7 gut-friendly ingredients plus some recipes
If you want to lose weight and feel good, your gut health should be an essential component of your lifestyle.
A healthy gut is key to breaking down food and absorbing all the important nutrients that fuel your body and keep you feeling good.
Digestive issues like bloating or irregularity can indicate gut issues, but a healthy gut is about more than digestion. Imbalances in the microbiome have been linked to mood disorders, immune function, and even skin health. So, focusing on gut health benefits the whole body, even if you feel fine digestively.
As part of the 28 Day Weight Loss Challenge, we offer meal plans and recipes that will support your weight loss goals and, in turn, support good gut health too.
Here are some simple ways to improve your gut health:
- Cut down on processed foods as they tend to include many ingredients that can upset your stomach
- Cut down or cut out sugar (in its many disguises) as it is an inflammatory food
- Drink plenty of water to flush your system out and help your body produce waste
- Eat loads of high-fibre foods like fruits, veggies, whole grains, and fermented foods to help feed the good bacteria in your gut.
- Aim for a probiotic and a prebiotic food every single day
Here are 7 of the most gut-friendly ingredients
Plus some recipes that you can make to help with your gut health.
1. Greek yoghurt
The good bacteria is beneficial for your gut flora. Combine with berries for an antioxidant boost, by trying these 3 ingredient Yoghurt Berry Ice Blocks.
2. Chia seeds
High in fibre and protein, they act as an intestinal broom to give everything a clear out. Try making a Choc Berry Chia Pudding the night before for a quick and easy breakfast. Top with blueberries or a dollop of yoghurt for an extra gut-friendly kick.
3. Apple cider vinegar
Known for stimulating the digestion, this is easily added to your salads as a dressing with some olive oil. It also works well as an acidic component in recipes like these Sweet and Sour Chicken Meatballs.
4. Gelatine
A source of protein, it also helps repair the gut lining so consider adding some Easy Strawberry Mousse to your meal plan as a great dessert option.
5. Kimchi
Fermented foods like sauerkraut, kefir, kimchi and miso are a great way to support gut health (and they taste good too!). Looking for a lunch or dinner that’s both satisfying and kind to your waistline? Try our Chicken Power Bowl topped with kimchi adds a touch of probiotic goodness for a happy gut. (A healthy gut is a key player in immunity!)
6. Bananas
These are a triple boost, with their fibre to support digestion, potassium and electrolytes to keep you firing on all cylinders. For a delicious dessert try this 5 Minute Banana Coffee Sundae or for more kid-friendly banana recipes.
7. Ginger
Believed to help you digest your food, ginger also adds a nice heat to stir-fries. Try this Sesame Ginger Soba Noodle Soup, which also includes gut-loving stock (make your own if you can).
Tired of wondering what to cook?
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The Healthy Mummy is a holistic program to nourish your body with nutritious food and help you stay active in your busy, everyday life. Yours and your families well being should be a priority so let us take the hassle out of it.
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