Keeping our gut happy is important. By eating the right foods, you can help your gut to work more efficiently – absorbing nutrients more effectively, boosting your immune system and even potentially improving your mental health. Ingredients that are great for the gut include spices like ginger and garlic, probiotics like yogurt and kimchi, and organic fiber-rich foods. Below are a few examples of dishes that can incorporate these types of ingredients.
Miso salmon and ginger noodles
This Japanese dish is a cocktail of excellent gut-friendly ingredients. It contains miso paste (a rich source of probiotics that can reduce gas and bloating), salmon (which has amazing anti-inflammatory properties) and ginger (which can help ease IBS and nausea). You can use red or white miso and any type of noodles you desire to make this dish work. Check out this miso salmon and ginger noodles recipe to see how to prepare it yourself.
Kimchi fried rice
Kimchi is a Korean dish made from fermented rice and vegetables. It is a good source of probiotics and is known to aid digestion and reduce inflammation. Kimchi-fried rice is a very simple dish to make and it can be very filling. You can have it on its own, or combine it with other ingredients like chicken and egg (these could be served on top of mixed into the rice). Check out this guide here on how to make kimchi fried rice.
Bone broth
Bone broth is a hearty dish that contains amino acids and proteins capable of strengthening the gut lining. It’s also full of vitamins and minerals that are great for the joints and the skin. You can buy the likes of this healthy premium organic bone broth already premade, or you can make your own. Bone broth can be made using bones from just about any meat and you can boil all kinds of ingredients with it. Root vegetables like carrot and potatoes tend to work particularly well and have their own gut benefits.
Quinoa salad
Quinoa is a grain-like seed that is often eaten like rice or couscous. It is high in fiber and is also a prebiotic – which means it can help healthy bacteria (probiotics) to thrive in the stomach. Adding quinoa to a salad can boost its health benefits. You’ll want to rinse and cook the quinoa first. You can then mix it in with your salad, which could contain any ingredients you feel like. Leafy greens, broccoli, beets, carrots and potatoes are all veggies that are great for the gut.
Sauerkraut pasta
This unique blend of German and Italian cuisine could be another great dish to boost gut health. Sauerkraut – which is made from fermented cabbage – is full of probiotics. Pasta is meanwhile full of fiber to help with digestion (use whole grain pasta to have the best impact). If you already have some leftover sauerkraut and pasta, this is an easy meal that you can whip up out of these ingredients. This recipe explains how to make sauerkraut pasta from scratch.
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