Your Gut’s Favorite Foods and Our Top Gut Health Recipes

We love food. We can spend hours looking at food on social media, pouring over cookbooks, and finding recipes to cook for our families and friends. As gut health dietitians, we especially enjoy knowing that the food we cook for loved ones not only tastes good, but also provides them nutrients needed to thrive and support their microbiome and overall health.

Now, we know that this isn’t true for everyone. Some people just don’t enjoy cooking. They get overwhelmed not knowing what to make and are unsure of how to find recipes that taste good and support their gut health. This is why we are here! To help educate you on which foods and recipes you should be including to better your nutrition and your gut bugs (microbiome). Keep reading below to find out which ingredients you should be looking for, plus, a few of our favorite gut health recipes!

What to Look For in Recipes

There are several things that affect your gut health - your genes, sex, where you live, etc.  But one of the most impactful is food. We know from research that changing what we eat can alter our gut bugs in as little as 24 hours. This means that food and your diet play a starring role when it comes to shaping your microbiome. To ensure that your meals and recipes are supporting your gut health, here are the top nutrients and foods to put in your shopping cart and on your plate!

Plants & Fiber

The American Gut Project found that people with the most diverse microbiomes- with the “healthiest” guts- were those who ate 30 or more different plant foods a week. Plant foods include fruits, vegetables, herbs, spices, seeds, whole grains, beans, and legumes. Plants are  great sources of vitamins and minerals, and they’re rich in compounds like polyphenols and antioxidants which are anti-inflammatory and can help to boost your microbiome.

Plant foods also have fiber - our favorite part of carbs! Fiber is the part of plants that your body can’t digest or absorb. It passes through your digestive systems relatively intact because you don’t have an enzyme to break it down. All fiber is beneficial, but we especially like prebiotic fibers. Your gut bugs, or bacteria in the large intestine ferment prebiotic fiber, which produces short-chain fatty acids (SCFA). The SCFAs do amazing things like decrease cholesterol levels, fuel your colon cells, promote the growth of beneficial bacteria, as well as help maintain the integrity of your intestinal barrier (protecting you from leaky gut!). These SCFAs also keep things moving through the digestive tract, help promote bowel movements, and keep you feeling full by aiding in the production of satiety hormones like GLP-1.

So what does this all mean for you? Aim to eat 30 different plant foods a week. Look for recipes that have multiple plant ingredients in them and don’t be scared to add in more fruits, veggies, nuts, grains, herbs, spices, legumes, or seeds to make them more gut friendly.  Also, try to ensure that all meals contain a source of prebiotic fiber which can be found in onion, garlic, asparagus, chicory, artichoke, lentils, and cooked and cooled oats, pasta, and potatoes. Now, we know this much fresh produce can be expensive, but frozen, canned, and bulk items are a fantastic - and cheaper - way to achieve this goal!

Omega-3s

Omega-3 fatty acids, or simply “Omega-3s” are a type of healthy, polyunsaturated fat have been shown to help prevent heart disease, lower triglycerides, decrease inflammation, and support brain health. Their intake is also associated with a healthier and more diverse microbiome. The body can’t make omega-3s so it is essential to get them from food. They can be found in fatty fish and some nuts and seeds.

So how do you apply this when looking for gut health recipes? Try to aim to have omega-3-rich fatty fish like salmon, sardines, anchovies, tuna, or mackerel twice a week.

Don’t like fish? You can add a couple of anchovy fillets to oil when making veggies or pasta. They’ll break down, leaving a complex, umami flavor that’s not overly fishy. You can also look for recipes that include seeds and nuts such as flax, hemp hearts, chia seeds, avocado, pumpkin seeds, and walnuts. These are great to add to your favorite salads and smoothies.  

