20 Gut Health Recipes Recommended by Registered Dietitians
“Go with your gut.” We’ve all heard this 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.
As registered dietitian Maddie Pasquariello, RDN explains, what we eat directly affects the growth and multiplication of good (and not-so-good) bacteria in the gut. “A diet rich in grains, fruits, vegetables, and minimally processed plant-based or lean protein [can] boost you gut microbiome,” she says. Foods rich in probiotics and prebiotics may also lend a hand, helping maintain the balance of beneficial gut bacteria. “Conversely, diets rich in fried food, sugar, red meat, and processed food aren’t as great for maintaining this balance,” says Pasquariello.
- Maddie Pasquariello, RDN, is a registered dietitian with a master’s degree in nutrition communications; she helps clients develop individual health plans to meet their goals.
- Rhyan Geiger, RDN, is a registered dietitian who specializes in science-backed vegan nutrition and the founder of Phoenix Vegan Dietitian.
The main ingredients in each of the following dishes offer nutrients that aid good microbes. From homemade sauerkraut, yogurt, and fruit-forward recipes to whole grains, leafy greens, and lentils, this collection includes a variety of dishes. And you aren’t limited to snacks and drinks either: Our gut-friendly round-up includes everything from sweet breakfast bowls to savory dinner entrées.
Add these nutritionist-approved gut health recipes to your rotation—your stomach will thank you later.
Vegan Banana Bread
Instead of eggs, this vegan banana bread uses ground flaxseed as a binder. This is great news for your belly, as flaxseed and bananas benefit gut health. Both ingredients contain inulin, a “prebiotic fiber that stimulates the growth of good bacteria in the gut,” says Rhyan Geiger, RDN, registered dietitian and founder of Phoenix Vegan Dietitian. Plus, flaxseeds boast an earthy and nutty flavor, resulting in a delightful homemade bread.
Quinoa or Millet Breakfast Bowl
Take a break from your usual oats with this quinoa or millet breakfast bowl. Both ingredients are whole grains, meaning they’re rich in vitamins and gut-boosting fiber. For example, millet has been shown to increase levels of beneficial gut bacteria like Bifidobacterium and Lactobacillus, and decrease harmful microbes like E.coli), according to Geiger. The dish also pairs well with a range of toppings, like juicy berries and crunchy nuts, making the possibilities deliciously endless.
Traditional Hummus
“The main ingredient in hummus is chickpeas, [which] are high in soluble fiber,” says Geiger. This soluble fiber forms a gel-like substance in the gut, which improves the consistency of bowel movements and supports healthy bacteria in the gut, she says.
Smoothie Parfait
What’s delicious, nutritious, and beautiful to boot? This smoothie-parfait hybrid, of course. Greek yogurt offers gut-friendly probiotics, which can may help boost gut wellness, says Pasquariello. “This recipe is also filled with fruits and veggies, which are great for promoting gut health—adding chopped apple, peach, or banana will boost the prebiotic [fiber] content even more,” she adds.
Baked Oatmeal for a Crowd With Berries and Seeds
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. “Berries are a great way to add fiber to our diet, which is great for promoting gut health,” Pasquariello adds.
Black Bean and Sweet Potato Stew
Conquer meal prep for the week with this hearty vegetarian stew. It requires just 20 minutes of preparation and can be made vegan, too. Both black beans and sweet potatoes are packed with gut-friendly fiber, while the latter is a particularly rich in antioxidants, says Geiger.
No-Cook Overnight Oats
If your gut could use some TLC, add these overnight oats to your snack repertoire. “Oats are all good sources of dietary fiber, which can support overall gut health,” says Pasquariello. Feel free to swap out the dairy milk for plant-based milk, or even yogurt for additional probiotic benefits.
Homemade Yogurt
One of our best recipes for gut health is this homemade yogurt. It’s delightfully affordable, easy to make, and perfect for everything from parfaits to sauces. “Yogurt with live, active cultures is a great way to boost gut health,” says Pasquariello. Plus, by making it at home, “you can control the level of sweetness, giving you a leg up over store-bought yogurt that’s often high in added sugar,” she says.
Apple Smoothie
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. “Apples and bananas are plant foods, so they’re naturally great for promoting overall gut health,” says Pasquariello. Both ingredients, along with flax seeds, are rich in prebiotic fiber to boot.
No-Knead Seeded Overnight Bread
Perfectly hearty and rustic, this no-knead bread is teeming with fiber-rich ingredients like whole wheat flour and pumpkin seeds. What’s more, “by letting it rise with yeast, you also create fermentation, which gives you another boost [of gut health benefits],” says Pasquariello. Enjoy it as a slice of toast or in your go-to sandwich recipe.
Banana Energy Bites
These four-ingredient energy bites will fuel your body and mind. They’ll also benefit your gut, thanks to the high fiber content of bananas. Even the hemp seeds lend a hand, as they pack essential nutrients like fiber and omega-3 fatty acids, says Geiger. “Healthy fats like omega-3s have [been associated with] better gut health,” she says. What’s more, the recipe takes just five minutes to prepare, making it ideal for those busy weekday mornings.
Kale and Apple Salad
When it comes to digestive health, you can’t go wrong with vegetable dishes, and this salad is no exception. “Kale, apple, and celery are all great sources of fiber, while Parmigiano-Reggiano is considered a fermented food, another win for digestive health,” says Pasquariello. Serve it as a side or entrée and round it out with a bright honey vinaigrette.
French Lentil Salad
Eating salads is a great way to incorporate fiber-rich foods into your diet, and this French lentil salad is no exception. It offers a “gut health-boosting benefit [from the] lentils, adding a source of prebiotic fiber to feed the [good gut bacteria] in your gut,” says Geiger.
Berry Banana Kefir Bowl
The strawberries, dates, and banana in this recipe are loaded with fiber, making them helpful for digestion, says Pasquariello. However, the real star of the show is kefir, a tangy fermented milk drink that can support your digestive health.
Cashew Chickpea Salad with Cabbage Slaw
If you’re looking to improve your gut health, try this recipe,” says Geiger. “It has fiber-rich vegetables and beans, fermented foods like miso, and digestion boosters like ginger.”
Pineapple and Ginger Smoothie
Thanks to the ingredients in this bright and zesty smoothie, it’s one of the best gut health recipes you can make. “Pineapple is a good source of fiber, and plain yogurt can be a good source of probiotics [as long as] it contains live, active cultures,” explains Pasquariello.
Vegetable Bean Soup
Brie Goldman
“Most people don’t get enough fiber, [but this] vegetable bean soup is an easy way to add fiber to your diet,” shares Geiger. It’s all thanks to the beans and added vegetables, such as carrots, onion, and tomatoes.
Quick Sauerkraut
If sour foods are more your style, make a batch of homemade sauerkraut, or fermented cabbage—it’s the ultimate gut health recipe. This version is a quick version that keeps for two weeks in the fridge. “Sauerkraut is a fermented food with probiotics, [which will] keep your gut flora flourishing and diverse,” says Geiger.
Butternut Squash Soup With Coconut Milk and Ginger
BRYAN GARDNER
Equal parts creamy and delicious, this dairy-free soup is great for your gut. Butternut squash is packed with fiber, while coconut milk offers beneficial omega-3 fats. For extra digestive benefits (and a bit of crunch), top off the soup with kale chips or toasted pumpkin seeds.
Carrot Chickpea Burgers
Carrots, chickpeas, and probiotic-rich yogurt come together in this hearty meatless burger recipe. The recipe calls for white rice, but you’re welcome to use brown rice or quinoa for even more gut-friendly fiber.
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