Recipes to Improve Gut Microbiota

In recent years, medical journals have exploded with new studies linking overall health to gut health – from cardiovascular to immune health, to central nervous system health, and even mental health. This week, we're sharing five recipes featuring fiber foods that improve your gut microbiota.

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Gut Health Salad Bowl

Make it a Full Plate Meal: Serve your salad bowl as directed in the post for a lovely lunch this week. The fermented cabbage in this bowl is a great source of probiotics. However, the fiber found in the rest of the ingredients provides the fuel for the healthy microbes already in your gut.

75% water-fiber foods – kale, red kale, chickpeas, microgreens, blueberries, beets, cabbage
25% foods – pistachios, dressing

White Bean Avocado Toast

Make it a Full Plate Meal: Make this portable meal more filling by grabbing an apple to eat after the toast.

75%water-fiber foods – avocado, beans, apple
25% foods – whole wheat bread

Stuffed Sweet Potato with Hummus Dressing

Make it a Full Plate Meal: Studies show that perfectly cooked starchy veggies like sweet potatoes have a positive impact on your gut health. Serve your topped sweet potato with your favorite 25% item.

75% water-fiber foods – potato, hummus, black beans, and kale
25% foods – your choice

Turmeric Oatmeal

Make it a Full Plate Meal: Get adventurous by cooking anti-inflammatory turmeric in your bowl of oatmeal. Top with a variety of fruit - fresh or frozen. Raspberries, blueberries, blackberries, and bananas taste great together.

75% water-fiber foods – oats, raspberries, blueberries, blackberries, bananas
25% foods – milk

Recipe Note: Add a bit of honey to balance out the taste of turmeric if you need a bit more sweetness.

Roasted Root Veggies Over Lentils

Make it a Full Plate Meal: The variety of fiber foods in this recipe is great for your microbiome. Feel free to roast whatever veggies you have in your fridge, not just what the recipe asks for. Layer your roasted veggies on top of the lentils for a savory, fiber-rich dinner.

75% water-fiber foods –lentils, carrots, parsnips, beets, red onion, sweet potato, kale, parsley
25% foods – oil

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.