Lean protein

Protein is important because it builds and repairs tissues, helps produce enzymes and hormones, maintains electrolyte and fluid balance, and helps build strong bones, muscles, cartilage, and skin. But not all protein is created equal, we suggest lean and plant protein while limiting processed and red meats. Lean protein is found in poultry and fish, while plant protein is found in legumes, nuts, whole grains, and seeds. Red meat is found in pork, lamb, and beef, and processed meats are foods such as bacon and cold cuts/deli meats.

Early gut microbiome research suggests that animal proteins generally lead to a higher abundance of potentially harmful by-products compared to plant proteins. Now, this might be due to the saturated fat that is often found in red and fattier meats. So until there are more studies, we recommend focusing on recipes that incorporate mostly lean animal and plant proteins.

What to watch out for and maybe eat less of:

At Amenta, we believe that all foods can fit into a healthy lifestyle, so while the below items shouldn’t be included on a daily basis, they can absolutely be eaten as part of a healthy balanced diet!. What's important to keep in mind is that you’re eating gut-healthy foods most of the time. We like to call foods like these fun foods. Fun foods can complete a meal when sharing family traditions, enjoying social events, or simply because you feel like it. What's important to keep in mind is that your plate is balanced most of the time.

Bacon is a great example of a fun food. There is no great substitution for it in a BLT, but maybe choose that sandwich every once in a while. Or if bacon is part of your daily breakfast, aim to only have it on the weekend and not everyday. That’s because bacon is high in saturated fat - something, along with ultraprocessed foods, we recommend to eat less of for optimal gut health.

Ultraprocessed foods:

Ultra-processed foods (UPFs) are industrially formulated edible substances derived from natural food or synthesized from other organic compounds. Ultra-processed foods contribute added sugars, sodium, saturated fats and trans fats, and refined carbohydrates to the diet together with low fiber. These are usually not very nutritious and may even contain harmful substances, such as additives and emulsifiers, and contaminants that are formed during processing. UPFs are things like sugary cereals, flavored yogurts, sugary drinks, some protein powders, packaged foods, and processed meats like pepperoni, bacon, and deli meats.

How does this apply to you if you’re cooking most of your meals from scratch? Well, you’ll want to focus on foods and recipes that don’t include these items. This means looking for whole foods and not recipes that contain ultra-processed ones in the ingredient list. You can also make simple swaps: instead of adding protein powder (some are great - it depends!) to a smoothie, try adding plain low-fat Greek yogurt (not fat-free) and peanuts or hemp hearts. If making cookies, swap in some whole grain flour or use nuts and seeds as add-ins. You could also try slicing leftover chicken or turkey for sandwiches in place of deli meats, or, use ground turkey with a little crushed red pepper in place of sausage, bacon, or pepperoni in recipes.

Saturated fats:

Saturated fats are solid at room temperature and are known for increasing the risk for heart disease. When it comes to gut health, saturated fats are associated with a decrease in diversity of gut bugs (which as you learned, more diversity = a healthier microbiome). You find saturated fat in animal products such as red meat, bacon, butter, full-fat dairy (like whole milk), coconut oil, and palm oil.

So when it comes to cooking, seek out recipes that include unsaturated fats. These are found in plant oils like olive and avocado oils, nuts, seeds and fish that contain omega-3s. If you do like a recipe that has these ingredients, you can always swap them out. For example, you can use olive oil in place of butter or use ground turkey in place of ground beef.

Now You Know:

Cooking isn’t loved by everyone and searching for recipes that are healthful and tasty can get overwhelming. Knowing the ingredients to keep an eye out for like plant foods, fiber, omega-3 rich fish, nuts, and seeds, and lean sources of protein can set you on the right path to having a healthier gut and microbiome. Now that you have this knowledge, here are 3 of our favorite gut health recipes.

Hungry for more? Sign up for our newsletter to receive additional (monthly) gut-friendly recipes and other tips and trips for optimizing your digestive health!

