Gut healthy dinners that taste awesome and do good!
Gut healthy dinner recipes
Eating gut-healthy dinners can have several positive effects on your health. The gut microbiome, which consists of trillions of microorganisms in your digestive tract, plays a crucial role in your body. The below gut-healthy dinner ideas and microbiome boosting dinners will help nourish your body and soul! But before we jump to the recipes, here are 7 health benefits associated with a gut-healthy dinner:
- Better digestion
- Better blood sugar control
- Boosting mood and mental health
- Easier weight management
- Reduced inflammation
- Improved immune system
- Improved heart health
The easy gut-healthy dinner recipes below will help nourish your body and soul!
Did you know that what you eat can boost your mood? Check out which foods to choose for a happier you.
Chicken stew with chickpeas and Moroccan flavors, a one-pot meal supporting gut microbiome health and part of the guide to gut health recipes
Chimichurri: Argentinian parsley pesto Planning a barbecue or steak night? Argentinian parsley pesto with the awesome name chimichurri, is perfect as a dip, side dish or marinade. Add in a bowl of home made hummus, then you’re all set for a treat! Check out the recipes below! The bonus is that both parsley and chickpeas […]
Versatile Herbs and Honey Marinade This delicious herbs and honey marinade is perfect for lean meats such as pork and chicken. Rosemary and raw unpasteurized honey have anti-inflammatory properties which makes it good for gut health! And the other herbs add to your weekly ‘plant points’ as well. Prof Tim Spector, the gut health expert […]
Honey-roasted nuts with warming spices Are nuts good for gut health? Yes! Nuts and seeds are a great source of gut-friendly fiber. These roasted nuts are delicious used as topping on salads, yogurt or cereals. This recipe can be varied according to your taste, with different nuts and spices. If you are not a fan […]
Gut healthy cauliflower soup This gut healthy cauliflower soup is packed full of prebiotics. With its high fibre plus anti-inflammatory properties, it’s favourite microbiome recipe! In fact, studies show that a diet rich in high fibre vegetables like cauliflower is linked to lower risk of heart disease, certain cancers and diabetes. For a gut healthy […]
Healthy chili con carne Make a big batch so you can put leftovers in the freezer for busy days ahead. With ingredients that are good for gut health, such as pulses herbs and tomatoes, this is a perfect staple in a gut healthy diet. Ingredients Method Enjoy! 😊 Other recipes and posts you might like:
Sweet potatoes are high in gut healthy fiber. And the the antioxidants in sweet potato are beneficial for gut health. INGREDIENTS 4-500g sweet potatoes, peeled and sliced into sticks 3 tablespoons cornstarch 3 tablespoons olive oil 1-2 teaspoons herbs or spices – try dried oregano, garlic powder, chili or paprika. 2 teaspoons salt Black pepper […]
Hummus – naturally gut healthy! Hummus is a popular dish of Arab origin. It’s perfect as a dip or side dish if you’re doing a barbecue. In fact, it’s perfect with almost any meal, in our humble opinion! It contains lots of gut friendly ingredients to boost your health. Chickpeas, the main ingredient, are a […]
When I make this delicious homemade bone broth, I often double this portion, and freeze some for later. Then all you need to do is defrost broth, add vegetables and meat/protein of choice and dinner is ready.
