Are you also struggling with digestive issues, bloating, gas, heart burn then you are at right place.
Gut Heath is the overall balance of microorganism in our digestive tract also known as gut microbiome. Higher diversity of these microbiome support good mental and physical health. These microbiome include – fungi, bacteria and viruses.
Gut not only processing food but it is also a powerhouse that control digestion, nutrient absorption, immunity, even mood and energy levels. This conclude- a healthy gut means healthier you. In this article you will explore some amazing gut healthy recipes that not only support good gut health but also heal your poor gut. These gut healing recipes are rich in fiber, probiotics, and anti-inflammatory ingredients that include in your daily meals and support your gut health.
Why Gut Health Matters
There is no such clear definition of gut health but it is a gastrointestinal system, which contain trillions of microorganisms called gut microbiome (both good and bad). These microbiome helps to break down food and absorb nutrients, boost immunity and mood.
Your gut is very important gastrointestinal organ that control your physical and mental health.
There is a large number of health issues associated with bad gut health like digestive issues – bloating, burping, burning, nutrient malabsorption, weak immunity and many other.
“As we age, the natural cycle slows down and don’t work as well”, says Johns Hopkins gastroenterologist Gerard Mullin, M.D.
There are some indications for bad gut health your body start giving you-
.Bloating, gas, fatigue, mood swings, skin problems like acne, food intolerance, bad breathe, sugar cravings, oily and greasy stools, frequent illness, constipation, anxiety, depression.
many more issues are related to bad gut health but you can heal your gut with gut healthy recipes. These are gut healing recipes that included in your daily meals and heal plus improve your overall gut health.
Breakfast Ideas for Gut Health
Start your day with gut healthy recipes of breakfast to take your first step towards good gut health.
Gut healthy breakfast should be loaded with fiber, probiotics, prebiotics.
Avoid processed food, diary products for some people as they feel irritation.
Here are some breakfast ides for gut health-
Besan Cheela with Curd
1 cup besan
1/4 tsp turmeric
Add chopped onions, tomatoes, coriander and 1 green chilli
Salt to taste
Water to make smooth better (running consistency)
Ghee just sprinkle it on pan and pour batter with spoon.
This besan cheela can be served with plan curd and it is super rich in fiber plus it becomes probiotic-prebiotic combo.
Poha with Flaxseeds and Peanuts
Flexseeds and peanut are rich in fiber and heathy fat.
1 cup poha
2tbsp Rosted peanuts
1tbsp flaxseed
Add curry leaves, matured leaves
Chopped onion
1/4 tbsp turmeric
Salt to taste
2 chopped tomatoes
Sprinkle some coriander and mint leaves for Fresh feel
It is super light weight and easy to digest food.
Overnight Oats and chia seeds
Oats and chia seeds – prebiotics
Banana- fiber
Take 1/2 cup of oats
Add 1 tbsp of chia seeds
1 or 1/2 cup of Yogurt plus mashed Banana top it with berries.
Now mix all of it and refrigerate it overnight.
Scrambled eggs with sauerkraut and spinach
Sauerkraut- fermented/ probiotic
Protein- eggs
Fiver – spinach
Take one or two egg add handful of spinach
2 tbsp of sauerkraut
1 tsp ghee
Salt to taste and puch of pepper.
Smoothie Recipes for Gut Health
Smoothies are among the easiest gut healthy recipes to try.
Smoothies are the best choice in drinks as it is rich in fiber and protein. A mixture of prebiotic and probiotics.
They are customizable you can add or avoid ingredients according to your taste plus they are quick and easy to make.
Here are some Smoothies Recipes for Gut Health-
Creamy water melon smoothie
This is summer a season of watermelon why not to try it’s smoothie-
Take two slices of water melon
Add Coconut milk yogurt, strawberries and banana piece
Mix and blend all the ingredients and drink
Grape Smoothie
Frozen red grapes are used in this recipe
Make a combo with banana (rich in fiber) and Greek style yogurt (probiotics).
Add berries to give it nice reddish pink color.
Mix all the ingredients to blend until it comes in smooth texture.
Banana-Mango Smoothie
This is not only for gut healthy recipes but a treat to mango lovers
Cut mango into slices and cut half banana add some honey if you want little more sweet.
Add white cardamom and blend all ingredients until a fine smooth consistency.
Then add some coconut slices to give to more flavour.
Mango and spinach smoothie
May be it’s sound wired combo, but trust me it is best gut healing recipe
Take handful of spinach adding a slice of mango plus some flex seeds and one white cardamom
blend all ingredients well and serve it with adding some ice cube on top.
So these are some gut healthy recipes of smoothies try it on and heal your gut.
Fermented Food Recipes for Gut Health
Fermented food are rich in probiotics (contain live bacteria) that heal and boost your gut health, relief in inflammation, bloating, gas and other related issues. Here are some fermented gut healthy recipes-
Kanji
It is Indian fermented drink perfect to start your day. It is super drink that jut not heal but also strengthen your gut.
Take a jar bottle
Add sliced carrots and beetroot in equally.
Add some black salt, pinch of roasted cumin powder and musterd seeds.
Keep it aside to ferment it for 2-3 days in summer and for 7 days in winters.
Curd-
It contain probiotics (rich in lactobacillus) that balance gut bacteria.
Best way to consume it for more benefits
Always use homemade curd
Add pinch of white salt followed by black salt
Add roasted cumin powder and black pepper.
Give it a tadka with 1/2 teasppon of ghee and hing.
It act as a booster for digestion and super beneficial for you gut health.
Dosa/idli
It is naturally fermented rice and lentils,
Super rich in protein and probiotics.
Take rice, channa dal, urd dal, some methi Dana soaked it full night.
Grind it and make a smooth runny batter
Steam it to make idli
or pour it in pan and slightly cooked only on side to make dosa.
Serve it with coconut chutney
Perfect food that balance tasty and health equally.
Achaar/pickles
It is beneficial when made at home with no adding vinegar.
Fermented only by natural process rich in probiotics.
Add mustard oil and salt.
Give it sunlight daily until it soften.
Then have it daily with meals.
So these are some fermented food recipes for gut health which are tasty as well, take your first step toward gut health with these fermented gut healthy recipes.
Best Soup for Gut Health
Soup are the best option to choose light weight yet healthy food. These soup are rich in fiber, probiotics and prebiotics that easy digestion, relieves gas and bloating. Improve gut health by providing hydration, easy to digest, relief from inflammation.
Let’s see some best soup for gut health-
Carrot and ginger soup
Take 2 carrot, cut into small pieces.
1 small sized onion and 2-3 gloves of garlic.
1 inch of garlic
1/2 tablespoon turmeric power
Salt to taste
Pinch of pepper
Sauté all of them in 1 tablespoon of ghee or oil.
Pour some water and cook only medium flame until carrot are soft.
Mash carrot and make a smooth texture and your soup is ready
This carrot-garlic soup is rich in fiber anti-inflammatory, antioxidant and easy to digest.
Tomato bottle guard soup
Lauki (bottle guard) is very cool and easy to digest, rich fiber gives soothing and calming relief to your stomach.
1/2 bottle guard cut into small pieces
1 tomato large size
1-2 gloves of garlic
Salt to taste
1 teaspoon of cumin seeds
Add ghee sauté all of these ingredients add water blends all of them together when the bottle guard are soft.
Make smooth runny texture of soup and serve it warm.
Moong daal and spinach soup
It is rich in fiber protein and prebiotics
Easy to digest and boost digestion
Cook moon daal on pressure cooker until it soften.
Add cumin seeds handful of spinach into it and Sauté all together in 1 spoon of ghee.
Now add cooked moong daal into pan and pinch of cumin and pepper powder
Salt to taste
1/4 of turmeric
2 cup of water mix and blend all of them together and make a smooth texture of soup.
These are some very light weight plus easy to cook gut healthy recipes of soup try it on and improve your health.
Quick Snacks ideas for gut health-
We all have a habit of eat something other than food, this habit is common in every household, while walking, watching TV, reading, everyone has the habit of munching on something, which is not a bad habit, then what’s bad and what we need to change?Consuming packet food and preservative drinks is a bad habit. It is important for us to make our snacks gut healthy along with our food so that our gut can be healed overall and stay healthy. We will share some gut-friendly snack ideas with you below that are sure to keep your cravings satisfied.
Rice puff chatt(murmure)
Rice puff 1/2cup
Roasted peanuts
Some chickpea
Add tomato, online
Sprinkle chaat masala, salt, pepper
Add 1/2 green chilli
1/2 lemon
Toss all the ingredients tofu and your chart is ready.
Corn chaat
Take corn boil it
Add tomato, cucumber.
Some lemon drops, salt to taste, pinch of chaat masala and 1/2 teaspoon cumin powder.
Toss all of them together and your chaat is ready.
Stuffed wheat roti rolls with curd
Take leftover roti
Sauté all the veggies together of your choice and make a roll by stuffing.
Add salt to taste, some cumin powder
Take pan sprinkle few drops of ghee and put your roll on heated pan. It turns like light brown color
For dip – keep it simple as much as possible
Take dahi add cumin roasted powder, black salt and thats it.
Your fiber rich gut healthy recipes of snacks is ready, easy to make, require very less time and fully satisfied your cravings.
For drinks you can choose aam(mango) panna, mango shake, badam banana shake over these market preservative drinks.
Conclusion
Gut health is very important is not an option to maintain healthy gut but it is mandatory.
If your gut will be happier then you will be happier, healthier, energetic.
We have shared you so many gut healthy recipes from probiotics rich breakfast ideas to healing soup and fast gut friendly snaks to heal and boost your gut health and improve immunity. These gut healthy recipes improve digestion, relieve inflammation, burning, gas, bloating and also improve your skin quality.
Start your journey with 1 or 2 recipes and trust me you will enjoy it in every way weather it is about its taste or your improving health.
