5 Recipes for 2023 to Improve Your Digestive Health

When it comes to boosting your digestion, we turn to superfoods touted for their ability to promote gut health. While you can eat many of these foods, such as Greek yogurt and leafy greens on their own, the key to maintaining a diet focused on healthy digestion are meals that you actually enjoy! Here are five gut-healthy recipes to boost digestion this 2023.

Fermented foods like kimchi are excellent sources of probiotics, which promote good bacteria and help you maintain healthy digestion. We love Kimchi Fried Rice because you not only get powerful probiotics from the kimchi but also gain nutrients from its other ingredients, such as eggs, jasmine rice, ginger, garlic, onions, carrots, sesame oil, and sesame seeds. Here’s what you’ll need for healthy Kimchi Fried Rice. Get the full recipe and instructions recipe from Healthy Nibbles:

●      Kimchi

●      Jasmine rice

●      Eggs fried in olive oil

●      Peanut oil

●      Yellow onions

●      Minced garlic

●      Minced ginger

●      Shredded carrots

●      Soy sauce

●      Gochujang

●      Sesame oil

●      Slice scallions

●      Black sesame seeds

●      Nori strips

Miso supports gut health thanks to its high levels of beneficial bacteria or probiotics. Miso paste is made from fermented soybeans and barley. It can be used as a sauce or dressing to thicken soups. Salmon is an excellent protein to include in your gut-healthy diet because it helps reduce inflammation, which leads to improved digestive processes. That’s why we love the combination of miso and salmon. Here’s a delicious Miso Salmon recipe from Just One Cookbook, which pairs wonderfully with Japanese ginger rice.

●      Skin-on salmon filets – Baked

●      Miso

●      Sake

●      Mirin

●      Soy sauce

●      Roasted sesame oil

●      Toasted white and black sesame seeds

●      Chopped scallion

Blueberries are prebiotic powerhouses that fight inflammation and support digestion. Other berries bursting with health benefits include blackberries, cranberries, raspberries, and strawberries. Berries are sweet and tart, made even more delicious when you pair them with yogurt, which contains gut-healthy probiotics. This parfait, which you can start your day with breakfast or enjoy anytime, is made even healthier with oats high in soluble fiber, promoting healthy digestion and boosting beneficial gut bacteria. Here’s what you’ll need to make this healthy yet delicious parfait:

●      Old-fashioned oats

●      Almond milk

●      Frozen berries of choice

●      Cinnamon

●      Maple syrup

●      Plain non-fat Greek yogurt

We love this Tuna Salad recipe because it has not only gut-healthy tuna but also sauerkraut and avocado. Sauerkraut is fermented cabbage packed with probiotics, vitamins C and K, and fiber – which all benefit your digestive health. Tuna is a lean meat and contains omega-3 fatty acids. If you’re worried about the possible mercury levels in fresh tuna, studies have shown that canned tuna generally has lower mercury risks because it uses smaller and younger tuna species. The FDA recommends canned light tuna as the better and lower mercury choice. Avocado is a superfood packed with nutrients that promote healthy digestive function; it’s also a deliciously creamy alternative to mayonnaise. Here’s what you’ll need for this gut-healthy tuna salad:

●      Canned light tuna

●      Sauerkraut

●      Avocado

●      Onions

●      Bell peppers

●      Celery

●      Dijon

●      Fresh dill

Leafy greens like spinach are excellent sources of fiber and help promote the growth of healthy gut bacteria. It’s also rich in vitamin A, vitamin K, iron, vitamin C, potassium, and folate. Make the dish even more healthy by using healthy pasta noodles such as whole wheat pasta, chickpea pasta, veggie noodles, or red lentil pasta. Here’s what you’ll need to make the spinach sauce.

●      Fresh baby spinach

●      Olive oil

●      Garlic cloves

●      Grated parmesan cheese