10+ Gut Healing Recipes for a Happier Digestive System

Cooking can be a delightful way to improve your health, especially when it comes to gut health.

Gut healing recipes not only nourish your body but also promote a balanced digestive system. Finding the right ingredients and meals can make a big difference in how you feel every day.

In this article, you will discover various recipes that support gut health. These dishes are designed to be tasty and filled with nutrients that your body needs.

Whether you’re dealing with digestive issues or simply looking to enhance your overall wellness, these recipes can be a great addition to your kitchen.

1) Spicy Chickpea Stew

Spicy chickpea stew is a comforting and nutritious dish. It combines wholesome ingredients that support gut health.

Chickpeas are rich in fiber, which is great for digestion. You can make this stew with vegetables like cauliflower and spices such as cumin and turmeric.

These ingredients not only add flavor but also provide health benefits. You will find this stew both filling and satisfying.

Ingredients

• 1 can of chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1 head cauliflower, chopped
• 2 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a pot over medium heat.
2. Add chopped onion and cook until soft.
3. Stir in minced garlic, cumin, and turmeric. Cook for 1 minute.
4. Add cauliflower and chickpeas. Stir to combine.
5. Pour in vegetable broth and bring to a boil.
6. Reduce heat and let it simmer for 20 minutes.
7. Season with salt and pepper before serving.

2) Miso Salmon with Ginger Noodles

Miso salmon with ginger noodles is a nutritious and delicious meal. It combines rich flavors and healthy ingredients that support gut health.

Salmon is high in omega-3 fatty acids, which are great for your body. To make this dish, you’ll need wholemeal noodles and fresh vegetables, like peppers and spinach.

These add fiber and nutrients that are helpful for digestion.

Ingredients

• 2 salmon fillets
• 2 tablespoons miso paste
• 200g wholemeal noodles
• 1 red bell pepper, sliced
• 1 leek, chopped
• 2 cups spinach
• 1 tablespoon ginger, grated
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Coat the salmon fillets with miso paste and place them on a baking sheet.
3. Bake salmon for about 12-15 minutes.
4. Cook the wholemeal noodles according to package instructions.
5. In a pan, heat olive oil over medium heat. Sauté the bell pepper and leek for 3-4 minutes.
6. Add spinach and ginger, cooking until spinach wilts.
7. Serve the salmon over noodles and top with the vegetable mix. Enjoy!

3) Creamy Broccoli Soup with Turmeric

This Creamy Broccoli Soup with Turmeric is a delicious way to support your gut health. The combination of broccoli and turmeric provides beneficial nutrients and anti-inflammatory properties.

Start by sautéing onions and garlic in olive oil. Then, add chopped broccoli and ground turmeric.

Pour in vegetable or bone broth and let it simmer until the broccoli is tender. Blend the soup for a creamy texture.

You can adjust the thickness by adding more broth or water. Enjoy this warm bowl as a comforting meal.

Ingredients

• 1 tablespoon olive oil
• ⅔ cup diced onion
• 2 garlic cloves, minced
• 1 tablespoon ground turmeric
• 6 cups broccoli florets and stems
• 4 cups vegetable or bone broth
• Salt and pepper to taste

Cooking Instructions

1. Heat the olive oil in a pot over medium heat.
2. Add the onions and garlic, cooking until soft.
3. Stir in the broccoli and turmeric.
4. Pour in the broth and simmer for 15 minutes.
5. Blend the soup until smooth.
6. Season with salt and pepper before serving. Enjoy!

4) Gut-Healing Veggie Curry with Coconut Quinoa

This Gut-Healing Veggie Curry with Coconut Quinoa is tasty and great for your digestion. It combines colorful vegetables with creamy coconut quinoa to support your gut health.

The healthy fats from coconut milk and various spices can help reduce inflammation.

Start by cooking quinoa in coconut milk. Then, blend in your favorite low-FODMAP veggies. Ginger and garlic add flavor while also being good for your gut.

This dish is not only nutritious but also comforting and filling.

Ingredients

• 1 cup quinoa
• 1 can coconut milk
• 1 cup mixed low-FODMAP vegetables (like zucchini and bell peppers)
• 1 tablespoon ginger, minced
• 1 tablespoon garlic, minced
• 1 teaspoon turmeric
• Salt to taste

Cooking Instructions

1. Rinse the quinoa under cold water.
2. In a pot, combine quinoa and coconut milk. Bring to a boil.
3. Reduce heat and simmer for 15 minutes.
4. In a separate pan, sauté ginger and garlic until fragrant.
5. Add mixed vegetables and turmeric. Cook until tender.
6. Fluff the quinoa and mix with the veggie mixture.
7. Season with salt and serve warm.

5) Grilled Chicken Thighs with Pineapple-Mint Salsa

Grilled chicken thighs are a delicious and healthy choice. When you add pineapple-mint salsa, you get a refreshing twist that boosts flavor and nutrition.

To start, preheat your grill to medium heat (about 350°F or 175°C).

While the grill heats up, mix together some ginger, garlic, and salt to create a tasty spice blend for your chicken.

Once your chicken thighs are seasoned, place them on the grill. Cook until they are golden brown and the internal temperature reaches 165°F (74°C). This should take around 6-8 minutes per side.

