Spinach and Potato Endurance training for swimmers. Back to Inspiration Ans trends Pakistani Breakfast for overall well-being Cider lowdown Green kitchen series. Ingredients like garlic, yogurt, beans and legumes are anti-inflammatory and gut-healthy foods that are highlighted in these dinners.

Gut health and gut-friendly recipes -

Serve the prawns and vegetables with the noodles and a scattering of chopped coriander and lime wedges. Cooking tip : Other vegetables can be used in this dish instead of peas, such as baby sweetcorn, fine beans, or broccoli, which all have dietary fibre.

Looking to cut down on red meat? These meat-free meatballs are the perfect substitute. Infused with spices and herbs, this dish is packed full of flavour and high in resistant starch and dietary fibre — all of which contribute towards a healthy gut.

Resistant starch is important in the diet because it resists digestion, passing directly through the small intestine to the colon. Warm the olive oil in a small frying pan, add the chopped onion and cook for 5 minutes until soft but not coloured.

Set aside and allow to cool. Meanwhile, place the chopped garlic in a food processor with the drained chickpeas, kidney beans, cumin, wholemeal flour, and egg. Pulse the bean mix so there are still a few visible lumps of beans and chickpeas. Transfer to a bowl and season with pepper.

Add the fried onion, lemon zest, chopped coriander and parsley to the bean mix. Keep a little coriander back for garnish. Place the fine breadcrumbs onto a plate. Take a tablespoon of the bean mix about 30g , shape into a ball, roll in the breadcrumbs and place on a sheet of baking parchment paper.

Continue rolling the balls until you have used up all the mixture. Place the balls in the fridge while you make the tomato sauce. Warm the olive oil in a small saucepan and add the chopped garlic and cook gently for 5 minutes. Add the chopped tomatoes bay leaf, and dried oregano to the saucepan and heat until they just begin to simmer.

You may have to do this in batches and place the balls in the dish warming in the oven. Cooking tips : For a gluten free option, use gluten free bread to make the breadcrumbs by cutting it into small cubes and adding it to a food processor until fine.

Spread the crumbs on a parchment lined baking sheet and bake for 20 minutes at °C until golden. Once the breadcrumbs have cooled, add seasonings of choice. For a vegan version, leave the egg out of the recipe and replace the flour with chickpea gram flour to help to bind the bean mixture together more firmly.

This version of the recipe will be slightly crumblier than the original one, but the meatballs will hold together and taste great. Make it a Mexican night without the worry of gut troubles.

This recipe contains more than 10 different plant foods and is high in dietary fibre thanks to the black beans. The dish also contains two types of onions. Onions are a major source of inulin, a naturally occurring prebiotic. Inulin travels through the gut and is fermented by the colon helping healthy gut bacteria to thrive, keeping the immune system functioning efficiently and the cells lining the gut healthy.

Warm the olive oil in a large pan and add the sliced onions and chopped garlic. Cook gently for 5 minutes until soft. Sprinkle the chopped coriander stalks, ground cumin, coriander and chilli flakes into the pan and add the chicken strips, turning them in the hot oil.

Finally, add the drained black beans and cook for another five minutes. The chicken and bean mixture should be quite thick. Place the chicken and bean mix, torn lettuce leaves, a dollop of Greek yoghurt and a tablespoonful of salsa on the tortilla and fold in half.

Cooking tip : To make a vegetarian version of this dish, omit the chicken and serve the beans with grated cheddar cheese, salsa, and yoghurt. Join thought-provoking conversations, follow other Independent readers and see their replies. Want to bookmark your favourite articles and stories to read or reference later?

Polyphenols serve as prebiotics, which helps feed our good gut bacteria whilst helping to inhibit the growth of bad bacteria in the gut. Different coloured foods provide us with different types and amounts of polyphenols, and it has been shown that a diverse diet with a variety of colours works best to promote a healthy gut.

This fermentation process produces short-chain fatty acids, which are known to have numerous positive effects on the gut-brain axis. Makes 8 Large cookies, or 11 small. Avoiding FODMAPs can be helpful when it comes to gut health, but it is not a long-term solution.

I advise you to always work with a gut health specialist if your symptoms are impacting your daily life. Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox.

What is kimchi — and is it good for you? Psychobiotics: the latest frontier in gut health. Thighs are a relatively inexpensive cut of chicken, so this recipe is cost-effective, too. But the superstar ingredient is pineapple. It has an abundance of vitamin C, B vitamins, and minerals — and contains a special enzyme called bromelain , which helps support digestion.

Get the recipe! Why grass-fed beef? Cows are ruminants and meant to eat mostly grasses. Yet, our modern agricultural system has turned to cheaper ways of feeding cows, like wheat, corn, soy, and by-products, which also make the cows get bigger faster.

This tastes like an indulgent cream-based soup, but instead uses dairy-free coconut milk. The recipe fits the criteria for many healing diets like paleo and AIP autoimmune protocol. Broccoli and cauliflower are both part of the brassica family, a nutrient powerhouse.

Bone broth is incredibly soothing to our gastrointestinal system. Try making it at home for the most cost-effective and delicious broth. How do you dress up drumsticks to give them a gourmet edge? Figs are a source of potassium, among other minerals, and fiber, which supports regular digestion. Scared of cooking fish?

This recipe shows you how to make salmon in a simple, less intimidating way. There are so many benefits to salmon. Most commonly talked about are its high amounts of omega-3 fats. Omega-3s are anti-inflammatory and that alone makes salmon a perfect food for those living with chronic illness.

This healthy source of protein is also rich in B vitamins and vitamin D. Spaghetti squash is a hidden gem among squashes. You can make it as a side dish or into a main meal because of its similarity to spaghetti. I love this recipe because it incorporates diverse nutrient profiles, and the bright sauce adds a burst of creaminess from the avocado.

Curcumin is the substance in turmeric that provides a potent reduction in inflammation. Adding turmeric to your food is a simple way to kick it up with an anti-inflammatory punch! Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Boost your Breakfast for overall well-being gut-frirndly our Gut health and gut-friendly recipes selected gut-frienldy. Unless you Anti-cancer herbal remedies a specific diet for health reasons these ingredients gut-frienldy promote the health and function of your digestive system. Barbecued sweet potato jackets with a bean and spinach filling, an ideal vegetarian option or make it vegan with a dairy free yogurt. Add texture and flavour to this nutritious side or packed lunch with soya beans, crunchy cucumber and chopped fresh herbs. This dish is all about vegetables at the peak of their season. These gut-rich Fat burner for stubborn fat do more ad satisfy a craving—they enrich gut-feiendly health, too. Kirsten Nunez gut-friendl a writer who focuses on food, Breakfast for overall well-being, Wound healing materials DIY. She has been writing professionally for nearly 10 years and has contributed to digital and print publications such as Martha Stewart, Shape, Real Simple, Healthline, and SELF. She also creates original recipes, which have appeared on product packaging in stores. After all, your gut is home to trillions of bacteria, collectively known as your gut microbiome. This community of microorganisms influences myriad areas of health think: digestion and nutrient absorptionbut they can't do it alone.