Our Favorite Gut Health Recipes

Gut Health Recipe 1: Overnight Yogurt Oats with Berries & Walnuts

We love this easy, yummy breakfast recipe. It’s made the night before, making it perfect for the morning rush. It contains 6 plant foods and the oats, chia seed, walnuts, and berries provide a good amount of fiber. The chia seed and walnuts are good sources of plant-based omega-3s, and along with the yogurt and milk provide protein. This recipe also provides calcium, vitamins A, C, & B12. Plus, it can be easily adapted for any fruit or nut that you have in your kitchen.

‍

Serves: 2

Ingredients:

• 2/3 cup rolled oats
• 2 tablespoons chia seeds
• ¼ teaspoon cinnamon (dash)
• ½ teaspoon vanilla extract
• 1 cup low-fat, plain Greek yogurt (or unsweetened plant-based yogurt)
• 1 cup low-fat milk (or unsweetened plant-based milk)
• ⅔  cup blueberries
• ⅔  cup strawberries
• ¼  cup walnuts, roughly chopped

‍

Directions:

1. In a large bowl or container combine the oats, chia seeds, cinnamon, vanilla, yogurt, and milk. Stir to combine. Place in the fridge for eight hours, or overnight.
2. Divide the oats evenly between bowls or containers and top with blueberries, strawberries, and chopped walnuts. Enjoy!

‍

Gut Health Recipe 2: Salmon & Mint Chickpea Salad

This bright, nutritious, AND delicious salad that has 7 different plant foods (+ pepper!). It contains gut-healthy omega-3s from the salmon and heart healthy olive oil. The chickpeas and onion are a good source of prebiotic fiber,  and the cucumber adds fiber and fluid! Feel free to use parsley and scallion in place of the mint and red onion or add more veggies like red or green bell pepper.

‍

Serves: 2

Ingredients:

• 1 tablespoon extra virgin olive oil
• ½ lemon, juiced
• 1 teaspoon ground sumac
• 2 tablespoons mint leaves, chopped
• salt and black pepper
• 1 15-oz can low-sodium chickpeas, drained and rinsed
• ¾ cup cucumber, sliced into half moons
• ¼ cup red onion, thinly sliced
• 5 oz canned wild salmon

‍

Directions:

1. In a bowl, whisk together the oil, lemon juice, sumac, mint, salt, and pepper.
2. Add the chickpeas, cucumber, red onion, and salmon. Stir well, taste, and adjust the seasoning to your taste. Divide evenly between plates or bowls and enjoy!

Gut Health Recipe 3: Roasted Chickpeas, Eggplant, & Asparagus with Rice

Just because this recipe is vegetarian doesn’t mean it’s boring! The miso and tamari add a delicious and savory umami flavor to this dish that includes 10 different plants. It’s full of fiber from the brown rice, chickpeas, eggplant, and asparagus, which is a prebiotic fiber. The chickpeas and brown rice make it a complete source of vegetarian protein, and it is also rich in vitamins and minerals (Vitamin A, C, E, K, and B-vitamins, as well as minerals like iron, calcium, and magnesium).

‍

Serves: 3

Ingredients:

• ½ cup brown rice, rinsed
• 2 tablespoons miso paste (red or white)
• 2 tablespoons tamari
• 2 teaspoons fresh ginger, grated
• 1 tablespoon extra virgin olive oil
• 1 15-oz can chickpeas, drained and rinsed
• 1 medium eggplant, sliced
• 6 cremini (baby bella) mushrooms, quartered
• 1 bunch asparagus, trimmed, woody ends removed
• 2 teaspoons cilantro, roughly chopped

‍

Directions:

1. Cook the brown rice according to the package directions.
2. Preheat the oven to 375ºF. Line a baking sheet with parchment paper.
3. Mix the miso paste, tamari, ginger, and oil together. Toss the chickpeas with half of the mixture. Arrange the eggplant, mushrooms, and asparagus on the baking sheet and brush the remaining mixture onto the veggies.
4. Add the chickpeas to the baking sheet with the veggies and cook in the oven for 25 minutes or until the chickpeas start to brown.
5. Serve the brown rice with the chickpeas and vegetables. Garnish with cilantro. Enjoy!