recipes for gut health

7 Nourishing Recipes to Heal Your Gut and Boost Your Mood

Having a healthy gut is essential for overall well-being. Not only does it support digestion and nutrient absorption, but it also plays a crucial role in maintaining a strong immune system and even influencing our mood. The food we eat has a direct impact on the health of our gut, which is why it’s important to incorporate nourishing recipes that promote gut health into our daily meals.

In this article, we will explore seven delicious and gut-friendly recipes that are packed with nutrient-dense ingredients. These recipes will not only support your gut but also boost your mood and leave you feeling energized and vibrant. Whether you’re looking to heal your gut, manage chronic health issues, or simply improve your overall well-being, these recipes are a great place to start.

Key Takeaways:

  • Recipes for gut health can have a significant impact on overall well-being and mood.
  • Choosing nourishing ingredients can support gut healing and promote a healthy gut-brain axis.
  • Incorporating these recipes into your diet can provide a delicious and easy way to support gut health.
  • Easy gut health meals can be both nourishing and satisfying, making it easier to stick to a gut-friendly diet.
  • The best foods for gut health include nutrient-dense ingredients such as lean proteins, vegetables, and healthy fats.

Grilled Chicken Thighs with Pineapple-Mint Salsa

Indulge in a flavorful and nutritious meal with this delicious recipe for grilled chicken thighs with pineapple-mint salsa. Not only is it a budget-friendly option, but it’s also packed with protein to keep you feeling satisfied and energized.

One of the stars of this dish is the pineapple-mint salsa, which adds a refreshing and tangy twist. Pineapple is not only known for its rich vitamin C content but also for its digestive benefits. The enzyme bromelain found in pineapple helps support digestion, making it an excellent addition to any gut-friendly meal.

But that’s not all – this recipe also boasts anti-inflammatory properties, making it a perfect choice for those looking to reduce inflammation and promote overall well-being.

“Grilled chicken thighs with pineapple-mint salsa is a flavorful and nutritious recipe.”

Fire up the grill and get ready to enjoy a delicious and healthy dinner. This recipe is not only easy to make but also a crowd-pleaser. The combination of tender grilled chicken thighs and the tangy sweetness of the pineapple-mint salsa will have your taste buds dancing with delight.


Ingredients: Instructions:
  • 4 boneless chicken thighs
  • 1 cup diced pineapple
  • 1/4 cup chopped fresh mint leaves
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  1. Preheat the grill to medium-high heat.
  2. Season the chicken thighs with salt and pepper.
  3. Grill the chicken thighs for 6-8 minutes per side or until cooked through.
  4. In a bowl, combine diced pineapple, chopped mint leaves, lime juice, salt, and pepper.
  5. Serve the grilled chicken thighs with the pineapple-mint salsa on top.

Experience the mouthwatering blend of flavors and textures that this grilled chicken thighs with pineapple-mint salsa recipe has to offer. It’s a perfect choice for a healthy dinner that nourishes your body and satisfies your taste buds.

Stay tuned for more anti-inflammatory recipes and gut-friendly meals that will help boost your mood and support overall well-being.

Grass-Fed Beef and Veggie Burgers

Looking for a healthier alternative to traditional burgers? Try these delicious grass-fed beef and veggie burgers. Made with nutrient-rich ingredients, these burgers not only satisfy your cravings but also support gut health and boost your mood.

Grass-fed beef is a game-changer when it comes to burgers. Compared to conventionally raised beef, grass-fed beef is higher in nutrients and provides important omega-3 fatty acids. These healthy fats have been linked to numerous health benefits, including reducing inflammation and supporting brain health.

But we don’t stop at just beef. These burgers get an extra boost of fiber and antioxidants by adding a variety of veggies to the mix. Incorporating fiber-rich recipes into your diet promotes healthy digestion and supports a thriving gut. The antioxidant power of veggies also helps fight free radicals and keeps your body in top shape.

So why settle for a basic burger when you can have a gut-friendly meal that nourishes your body and satisfies your taste buds? Fire up the grill and indulge in these grass-fed beef and veggie burgers to give your gut the love it deserves.

“These grass-fed beef and veggie burgers are a delicious way to support your gut and boost your mood.”