Gut healthy carrot and sweet potato soup Why not indulge in a nourishing bowl of gut healthy carrot and sweet potato soup?! Packed with fibre, vitamins, and anti-inflammatory properties, this flavorful dish is great for microbiome health while satisfying your taste buds. Roasting the vegetables brings out their sweetness and makes a hearty delicious taste. […]
Tasty one pot tomato bulgur with red pepper This is a perfect side dish or just on its own for a vegetarian meal. This simple side-dish was shared with me by a Turkish shop owner in my Oslo neighborhood many years ago and it has been a regular on our family’s table ever since. It […]
Hearty meat and vegetable soup (stew) This hearty meat and vegetable soup is a feast for your gut microbes! It’s packed with gut healthy prebiotics as well as bone broth. Ingredients 7 dl broth or add 4-5 dl if you’re making soup. Try this homemade meaty bone broth if you can, but ready-made is great […]
Trust me, you only need this one tomato sauce recipe. Tomatoes have anti-inflammatory properties and rank high on the list of gut healthy foods. METHOD Other recipes and posts you might enjoy
Healthy comfort food? Yup! Sweet potatoes are packed with vitamins, antioxidants, and fiber – which are important for gut health – so bake away. INGREDIENTS 1 sweet potato, cut in half Olive oil Salt, pepper, and chili flakes (skip chili if you want it less spicy) 2-3 tbsp sour cream Chives to garnish, finely chopped […]
Nearly all your 5-a-day in one go with this Indian vegetarian chickpea curry. Chickpeas are good for gut health as they are high in fiber and a source of plant-based protein. I must admit that these measures are not exact, as you can vary this dish endlessly and to your own liking. Consider for instance […]
This gorgeous salad is great for lunch on its own and as a side dish for dinner – with lots of vitamins and nutrients as an added bonus. Eating more vegetables is the most important step to a gut friendly diet. Ingredients I don’t use specific measurements for this salad; it’s very versatile and you […]
Salmon contains healthy Omega 3 oils and anti-inflammatory properties. This salmon ceviche is delicious as well and is super easy to make. Inflammation is linked to several diseases such as Diabetes 2 and heart disease, so eating fatty fish such as salmon is a great part of a gut healthy diet. INGREDIENTS 130 gram good […]
This soup is a one-pot wonder for cold and cozy autumn evenings. With the combination of homemade broth, lean pork, root vegetables, herbs and spices it provides lots of nourishing for body and soul – the perfect gut healthy meal. PS the ginger adds anti-inflammatory properties and is great for fighting colds. INGREDIENTS 1 onion, […]
Plant-based comfort food at its best, because eating more plants is good for gut health. This delicious meal is ready in less than 30 minutes! Ingredients Method Heat the butter in a deep frying pan. Add mushrooms and cook until golden, remove from pan. Add a cooking oil, then shallots and garlic and stir until softened. […]
Pancakes with extra protein and fiber, for gut health Add fruit, oatmeal and extra eggs to your pancakes for additional nutrition, and you’ve got a great start to the day. Recipe below. PS chocolate drizzle on top isn’t the healthies choice, but soooo good and doesn’t hurt in moderation. The pancakes still taste delicious though, […]
Tomatoes have important anti-inflammatory properties and are therefore great for gut health. The secret to a magic tomato sauce is to spend a few minutes in the morning putting the ingredients in the oven. Like magic, you will be able to make a fantastic sauce in minutes when you come home in the afternoon. Check […]
These flavors are AMAZING, whether served as a side dish to your main meal, with salad or, as I discovered by chance, on toasted sourdough bread. Carrots provide plenty of fiber, which is essential for gut health – which in turn is essential for mental as well as physical well-being. In short: Eat your veg! […]
Salmon is a popular ‘superfood’ and for good reason. Some of its many benefits include being: In short, salmon is good for heart and gut health! Three easy salmon recipes Here are 3 easy, tasty ideas for getting more of this gut healthy superfood. 1) Salmon fillets, lightly pan-seared and served with: 2) Salad with […]
How to make gut healthy dinners
For gut-healthy dinners that are easy to make and tastes great, make sure to include a variety of fiber-rich foods, fermented foods, prebiotics (see below), and lean proteins. Also, drinking enough water to stay hydrated is essential for your digestive health.
- Eating a lot of fiber can help keep the gut healthy. It’s also linked to lower risk of type 2 diabetes, heart disease and some cancers. Fiber-rich foods such as fruit, vegetables, whole grains, and legumes, are often also high in vitamins and other nutrients.
- Prebiotics act as “food” for the good bacteria in our gut, They come mostly from fiber that us humans can’t digest and help the existing beneficial bacteria in your gut flourish.
- Lean protein is a key part of a healthy diet and important for bone health. Focus on lean & plant-based proteins.
Alcohol-free buzz to match that gut-healthy dinner?
Beyond the hangover, scientists now know that alcohol disrupts the trillions of microbes in our gut – the gut microbiome. So what’s a wine-lover to do? Want that boozy buzz, without the alcohol?
- Check out this article about the new, trendy breed of alcohol-free drinks, with benefits!
Your gut microbes will thank you! PS here are three concrete tips to top brands within so-called functional drinks: