Gut healthy dinner recipes

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:

  1. Better digestion
  2. Better blood sugar control
  3. Boosting mood and mental health
  4. Easier weight management
  5. Reduced inflammation
  6. Improved immune system
  7. Improved heart health

The easy gut-healthy dinner recipes below will help nourish your body and soul!

Classic minestrone recipes are a staple of Blue Zone diets and perfect for a delicious gut healthy menu!

Did you know that what you eat can boost your mood? Check out which good mood food 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 […]

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 […]

Enjoy the Best Creamy Cauliflower Soup with Cheese Creamy cauliflower soup with cheese is a delicious way to eat more vegetables. Packed with prebiotic fiber that feed the good guys in your gut, plus anti-inflammatory properties, it’s one of our best gut healthy dinner recipes. In fact, studies show that a diet rich in high […]

Gut healthy chili con carne with chickpeas! Make a big batch of this gut healthy Chili Con Carne so you can put leftovers in the freezer for busy days ahead. With ingredients that are good for your gut microbes, such as chickpeas, herbs and onions, this is a perfect staple in a gut healthy diet. […]

Crunchy sweet potato fries with dip Deliciously crunchy, these sweet potato fries with dip are a real weekend treat. Do you often end up with soft fries when using sweet potatoes? Discover the secret behind the crunch in the recipe below! Enjoy these sweet potato fries with dip! INGREDIENTS – sweet potato fries with dip […]

Delicious hummus recipe Hummus is a popular dish of Arab origin. It’s perfect as a dip or side dish if you’re doing a barbecue, so learning how to make homemade hummus is a must! how to cook hummus recipe Ingredients how to cook hummus recipe How to cook hummus recipe? Method How to cook hummus […]

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. […]

Fragrant red bulgur This flavorful red bulgur is a perfect side dish that can tickle your taste buds and boost your mood! Ingredients – red bulgur A Turkish shop owner in my neighborhood shared this recipe with me some 20 years ago. It has been a regular on our family’s table ever since, and it’s […]

Creamy mushroom sauce

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 […]

The best roasted tomato sauce Trust me, you only need this one roasted tomato sauce recipe. It’s delicious on pasta or your home made chili con carne. And, tomatoes are high in fiber and water, plus have anti-inflammatory properties, therefore ranking high on the list of gut healthy foods. METHOD Gut healthy soup! Make a […]

Baked sweet potatoes with chili Healthy comfort food? Yup! Baked sweet potatoes are packed with vitamins, antioxidants, and prebiotic fiber so bake away. What is the difference between prebiotic and probiotic fiber? The prebiotic fiber of sweet potatoes are crucial for gut health, as they serve as food for the good bactiera in your gut. […]

Flavorful chickpea curry You can enjoy nearly all your 5-a-day in one go with this Indian vegetarian chickpea curry. Chickpeas are great for gut health as they are high in fiber and a source of plant-based protein. Ingredients – chickpea curry 1 red onion2-3 cloves garlic2 red peppers, finely chopped3-4 carrots, peeled and sliced2 table […]

This gorgeous avocado chickpea salad with roast sweet potatoes is great for lunch on its own and as a side dish for dinner.

Salmon ceviche recipe This salmon ceviche recipe is gut health superfood as it contains healthy Omega 3 oils and anti-inflammatory properties. And it’s as delicious as it’s easy to make. Discover the powerful link between your gut and mood! INGREDIENTS – salmon ceviche 130 gram good quality salmon, chopped (I used one Salma burger, hence […]

Easy pork soup recipe with vegetables This soup is a one-pot wonder for feeding a crowd and getting that perfect mix of lean protein and flavorful vegetables. 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. […]

Deliciously creamy mushroom pasta Plant-based comfort food at its best, because eating more plants is good for gut health. This delicious creamy mushroom paste is ready in less than 30 minutes! Did you know that mushrooms can be great for gut health? They contain so-called prebiotic fibers which act as nutrition for the good bacteria in […]

Scrumptious pancakes with extra fiber and protein to kick-start your day!

Magic roasted tomato sauce 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 […]

Honey-roasted harissa carrots The flavor in these harissa carrots with honey is 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 […]

3 easy salmon ideas Salmon is a popular ‘superfood’ and for good reason and we’re bringing you 3 easy salmon ideas for your weekly menu! Some of the many health benefits of eating fatty fish such as salmon include: In short, salmon is good for heart and gut health! Three easy salmon ideas Here are […]

This delicious creamy zucchini soup is a tasty way to add vegetables to weekday meals. Vegetables contain fiber, nutrients and anti-inflammatory ingredients – all good for your gut health!

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?

Your gut microbes will thank you! PS here are three concrete tips to top brands within so-called functional drinks: