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Recipes Good For Gut Health

Posted by ReganJonesRD
April 26, 2017
Featured in: Recipe RoundUps
Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Take the first step toward better gut health by understanding the difference between prebiotics and probiotics.

~by Regan Jones, RD

(Disclosure: Some of the research mentioned below was obtained at a symposium I attended courtesy of a partial sponsorship by Beneo. I was not asked to write this post, nor am I being compensated to do so.) 

This time last week I was finishing up a trip to Mexico and chatting with a young woman on my trip who wasn’t feeling her best. She was blaming it on either a few more adult beverages than she needed, an overexposure to sun and/or food poisoning. I’m sure it could’ve been any combo of the three, but I also suspect some of it was just the general tummy upset that seems to accompany traveling, especially to other parts of the globe. 

Anyone who knows me well knows that I HATE the thought of falling victim to stomach upset. I mean, I know none of us especially “like” it… but seriously, it’s my kryptonite. It’s also one of the reasons I’m so passionate about Gut Health and have talked about it here before

One of the other reasons, though, I’m so passionate about gut health (in addition to the fact that it’s being linked every day to more and more disease states) is because it’s still so misunderstood. I identified fairly early in my convo with the young lady mentioned above that she had only a basic understanding about the importance of feeding your tummy with healthy bacteria. She knew Greek yogurt was “healthy,” but was concerned it had “too much sugar.” 

Sidenote: I saw her drinking a Coke later and didn’t have the heart to be the busy-body RD pointing out the irony there. Sometimes you just have to let it go, you know? 

My point is this — simply knowing yogurt is good for your digestion is like knowing that you need yarn to knit. There’s a lot more to a healthy gut than eating a little yogurt — sugar containing or not — here and there.

There are a number of factors beyond whether or not you like yogurt that influence gut health — ranging from whether or not you were born C-section or vaginally, whether you took a lot of antibiotics as a kid (or even now as an adult) and whether or not you were breastfed. A lot of that we can’t change today. 

But what we can change is what we eat. While there’s a lot we still don’t know about gut health, we do know that BOTH a combination of probiotics (the living microorganisms that you introduce into your digestive tract) and prebiotics (the substances, mostly fiber, that they feed off of) are needed daily to foster a healthy gut. Probiotics are often thought of in relation to yogurt, yes. But other fermented foods can also be beneficial, including kimchi, kefir, fermented krauts/pickles, miso and more. In terms of prebiotics, foods that are rich in fermentable carbohydrates (soluble fiber), and especially inulin or chicory root, top the list of foods your gut bacteria want to feed off.

Here are the Healthy Aperture recipes we recommend to get the most taste and benefit for a healthy (and happy) tummy!

Probiotics


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Wild Blueberry Kefir Smoothie via The Lean Green Bean


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Kefir Garlic Mashed Sweet Potatoes via Chard in Charge


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

The Reuben Roll via The Cozy Apron


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Turmeric Cauliflower Rice Bowl (with fermented kraut) via Avocado A Day Nutrition


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Carolina Tempeh Reuben Sandwich via The Clean Dish


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Skillet Tempeh Enchiladas via Danielle Omar Nutrition


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Mixed Berry Kombucha Gummy Snacks via Le Petit Eats

Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Strawberry Basil Kombucha via Roasted Root Food


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Fermented Carrot Pickles via Avocado A Day Nutrition


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Easy Homemade Kimchi via Yuri Elkaim

Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Bulgogi Kimchi Rice Plate via Running To The Kitchen


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Sauteed Kale with Kimchi via Danielle Omar Nutrition


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Probiotic Packed Bircher Oatmeal via Healthy Aperture


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

How To Make Miso Soup via Living Well Kitchen


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Miso Soup with Veggie Noodles via A Saucy Kitchen


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

How To Make Your Own Yogurt via Mom's Kitchen Handbook


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

5 Minute Honey Yogurt Quinoa Parfait via Pinch of Yum

 

Prebiotics

Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Lemon Thyme Jerusalem Artichokes via Everyday Healthy Recipes


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Healthier Creamy Potato Leek Soup via Platings and Pairings


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Asparagus Prosciutto Bundles via Food Done Light

Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

​Breakfast Baked Apples via Healthy Aperture


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Jicama Fries via Food Fanatic


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Sauteed Dandelion Greens via For The Love Of Food


Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

Healthy Banana Nut Muffins via Well Plated

Wanna know #HowToGetAHealthyGut? You need to understand PRE and PRObiotics

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ReganJonesRD

ReganJonesRD
Regan Jones is the Founding Editor and Sponsorship Director of HealthyAperture and is the author of the QUICK FIX KITCHEN Feature - a collection of recipes that focuses on shortcut cooking without shortcut taste. Her recipes largely focus on baked goods and desserts ranging from gluten free to sugar free to slightly indulgent eats for the entire family, but also include easy everyday recipes for breakfast, lunch or dinner. Jones is a registered dietitian and owner the web's most prominent portfolio of dietitian-owned websites, including HealthyAperture.com, TheRecipeReDux.com, BlogBrulee.com and RDs4Disclosure.org. She is also the host of the podcast, This Unmillennial Life, which was recently named New & Noteworthy on iTunes.
More posts by ReganJonesRD
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