mental capacity, our skin, our temperament, our body composition, our patience level, our concentration, etc. etc.
So, as you’re reading this, don’t just think of these as recipes that will improve your gut health. Instead, think of them more as foods you can eat that will make you look better, feel better, and be the best version of yourself.
Without further ado:
Spring Pea Guac
I have literally made a fresh batch of my spring pea guac almost every day since I developed the recipe. It’s so yummy and so rich in fiber that it’s become a goto for me. The combination of the high fiber content + the healthy fats create a bit of a laxative effect, making it an excellent natural remedy for constipation. Avocados and green peas are both rich in dietary fiber, which promotes healthy digestion by adding bulk to the stool and facilitating regular bowel movements, thereby preventing constipation; and red onion contain soluble fiber, which acts as a prebiotic, feeding beneficial gut bacteria and enhancing overall gut health. Red Onion and green peas contain prebiotic fibers such as inulin and oligosaccharides, which nourish beneficial gut bacteria, improving digestion and reducing bloating; and cilantro has mild antimicrobial properties that help maintain a healthy balance of gut flora, reducing bloating and supporting gut health.
You can find the full recipe write up here, and the reel here.
Heirloom Beets
I find beets to be one of the single best foods for my overall gut health & my bowel regularity. The fiber in beets can help produce mucilage, a gel-like substance that can lubricate the intestines and facilitate smoother passage of stool, and the high water content helps keep the stool hydrated and soft, making it easier to pass and preventing constipation. The pretty pink spread that I have the roasted beets on is made from navy beans & red beets, both of which are great sources of both soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the gut, which helps slow down digestion and allows for better nutrient absorption. Insoluble fiber adds bulk to stool, facilitating easier passage and preventing constipation. Navy beans and cashews are rich in essential nutrients like magnesium, potassium, and various B vitamins. These nutrients are crucial for muscle function, including the muscles of the digestive tract, which helps in promoting regular bowel movements and preventing constipation. I also included fermented beets & miso in the dish for a probiotic boost, and garnished with cilantro both to complement the flavor, and because cilantro contains various antioxidants and anti-inflammatory compounds that can help soothe the digestive tract, reducing bloating and promoting overall gut health.
You can find the full recipe write up here, and the reel here.
Mixed Berry & Cacao Pancakes
These pancakes are gluten free, dairy free, egg free, and sugar free. Rather than any sugar, maple syrup, or other forms of sweetener that cause insulin spikes & crashes, these are sweetened only with whole fruits in the form of a date caramel that I use to layer the pancakes. They’re incredibly rich in polyphenols, a group of naturally occurring compounds found in plants that are potent antioxidants and are incredibly anti-inflammatory. This anti-inflammatory effect helps reduce inflammation in the gut, supports a healthy gut microbiome, and enhances the integrity of the gut barrier. The high fiber content helps increase gut motility and prevent constipation, and all of the nutrients are really great for nervous system regulation, which also improves gut health via the gut-brain axis. Plus, they are so delicious you wouldn’t even think they’re healthy.
You can find the full recipe write up here, and the reel here.
For more on Gut Health
To hear more about microbial diversity, 30 different plants per week, improving your gut microbiome, inflammation, and LOWER BELLY BLOATING, listen to episode 183, “Your Questions Answered: Gut Microbiome & Lower Abdomen Bloating,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole thing on Spotify (available here).