Grass-Fed Beef and Veggie Burger Recipe

Get ready to create a mouthwatering burger that’s packed with flavor and nutritional goodness. Here’s what you’ll need:

Ingredients Instructions
  • 1 pound grass-fed ground beef
  • 1 cup finely chopped mixed vegetables (try bell peppers, carrots, and zucchini)
  • 1/4 cup breadcrumbs (gluten-free if needed)
  • 1 tablespoon Worcestershire sauce
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Whole grain burger buns or lettuce wraps
  • Optional toppings: avocado, tomato, lettuce, red onion
  1. In a large bowl, combine the ground beef, chopped vegetables, breadcrumbs, Worcestershire sauce, minced garlic, salt, and black pepper until well mixed.
  2. Form the mixture into burger patties of your desired size.
  3. Grill the burgers over medium heat for about 4-5 minutes per side, or until cooked to your desired level of doneness.
  4. Assemble the burgers on whole grain buns or lettuce wraps, and add your favorite toppings.
  5. Serve hot and enjoy!

Elevate your burger game with this recipe that combines the goodness of grass-fed beef and a medley of vibrant veggies. Your taste buds will thank you, and your gut will love you for nourishing it with this fiber-rich, antioxidant-packed meal.

Broccoli Cauliflower Soup

Broccoli cauliflower soup is a nourishing and gut-healing recipe that provides a multitude of benefits for your health. This dairy-free soup is perfect for those following paleo or autoimmune protocol diets, as it excludes any dairy products. The combination of broccoli and cauliflower, both part of the cruciferous vegetable family, creates a nutrient powerhouse that supports optimal gut health.

broccoli cauliflower soup

Broccoli and cauliflower are rich in carotenoids, such as beta-carotene, lutein, and zeaxanthin, which are powerful antioxidants known to reduce inflammation and support overall well-being. These vegetables are also high in fiber, which aids in digestion and promotes a healthy gut microbiome. Consuming these cruciferous vegetables regularly can help protect against certain types of cancer and improve heart health.

In addition to the broccoli and cauliflower, this soup recipe includes bone broth, which offers additional gut-healing properties. Bone broth is rich in amino acids, minerals, and collagen, all of which contribute to repairing the gut lining and supporting gut health. Collagen, in particular, can help strengthen the gut barrier and promote better gut function.

Adding bone broth to broccoli cauliflower soup enhances its nutritional value and makes it an excellent choice for those seeking to heal their gut.

This soup is not only delicious but also freezer-friendly, making it a convenient option for meal prep or when you’re in need of a quick and nourishing meal. By combining the healing power of broccoli, cauliflower, and bone broth, this soup is a perfect addition to your gut-healing diet.

Broccoli Cauliflower Soup Recipe

Here’s a simple recipe to get you started:

  1. Ingredients:
  • 2 cups broccoli florets
  • 2 cups cauliflower florets
  • 4 cups bone broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Instructions:
    1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, and sauté until fragrant.
    2. Add the broccoli and cauliflower florets to the pot, and sauté for another 5 minutes.
    3. Pour in the bone broth and bring the mixture to a boil. Reduce the heat to low and let it simmer for about 20 minutes, or until the vegetables are tender.
    4. Using an immersion blender or a regular blender, puree the soup until smooth and creamy.
    5. Season with salt and pepper to taste.
    6. Serve hot and enjoy!

    This broccoli cauliflower soup is not only a delicious addition to your meals but also a powerful tool in healing your gut and promoting overall well-being.

    Crispy Drumsticks with Balsamic Fig Sauce

    Looking to elevate your classic chicken dish? Try these crispy drumsticks with balsamic fig sauce for a gourmet twist. The combination of flavors in this recipe creates a truly exquisite and satisfying meal.

    Crispy drumsticks with balsamic fig sauce

    Benefits of Fig and Potassium-rich Foods

    Figs, a seasonal fruit, are not only delicious but also packed with potassium and fiber. Potassium is an essential mineral that supports optimal nerve and muscle function. It also helps maintain healthy blood pressure levels and promotes regular digestion, making figs a gut-friendly ingredient.

    “Crispy drumsticks with balsamic fig sauce bring together the heartiness of chicken drumsticks and the elegance of balsamic fig sauce.”

    Recipe Details

    These crispy drumsticks are coated in a crispy, golden-brown crust that adds an irresistible texture to every bite. The balsamic fig sauce adds a tangy and slightly sweet flavor that perfectly complements the juicy chicken.


    • Chicken drumsticks – 4
    • Flour – 1 cup
    • Eggs – 2
    • Breadcrumbs – 1 cup
    • Salt – 1 tsp
    • Black pepper – 1/2 tsp
    • Balsamic fig sauce – 1 cup


    1. Preheat the oven to 375°F (190°C).
    2. In a shallow bowl, mix the flour, salt, and black pepper.
    3. In another bowl, whisk the eggs.
    4. Dip each drumstick into the flour mixture, then the beaten eggs, and finally, coat them with breadcrumbs.
    5. Place the coated drumsticks on a baking sheet lined with parchment paper.
    6. Bake for 40-45 minutes or until the drumsticks are golden and crispy.
    7. While the drumsticks are baking, prepare the balsamic fig sauce.
    8. Once the drumsticks are cooked, let them cool for a few minutes, then serve with the balsamic fig sauce.

