5 nutritionist-approved recipes worth trying

by Rajesh Kaur

Gut health has become a hot topic in recent years, with people becoming increasingly interested in the impact of their gut on overall health. However, a new study reveals that a significant number of Brits admit to neglecting their gut health. According to a YouGov study commissioned by MOJI and conducted among 2,000 UK adults, 74% of Brits admit to neglecting their gut health.

While many people understand the importance of eating enough fiber and plant-based foods for a healthy gut, less than 14% of Brits are actually consuming the recommended amount of plants each week. This recommended amount includes 30 different plants, such as fruits, vegetables, herbs, spices, nuts, and seeds. The study highlights the need for more awareness and action when it comes to prioritizing gut health.

Registered nutritionist Clarissa Lenherr, who specializes in gut health, believes that the gut is at the center of our overall health. Research supports this belief, showing that a balanced gut microbiome is crucial for digestion, nutrient absorption, immune system support, mental wellness, skin health, and even weight management.

Lenherr emphasizes the importance of a gut-friendly diet, which includes a high intake of fiber from whole grains, fruits, vegetables, pulses, and nuts. She also recommends incorporating live fermented foods, such as yogurt, kefir, kimchi, and sauerkraut, for their beneficial bacteria. Prebiotic fibers found in garlic, onions, asparagus, bananas, and dark chocolate are also important for nourishing the beneficial gut bacteria.

Diversity in plant-based foods is key, according to Lenherr. She suggests incorporating a variety of different plant foods each day to support a healthy gut microbiome. To help promote gut health, Lenherr shares some of her go-to recipes that focus on whole food sources and highlight the importance of plants.

One recipe Lenherr shares is a pink kefir smoothie, which contains probiotic-rich kefir, frozen strawberries and raspberries, almond butter, oats, and cacao nibs. Kefir is a fermented dairy product that is rich in probiotics and helps maintain a balanced and healthy gut flora. Combined with fiber-rich berries, this smoothie provides probiotics, protein, and fiber for a satisfied gut.

Another recipe is a plant-based buddha bowl, which includes brown rice, chopped cabbage, tomatoes, greens, avocado, and tempeh. Buddha bowls are a great way to incorporate diversity and fiber into your diet. Tempeh, a fermented soybean product, contains beneficial live bacteria that can help maintain a healthy balance of gut bacteria. Brown rice is a source of insoluble fiber that promotes regular bowel movements.

Lenherr also shares a recipe for rainbow rolls with satay dip, which are filled with fiber-rich veggies. The dip, made with peanut butter, soy sauce, lime juice, sesame oil, and garlic powder, adds flavor and nutritional benefits. These veggie-packed rolls provide essential fiber for gut health and are gluten-free.

For a crunchy snack, Lenherr suggests crispy paprika butter beans. Butter beans contain fiber that acts as a prebiotic, providing nourishment for gut bacteria. The fermentation process of resistant starch in butter beans produces short-chain fatty acids, which have positive effects on the gut-brain axis.

Finally, Lenherr offers a recipe for low FODMAP tahini cookies, which are made with healthy fats, plant protein, and natural sweetness. These cookies are suitable for those with dietary restrictions, as they use maple syrup instead of honey, dairy-free dark chocolate, and tahini instead of butter.

By incorporating these gut-friendly recipes and prioritizing a high intake of fiber and plant-based foods, individuals can take control of their gut health and promote overall well-being. With the growing popularity of gut health, it’s time for more people to join the conversation and prioritize the health of their gut.

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