While the chicken is grilling, prepare your pineapple-mint salsa.

Chop fresh pineapple and mint, and combine them for a tasty topping.

Ingredients

• Chicken thighs
• Ginger
• Garlic
• Salt
• Fresh pineapple
• Fresh mint

Cooking Instructions

1. Preheat grill to medium (350°F or 175°C).
2. Mix ginger, garlic, and salt.
3. Rub spice mixture on chicken thighs.
4. Grill chicken for 6-8 minutes per side until cooked through.
5. Chop pineapple and mint for salsa.
6. Serve chicken topped with pineapple-mint salsa.

6) Lemon & Mint Aubergine

Lemon & Mint Aubergine is a refreshing dish that’s good for your gut. This recipe uses the healthy properties of aubergine, along with the bright flavors of lemon and mint.

It’s simple to prepare and full of taste.

You’ll start by roasting aubergines until they are tender. The lemon adds a zesty kick that pairs well with the mint.

This combination not only tastes great but also provides beneficial nutrients.

Serve this dish as a main or a side. It works well with grains like couscous or freekeh, making for a satisfying meal.

Ingredients

• 2 aubergines
• 1 lemon (juice and zest)
• Fresh mint leaves
• Olive oil
• Salt and pepper

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Slice the aubergines and brush with olive oil.
3. Place on a baking sheet and roast for 25-30 minutes.
4. In a bowl, mix lemon juice, zest, chopped mint, salt, and pepper.
5. Drizzle the mixture over the roasted aubergines before serving.

7) Super Simple Butternut Squash Soup

This butternut squash soup is not just delicious but also good for your gut. It’s packed with nutrients and easy to make. You’ll love how warm and comforting it is.

You need just a few simple ingredients. Start by chopping your veggies and sautéing them.

This soup can be made vegan by using vegetable stock instead of broth.

It’s smooth, creamy, and perfect on a chilly day. Plus, it’s rich in vitamins that support your well-being.

Ingredients

• 1 medium butternut squash, peeled and cubed
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups vegetable stock
• 1 teaspoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add the onion and garlic; sauté until softened.
3. Stir in the butternut squash and vegetable stock.
4. Bring to a boil, then simmer for 20 minutes until squash is tender.
5. Blend until smooth, then season with salt and pepper.
6. Serve warm and enjoy!

8) Asparagus and Spring Greens Farro

Asparagus and spring greens farro is a delicious and nutritious dish. It pairs chewy farro with fresh, vibrant veggies.

This salad is great for gut health, thanks to the combination of ingredients.

Start with cooked farro as your base. Next, add lightly sautéed asparagus and a mix of greens like spinach or arugula.

The crunch of the asparagus adds texture, while the greens bring a fresh taste.

To dress the salad, use a simple vinaigrette made from olive oil, lemon juice, and a touch of honey. Toss everything together for a light and satisfying meal.

Ingredients

• 1 cup cooked farro
• 1 cup asparagus, chopped
• 2 cups spring greens (spinach, arugula)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon honey
• Salt and pepper to taste

Cooking Instructions

1. Cook the farro according to package instructions.
2. In a pan, sauté chopped asparagus until tender.
3. In a bowl, mix olive oil, lemon juice, honey, salt, and pepper.
4. Combine cooked farro, asparagus, and spring greens in a large bowl.
5. Drizzle the dressing over the salad and toss gently. Enjoy!

9) Mashed Bone Broth Cauliflower

Mashed bone broth cauliflower is a tasty and healthy alternative to traditional mashed potatoes. This dish is creamy and full of flavor, making it perfect for any meal.

Plus, it’s packed with nutrients that support gut health.

To make it, you’ll start by cooking cauliflower until it’s tender. Then, you’ll blend it with bone broth to create a smooth texture.

The savory taste of the broth adds depth and richness.

Enjoy this comforting side dish on its own or with your favorite protein. It’s a great way to sneak in more vegetables while nourishing your body.

Ingredients

• 1 head of cauliflower, cut into florets
• 2-3 cloves of garlic, minced
• 1/4 cup bone broth (60 ml)
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Steam or boil the cauliflower florets until tender. This should take about 8-10 minutes.
2. Drain the cauliflower and place it in a blender.
3. Add garlic, bone broth, and olive oil to the blender.
4. Blend the ingredients until smooth.
5. Season the mixture with salt and pepper.
6. Serve it warm.

10) Slippery Elm Tea

Slippery elm tea is a soothing drink that may help with digestion. The tea comes from the inner bark of the slippery elm tree, and it’s known for its smooth texture and mild flavor.

To make slippery elm tea, you’ll need slippery elm powder, hot water, and honey for sweetness, if desired. This tea can help calm an upset stomach and reduce irritation.

Ingredients

• 1 tablespoon slippery elm powder
• 8 ounces (240 mL) hot water (about 200°F or 93°C)
• Honey (optional)

Cooking Instructions

1. Boil water in a kettle until it reaches about 200°F (93°C).
2. Pour the hot water into a mug.
3. Add one tablespoon of slippery elm powder to the mug.
4. Stir until the powder is fully dissolved.
5. Add honey if you’d like for extra sweetness.
6. Stir again and enjoy!