    Balsamic Fig Sauce Recipe:

    Here’s a simple recipe for the balsamic fig sauce:

    Ingredients Instructions
    Balsamic vinegar – 1/2 cup
    1. Pour balsamic vinegar into a small saucepan.
    2. Bring to a simmer over medium heat.
    3. Add dried figs and continue simmering for 10 minutes, or until the figs are soft.
    4. Remove from heat and let the mixture cool slightly.
    5. Transfer the mixture to a blender or food processor and blend until smooth.
    6. Strain the sauce to remove any remaining chunks.
    7. Store in a jar and refrigerate until ready to use.

    The balsamic fig sauce can be made ahead of time and stored in the refrigerator for up to a week.

    Now, you can enjoy the heartier flavors of crispy drumsticks with the delightful taste of balsamic fig sauce. It’s a truly indulgent and gut-friendly dish that will leave you craving more.

    Basic Broiled Salmon

    Looking for a simple and nutritious meal that will satisfy your taste buds and support your health? Look no further than this basic broiled salmon recipe. Salmon is not only delicious but also packed with essential nutrients that promote a healthy gut and overall well-being.

    broiled salmon recipe

    This healthy fish is a great source of omega-3 fatty acids, which have powerful anti-inflammatory properties. Omega-3s can help reduce inflammation in the body, support brain health, and even improve mood. By incorporating salmon into your diet, you can nourish your gut and boost your overall happiness.

    In addition to omega-3s, salmon is rich in B vitamins and vitamin D. B vitamins play a crucial role in maintaining a healthy nervous system and energy levels, while vitamin D supports bone health and the immune system. By enjoying this broiled salmon, you’ll give your body the nutrients it needs to thrive.

    To prepare this delicious and gut-healing meal, simply season your salmon fillets with your favorite herbs and spices, broil them in the oven until perfectly cooked, and serve with a squeeze of lemon for an extra burst of flavor. Pair it with steamed vegetables or a side salad for a complete and nourishing meal.

    Indulging in this broiled salmon recipe on a regular basis can support your gut health, reduce inflammation, and provide a range of essential nutrients. It’s a simple yet effective way to take care of your body and boost your mood from the inside out.

    Spaghetti Squash with Avocado Basil Dressing

    Looking for a nutrient-dense meal that satisfies your cravings while supporting your gut health? Try this delicious recipe for spaghetti squash with avocado basil dressing. Not only is it packed with gut-friendly ingredients, but it’s also a fiber-rich salad that will leave you feeling nourished and satisfied.

    Spaghetti squash is a fantastic alternative to traditional pasta, providing a good dose of fiber that promotes healthy digestion and supports gut health. It’s a low-calorie, nutrient-dense option that adds a satisfying texture to the dish.

    To enhance the flavors, we top the spaghetti squash with a creamy and flavorful avocado basil dressing. Avocadoes are rich in healthy fats that are beneficial for gut health, and the basil adds a burst of freshness and a touch of aromatic flavor. It’s a winning combination that takes this dish to the next level.

    This recipe is not only delicious but also easy to make. Whether you’re following a plant-based diet or simply looking to incorporate more gut-friendly ingredients into your meals, this spaghetti squash with avocado basil dressing is a fantastic choice. It’s a versatile dish that can be enjoyed as a light lunch or dinner, and you can also add your favorite toppings or protein for added variety.


    • 1 spaghetti squash, halved and seeds removed
    • 1 ripe avocado
    • A handful of fresh basil leaves
    • 1 tablespoon lemon juice
    • Salt and pepper to taste


    1. Preheat the oven to 400°F (200°C).
    2. Place the spaghetti squash halves, cut side down, on a baking sheet. Bake for 40-45 minutes or until the squash is tender and easily pierced with a fork.
    3. While the squash is baking, prepare the avocado basil dressing. In a blender or food processor, combine the avocado, basil leaves, lemon juice, salt, and pepper. Blend until smooth and creamy.
    4. Once the spaghetti squash is cooked, use a fork to scrape the flesh into strands. Place the strands in a serving bowl.
    5. Pour the avocado basil dressing over the spaghetti squash and gently toss to coat.
    6. Season with additional salt and pepper if desired. Serve and enjoy!

