According to a dietitian, there are six best recipes for gut health.

Focusing on your gut health can help you support your health in ways more than just helping you go to the bathroom more often. Your gut health can have a significant impact on your entire well-being, from boosting your immune system to even aiding your mental health. Sure, it may seem strange that your gut health can affect so many parts of your health, but focusing your gut health can have a significant impact on how you feel.

Recent research has revealed that the intestinal microbiome may play a role in reducing the risk of inflammatory bowel disease, obesity, type 2 diabetes, cardiovascular disease, and cancer. Simultaneously, it is now recognized that nutrition plays a significant effect in the health of our gut, specifically the health of our gut microbiome. According to some studies, dietary modifications might have a 24-hour impact on the gut flora.So, what exactly is a gut-friendly diet? In general, a diet rich in plant-based and fiber-rich foods, as well as foods containing active probiotics, will make up the majority of your meal selections. Low-fiber and refined carbs, concentrated sweets, and sugary drinks will be consumed less frequently (although we would never advise you to forego a slice of cake on your birthday!).

Supporting your gut health doesn't necessitate relying on fashionable wellness injections, supplements, or powders that promise to keep your gut health in check. Using some easy-to-prepare and utterly tasty meals that include certain ingredients high in fiber, probiotics, and other vital aspects can help you support your gut health in a very accessible and gratifying way.

If you want to try your hand at making some gut-friendly foods in your own kitchen, here are six tasty options.

1 salad with grilled chicken and avocado

This grilled chicken and avocado salad is packed with gut-friendly foods like vegetables and avocado. The addition of walnuts, though, is the shining star of this gut-friendly salad.

Walnuts are not only a nutritional powerhouse with a wonderful balance of healthy fats, plant-based protein, and fiber, but they also play a function in the gut microbiota.

According to a study published in the journal Nutrients, eating a walnut-rich diet improved the gut microbiota by increasing "good" probiotic and butyric acid-producing bacteria. Butyric acid is regarded to be beneficial to digestive health since it helps to keep the colon healthy. Walnut consumption was also linked to favorable changes in the gut flora, according to a study published in The Journal of Nutrition by the USDA and the University of Illinois. Adults who consumed 42 grams (1.5 ounces) of walnuts each day for three weeks had more beneficial gut flora and less secondary bile acids, which may have a role in colon cancer, inflammation, and gastrointestinal illnesses.

On hectic days when you want to consume nutritional meals while also keeping your gut health in check, this salad can be a quick go-to recipe.

2 Kiwi Orange Sorbet

People don't often think of dessert alternatives when they think of intestinal health. This sorbet, on the other hand, is gut-friendly because to the inclusion of whole kiwi fruits (with the skin! ), which provide a significant amount of fiber. Using a NinjaTM CREAMi® machine to prepare a simple sorbet with nutritional ingredients like kiwi and fresh orange juice makes eating to support gut health utterly delightful and uncomplicated.

3 Cuban Tomato and Black Bean Soup in the Slow Cooker

Beans, in general, are the best food for gut health. Resistant starch, a type of dietary fiber found in beans, does not break down in the small intestine and instead enters the colon whole. This starch will be fermented, resulting in the production of specific fatty acids as a byproduct, resulting in a lower pH environment in which potentially hazardous bacteria (such as E. coli) cannot grow. This hearty, nutrient-dense slow cooker bean soup is simple to prepare.

4 Easy Healthy Coleslaw

Coleslaw is frequently drowned in heavier ingredients such as mayonnaise. However, the gut-friendly vegetables shine in this slaw dish. This coleslaw is a versatile side that can be eaten numerous times a week, thanks to a variety of cabbage for fiber, Greek yogurt for live gut health-supporting microorganisms, and carrots for natural crunch.

5 Mediterranean Bean Salad

The combination of beans and veggies provides a healthy dosage of gut-friendly fibre, as well as crucial vitamins and minerals. Make a big batch of this salad and keep the leftovers in the fridge for the rest of the week.

6 Sauerkraut

Because of the fiber and good bacteria called probiotics, sauerkraut is one of the greatest gut health-friendly foods. Sauerkraut, like all fermented meals, helps populate the gut with "good" bacteria, resulting in improved gut health. For a probiotic boost, add this sauerkraut to sandwiches or on top of a veggie dog.