Do you suffer with digestive issues? Are you constantly bloated, constipated and stuffing yourself into your jeans? Ease digestion, constipation and bloating with these 7 simple recipes for gut healing foods.
Choosing to eat food that supports your gut is the ultimate tool to gain back control of your health. The gut is known as the second brain as it is an important part to helping your body function every single day. When the gut can utilise all the food you have eaten and use it as energy to support your body with daily tasks and activities, the better your body can thrive.
You have a choice to help your gut function optimally. That choice begins with what you are eating. When you focus on foods that provide your body with energy and digest in the gut, you will feel lighter in your stomach. This will help you to feel confident and comfortable in the clothes you wear and move your body with ease in exercise and everyday life. The simplest way you can gain back good health is to take responsibility for the food you eat.
If you struggle with digestive issues then the first step is to eliminate common trigger foods that may be causing issues in your body and add in foods that are known to provide the body with an abundance of nutrients and are gut-friendly. Common allergenic foods include: wheat, gluten, yeast, dairy, soy, alcohol, peanuts, processed ready made meals, sugar/artificial sweeteners, and coffee. Focus on eliminating these foods for at least 30 days.
To improve gut health, add in foods that are bursting with nutrition. Gut-friendly foods include: fruit, vegetables, salad, smoothies, sweet potatoes, chickpeas, quinoa, vegan protein powder, and healthy fats such as avocado, chia seeds and flaxseeds.
To improve your gut health give these 7 simple gut healing food recipes a go which utilise the example foods above.
1. Chocolate Protein Smoothie
Ingredients
- 2 scoops vegan chocolate protein powder
- 1 scoop greens powder
- 1 tbsp chia seeds
- 1 tbsp flaxseeds
- 1 banana
- 1 cup frozen cherries
- Water
Method
- Add all ingredients to a blender and blend until smooth. Add as much water as you desire.
2. Blueberry Vanilla Smoothie
Ingredients
- 2 scoops vegan vanilla protein powder
- 2 tbsp shelled hemp seeds
- 1 banana
- 1 cup frozen blueberries
- 200 organic unsweetened almond milk (more if desired)
- Water
Method
- Add all ingredients to a blender and blend until smooth. Add water and/or more almond milk for desired consistency
3. Cinnamon Bun Smoothie
Ingredients
- 2 scoops vegan vanilla protein powder
- 1 tsp ground organic cinnamon
- 1 cup organic unsweetened almond milk
- 1 tbsp almond butter
- ½ tsp vanilla extract
- Ice
Method
- Add all ingredients to a blender and blend until smooth. Add water if you desire.
4. Super Gut Salad
Ingredients
- Lettuce
- 1 tomato
- 1 celery stick
- 3 inches of a whole cucumber
- Chickpeas
- 1-2 baked sweet potatoes
- ½ to 1 avocado
- Tahini
- Sea salt
Method
- Chop lettuce, tomato, cucumber and celery and add to a bowl. Add chickpeas. Add chopped baked sweet potato. Add diced avocado. Mix together.
- Serve in a bowl and drizzle with tahini and sprinkle with sea salt.
5. Simple Sweet Potato
Perfect for a quick light meal. If you want more volume add a side salad.
Ingredients
- 2 sweet potatoes
- Hummus
Method
- Bake the sweet potatoes whole. Once cooked serve alongside hummus.
6. Avocado, Tomato and Greens Salad
Ingredients
- ½ to 1 avocado
- 2 medium salad tomatoes
- Big handful of rocket (arugula)
- Big handful of spinach
- Optional: juice of ½ lemon or lime, a drizzle of olive oil and balsamic vinegar
Method
- Add the rocket (arugula) and spinach to a plate.
- Slice the tomatoes and top on the greens.
- Slice the avocado and top on the greens.
- Squeeze the lime or lemon juice, and add the olive oil and balsamic vinegar if you desire.
- Delicious served with sweet potatoes or quinoa.
7. Quinoa Salad
Ingredients
- 50g (1/3 cup) quinoa, measure uncooked
- Fresh juice of ½ lemon
- A few slices of cucumber
- Small handful cherry tomatoes
- Small handful olives or ½ avocado
- Sea salt
- Pepper
- Balsamic vinegar
- Fresh basil leaves
Method
- Cook the quinoa as stated on the packaging.
- Chop the slices of cucumber into smaller chunks.
- Half the cherry tomatoes.
- If using avocado, cut the half into chunks.
- Once the quinoa is cooked, set aside to cool.
- Then add juice of ½ lemon, salt, pepper, olives or avocado, tomatoes and cucumber. Stir everything together.
- Chop or rip apart some basil leaves and add to the mix and stir.
- Serve. This is great alongside a big green salad and sweet potato.
When you have gut issues and want optimal digestion the best approach is to keep meals simple. Focus on healing and nourishing the body with these 7 simple recipes for gut healing foods.
Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
Leave a Reply