    This spaghetti squash with avocado basil dressing is a versatile and nutrient-dense meal that not only supports gut health but also satisfies your taste buds. Give it a try and experience a flavorful and nourishing dish that will leave you feeling energized and satisfied from the inside out.

    spaghetti squash with avocado basil dressing

    Pan-Seared Lemon Turmeric Chicken Salad

    Indulge in a refreshing and vibrant meal with this Pan-Seared Lemon Turmeric Chicken Salad. Bursting with flavor and loaded with mood-boosting ingredients, this salad is a powerhouse of goodness for both your gut and mind.

    The combination of tangy lemon and earthy turmeric not only adds a delightful twist to the chicken but also brings plenty of health benefits. Turmeric, known for its anti-inflammatory properties, helps soothe your body while supporting a healthy gut. Lemons, on the other hand, are packed with vitamin C, which not only boosts your immune system but also aids digestion and supports the gut-brain axis.

    Picture a bed of fresh greens topped with tender pan-seared chicken, drizzled with a zesty lemon turmeric dressing. Each bite bursts with flavors that awaken your senses and nourish your body from the inside out.

    Ingredients Instructions
    • 2 boneless, skinless chicken breasts
    • 1 tablespoon olive oil
    • 1 tablespoon lemon juice
    • 1 teaspoon turmeric powder
    • Salt and pepper to taste
    • 4 cups mixed greens
    • 1 cup cherry tomatoes, halved
    • 1/2 cup sliced cucumber
    • 1/4 cup red onion, thinly sliced
    • 1/4 cup crumbled feta cheese
    • 1/4 cup chopped fresh parsley
    1. In a small bowl, combine the olive oil, lemon juice, turmeric powder, salt, and pepper. Mix well.
    2. Place the chicken breasts in a shallow dish and pour the marinade over them. Make sure the chicken is well coated. Let it marinate for 10-15 minutes.
    3. Heat a skillet over medium-high heat and add the marinated chicken breasts. Cook for 5-6 minutes per side, or until the chicken is cooked through and golden brown.
    4. Remove the chicken from the skillet and let it rest for a few minutes. Slice the chicken into strips.
    5. In a large salad bowl, add the mixed greens, cherry tomatoes, cucumber, red onion, feta cheese, and chopped parsley. Toss well.
    6. Top the salad with the sliced chicken. Drizzle with additional lemon juice if desired.
    7. Serve immediately and enjoy!

    With each bite of this Pan-Seared Lemon Turmeric Chicken Salad, you’ll be nourishing your body with mood-boosting ingredients and a powerful anti-inflammatory punch. The gut-friendly properties of lemon and turmeric, combined with the freshness of the salad greens, will leave you feeling satisfied and energized.

    Make this salad a staple in your menu, and let its vibrant flavors and health benefits support your digestion and lift your spirits.


    Taking care of your gut health is essential for overall well-being and can have a significant impact on your mood. The recipes mentioned above are packed with ingredients that support a healthy gut and promote a happier you. Whether you’re looking for anti-inflammatory dishes or gut-healing meals, these recipes are delicious and easy to make.

    By incorporating these nourishing gut recipes into your diet, you can heal your gut and boost your mood. From the flavorful grilled chicken thighs with pineapple-mint salsa to the comforting broccoli cauliflower soup, these recipes provide a wide range of options to support your gut health journey.

    Remember, nourishing your gut with nutrient-dense meals not only improves digestion but also nourishes your body from within. So why wait? Embrace these recipes and discover the benefits of a healthy gut today!


    What is the significance of having a healthy gut?

    Having a healthy gut is crucial for overall well-being. It can help reduce inflammation, manage chronic health issues, and improve your mood.

    How can these recipes support gut health?

    These recipes are packed with nutrient-dense ingredients that support gut health, such as anti-inflammatory foods, fiber-rich ingredients, and gut-healing nutrients.

    Are these recipes easy to prepare?

    Yes, these recipes are delicious and easy to make, perfect for those looking for nourishing gut-friendly meals without spending too much time in the kitchen.

    Are these recipes suitable for specific diets?

    Yes, these recipes offer options for various dietary needs, including dairy-free, paleo, autoimmune protocol, and gut-healing diets.

    Can these recipes help boost mood?

    Absolutely! These recipes incorporate ingredients known for their mood-boosting benefits, such as omega-3 fatty acids, vitamins, and antioxidants.

    Are these recipes budget-friendly?

    Yes, many of these recipes feature budget-friendly ingredients like chicken thighs and ground beef, making them accessible for all budgets.

    Can I freeze any of these recipes?

    Yes, the broccoli cauliflower soup is freezer-friendly, allowing you to prepare a large batch in advance and enjoy it at a later time.

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