Eat Your Way to Better Gut Health
Your gut is home to billions upon billions of friendly bacteria. These bacteria are essential for immune strength, playing a key role in the development of your immune system as a child, and your immune response today as an adult. While you can take probiotic supplements, one of the best ways to achieve better gut health is through your diet. This collection of delicious meals are rich in prebiotics and probiotics to reset and restore a healthy gut microbiome. With every bite, you’ll heal and replenish your gut (and your immune system!).
Creamy oats taste so satisfying, but are also a source of prebiotic fiber to help "feed" your gut bacteria.
Start your day off right with this digestion-boosting breakfast. Creamy oats taste so satisfying, but are also a source of prebiotic fiber to help "feed" your gut bacteria. Plus, all that fiber helps jumpstart your digestion in the morning. You'll also get a full dose of protein-rich yogurt, which is teeming with friendly bacteria that can help colonize and boost the amount of bacteria in your gut.
7 ounces of water
3 tbsp quick oats (look for a “gluten free” symbol for added gut benefits)
5 ounces organic yogurt
Pour the water and oats into a saucepan. Turn up the heat to low and, once it starts to simmer, stir constantly for a few minutes until it's thick and bubbling.
Remove from the heat and pour into a bowl. Stir in the yogurt and enjoy! For added health benefits (and natural sweetness), add an optional handful of your favorite berries, such as blueberries or raspberries.
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This dish looks complicated and fancy, but that couldn't be further from the truth.
Plus, it's quick to assemble and can easily be packed ahead of time for an on-the-go lunch for your children, or a quick workplace lunch in the office.
The soba noodles are high in fiber, and the shrimp add protein so your lunch keeps you full and satisfied all day.
The miso, meanwhile, adds an astounding amount of flavor. Miso is a fermented food from Asia that can help you to maintain a bountiful, healthy amount of bacteria in your gut. Besides boosting gut health, miso may even help you to live longer!
SPROUTS:
2 1/2 cups soy bean sprouts
1 1/2 Tbsp sesame oil
2 tsp rice wine vinegar
Pinch of sea salt
DRESSING:
1/4 cup miso paste
1/4 cup rice wine vinegar
2 cloves fresh garlic, minced
2 Tbsp fresh ginger, grated
Juice from ½ lime (approximately 2 Tbsp)
1Tbsp mirin
A pinch of salt
2 Tbsp sesame oil
1/3 cup neutral-tasting vegetable oil
SHRIMP:
3/4 lb shelled shrimp, thawed if frozen
Pinch of salt
2 Tbsp vegetable oil
2 Tbsp unsalted butter
2 cloves fresh garlic, minced
FOR THE BOWLS:
1 10.5-ounce package of soba noodles
12-15 steamed asparagus spears
2 radishes, diced
1 avocado, sliced
First, marinate the sprouts by tossing all of the ingredients listed above in the “SPROUTS” section in a bowl and letting it marinate for 45 minutes in your fridge.
While the sprouts marinate, prep your dressing by whisking all the ingredients together in a bowl and setting aside in your fridge.
Prepare the noodles by boiling a pot of water, adding the noodles and letting them cook for four minutes or until soft.
Now it’s time to cook the shrimp. Heat some oil and butter in a frying pan and toss in the shrimp. Sear them very quickly (no longer than a couple minutes) on each side, then remove the shrimp. In the same pan, saute the garlic for 30 seconds until sizzling and then pour the garlic onto the shrimp.
When you’re ready to eat, place a handful or two of soba noodles in a bowl. Add the asparagus, radish, avocado, sprouts and shrimp on top. Drizzle with the probiotic-rich miso dressing and enjoy!
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Cauliflower is rich in antioxidants, prebiotic fiber, and vitamin A.
For this recipe, you can pick up some bone broth from a local health food store. While making your own does take some time, to simmer the big bones, cartilage, joints and marrow which helps to extract all the powerful nutrients, it can be made ahead of time. Read more about how to make your own bone broth with your leftovers.
Bone broth is incredibly rich in glutamine, an amino acid that researchers found helps to heal your "gut barrier."
Bone broth may also reduce inflammation, which further supports your gut health’s wellness and your immune system.
Meanwhile, the cauliflower and broccoli are rich in antioxidants, prebiotic fiber, and vitamin A, rounding out a dinner powerhouse that is as delicious as it is healthy.
2 tbsp olive oil
1 yellow onion, diced
1 garlic clove
2 cups broccoli florets
2 cups cauliflower florets
1 cup bone broth (your choice of beef, chicken, fish, lamb, etc.)
1/2 cup coconut milk
2 tsp sea salt
In a large pot, saute the onions in olive oil until soft and fragrant, then add the cauliflower, broccoli, coconut milk, bone broth and salt.
Simmer for 30-40 minutes or until the broccoli and cauliflower are tender.
Remove from the heat and pour the entire contents of your pot into a blender. Blend on high until creamy, then enjoy this gut health-boosting dish with a pinch of sea salt sprinkled on top!
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1. Breakfast: Healthy Yogurt Porridge
Creamy oats taste so satisfying, but are also a source of prebiotic fiber to help "feed" your gut bacteria.
2. Lunch: Garlic Shrimp and Miso-Infused Soba Noodle Bowl
This dish looks complicated and fancy, but that couldn't be further from the truth.
Plus, it's quick to assemble and can easily be packed ahead of time for an on-the-go lunch for your children, or a quick workplace lunch in the office.
The soba noodles are high in fiber, and the shrimp add protein so your lunch keeps you full and satisfied all day.
The miso, meanwhile, adds an astounding amount of flavor. Miso is a fermented food from Asia that can help you to maintain a bountiful, healthy amount of bacteria in your gut. Besides boosting gut health, miso may even help you to live longer!
SPROUTS:
2 1/2 cups soy bean sprouts
1 1/2 Tbsp sesame oil
2 tsp rice wine vinegar
Pinch of sea salt
DRESSING:
1/4 cup miso paste
1/4 cup rice wine vinegar
2 cloves fresh garlic, minced
2 Tbsp fresh ginger, grated
Juice from ½ lime (approximately 2 Tbsp)
1Tbsp mirin
A pinch of salt
2 Tbsp sesame oil
1/3 cup neutral-tasting vegetable oil
SHRIMP:
3/4 lb shelled shrimp, thawed if frozen
Pinch of salt
2 Tbsp vegetable oil
2 Tbsp unsalted butter
2 cloves fresh garlic, minced
FOR THE BOWLS:
1 10.5-ounce package of soba noodles
12-15 steamed asparagus spears
2 radishes, diced
1 avocado, sliced
First, marinate the sprouts by tossing all of the ingredients listed above in the “SPROUTS” section in a bowl and letting it marinate for 45 minutes in your fridge.
While the sprouts marinate, prep your dressing by whisking all the ingredients together in a bowl and setting aside in your fridge.
Prepare the noodles by boiling a pot of water, adding the noodles and letting them cook for four minutes or until soft.
Now it’s time to cook the shrimp. Heat some oil and butter in a frying pan and toss in the shrimp. Sear them very quickly (no longer than a couple minutes) on each side, then remove the shrimp. In the same pan, saute the garlic for 30 seconds until sizzling and then pour the garlic onto the shrimp.
When you’re ready to eat, place a handful or two of soba noodles in a bowl. Add the asparagus, radish, avocado, sprouts and shrimp on top. Drizzle with the probiotic-rich miso dressing and enjoy!
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3. Dinner: Bone Broth Cauliflower Soup
Cauliflower is rich in antioxidants, prebiotic fiber, and vitamin A.