15 Flavour-Packed Recipes to Boost Your Gut Health

Posted on May 22, 2018 by Allison Day

Taking care of your gut is important for immune health, weight regulation, mood and more. Your digestive system handles a lot, and feeding it a range of nutrients, including probiotics, prebiotics, fibre and good fat, can be a simple an effective way to maintain overall well-being. Luckily, these recipes make it as tasty and simple as possible!

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Soba Noodle Bowl with Garlic Shrimp and Miso Dressing

Miso, a fermented food, is rich with probiotics, helping to achieve or maintain proper intestinal flora. This recipe presents miso in a beautiful, delicious way, dressing a bowl of good-for-you ingredients including soba noodles, shrimp and veggies. Get the recipe for <a href="http://www.foodnetwork.ca/global-eats/blog/fresh-soba-noodle-bowl-with-garlic-shrimp-miso-dressing-34884/" target="_blank">Soba Noodle Bowl with Garlic Shrimp and Miso Dressing</a>
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Paleo Granola

Keep your gut going strong with plenty of fibre, starting with this grain- and gluten-free granola. Crunchy, light and perfect to pair with probiotic-rich live yogurt. This is an ideal breakfast for those sensitive to gluten, or with celiac disease, keeping comfort levels high and bloat down. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/5-eggless-paleo-breakfasts-including-this-epic-grain-free-granola/" target="_blank">Paleo Granola</a>
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Asparagus and Smoked Salmon Bundles

Asparagus is full of prebiotics, food for probiotics. This gut-friendly side dish gets a punch of flavour from smoked salmon, offering another beneficial nutrient for your digestion in the form of omega-3s. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/giadas-asparagus-and-smoked-salmon-bundles/19628/" target="_blank" rel="noopener noreferrer">Giada De Laurentiis’ Asparagus and Smoked Salmon Bundles</a>
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Lightly Toasted Overnight Steel-Cut Oatmeal

Oatmeal nourishes the digestive system with fibre, and is a carminative, helping to reduce bloating and digestive discomfort. This recipe combines a range of flavours for a morning meal that is anything but bland. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/lightly-toasted-overnight-steel-cut-oatmeal-with-honey-roasted-apricots-and-pistachios/19020/" target="_blank">Bobby Flay’s Lightly Toasted Overnight Steel-Cut Oatmeal with Honey-Roasted Apricots and Pistachios</a>
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Broccoli Stalk, Kimchi and Zucchini Salad

Naturally fermented foods, like kimchi, help to replenish a lively, flourishing digestive system with good bacteria. This recipe is a healthy alternative to your favourite take-out noodles, feeding the gut with probiotics, fibre and fat. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/broccoli-stalk-kimchi-and-zucchini-tangle-with-honey-tamari-almonds/18164/" target="_blank">Broccoli Stalk, Kimchi and Zucchini Tangle with Honey Tamari Almonds</a>
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Slow Cooker Thai Red Curry Chicken Soup

Ginger is a soothing, gut-happy ingredient that adds warmth and depth of flavour to your favourite recipes. This easy slow cooker Thai chicken soup brings out ginger’s goodness for a tummy- and taste bud-pleasing meal. Get the recipe for <a href="http://www.foodnetwork.ca/everyday-cooking/blog/slow-cooker-thai-red-curry-soup/" target="_blank">Slow Cooker Thai Red Curry Chicken Soup</a>
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Banana Sour Cream Pancakes

Bananas are an everyday prebiotic superfood, which feed good bacteria. Make this crowd-pleasing fruit the star of the show with a stack of tender banana pancakes. For even more gut-friendly action, top them with live yogurt and raw honey. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/banana-sour-cream-pancakes/21216/" target="_blank">Ina Garten’s Banana Sour Cream Pancakes</a>
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Glazed Salmon Miso Soup Rice Bowl

Healthy fats and protein, like those found in salmon, promote strong digestive health and help to reduce bloating. This recipe doubles up on gut-friendly ingredients with miso, a fermented soybean paste loaded with probiotics; just be sure to keep the broth from fully boiling to retain them, or add the miso off the heat. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/glazed-salmon-miso-soup-rice-bowl/19529/" target="_blank">Glazed Salmon Miso Soup Rice Bowl</a>
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Vegan Caesar Salad with Tempeh Bacon

Many people find tempeh easier to digest than tofu because the soybeans have been fermented and less processed. A brick of tempeh is chewy, versatile and has a slight tang. Here, it’s the “bacon” of a revamped Caesar salad made with kale, a fibre-rich cabbage that adds another layer of digestive-friendly flavour. Get the recipe for <a href="http://www.foodnetwork.ca/healthy-eating/blog/vegan-kale-caesar-salad-with-tempeh-bacon/33384/">Vegan Caesar Salad with Tempeh Bacon</a>
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Baked Apples with Oatmeal and Yogurt

Apples, oats and yogurt are a delicious, cozy mix that boost gut health with fibre and probiotics. These work as breakfast, dessert or a healthy snack, satisfying your sweet tooth without hindering gut health. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/baked-apples-with-oatmeal-and-yogurt/19055/" target="_blank">Bobby Flay's Baked Apples with Oatmeal and Yogurt</a>
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Sweet Potato and Sauerkraut Perogies

Sauerkraut adds crunch, tang and probiotics to these high-fibre vegan perogies. Look for live, refrigerated sauerkraut that has gone through lacto-fermentation, not the shelf-stable version, which will be devoid of beneficial bacteria. Get the recipe for <a href="http://www.foodnetwork.ca/shows/great-canadian-cookbook/blog/vegan-sweet-potato-and-sauerkraut-pierogies/" target="_blank">Sweet Potato and Sauerkraut Perogies</a>
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Strawberries and Cream Muesli

Soaking oats overnight makes them easier to digest and absorb. Instead of cream, boost the gut-friendly factor in this recipe by using kefir or cultured buttermilk. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/strawberries-and-cream-muesli/21380/" target="_blank">The Pioneer Woman’s Strawberries and Cream Muesli</a>
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30 Cloves of Garlic Sauce

Garlic is antibacterial, helping to wipe out bad bacteria, and it’s also full of prebiotics, feeding the good bacteria. Make it the star of the show with this bold, 30-clove sauce. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/30-cloves-of-garlic-sauce/21392/" target="_blank">Roger Mooking’s 30 Cloves of Garlic Sauce</a>
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Homestyle Kefir Coleslaw

Kefir is a fermented milk product, similar in taste to yogurt with a thinner, drinkable consistency. Keep this tangy ingredient in your fridge to whip up probiotic-packed smoothies, dips and dressings, like this one for a colourful coleslaw. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/homestyle-kefir-coleslaw/17483/" target="_blank">Homestyle Kefir Coleslaw</a>
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Roasted Cauliflower Salad with Fried Capers and Pickled Currants

Cauliflower provides a lot of fibre, which keeps digestion moving in the right direction. It’s also a treasure trove of nutrition, bringing vitamins and minerals to the table – and to your gut. Make cauliflower the star of your salad with this exciting creation. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/roasted-cauliflower-salad-with-fried-capers-and-pickled-currants/17137/" target="_blank">Roasted Cauliflower Salad with Fried Capers and Pickled Currants</a>
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