Diet has been identified as an important lifestyle-related contributor to digestive health. What you eat matters for microbiome balance and overall gut health. So, making the right food choices is essential for your gut. The good news is that getting the right nutrients is easy and can be delicious too.
Something Light
This kale salad can serve as a light meal on its own or as a side dish. Along with the microgreens, kale is packed with fiber to nourish your gut microbiome and vitamin C, which supports microbial diversity. Fermented beets and cabbage offer more than flavor, as each is full of probiotics to help maintain gut balance for proper digestion, nutrient absorption, and bowel movements.
Add in pistachios and blueberries for more fiber and antioxidants, and you have all the ingredients for a happy gut. Plus, your liver will thank you for the extra virgin olive oil in the dressing, which supports liver enzyme activity and helps reduce occasional oxidative stress.
Gut Healthy Salad Bowl With Extra Virgin Olive Oil
Ingredients
2 bunches kale
1 bunch red kale
1 cup chickpeas
¾ cup broccoli microgreens
¾ cup blueberries
½ cup fermented beets & cabbage
½ cup pistachios
For the Dressing
3 ounces fresh lemon juice
3 ounces extra virgin olive oil
½ tablespoon garlic, minced
Directions
Use a knife to remove the stems from the kale. Tear into bite-sized pieces and evenly distribute among four meal prep containers. Arrange the other salad toppings on top of the kale.
In a small jar with a lid, add the lemon juice, extra virgin olive oil, and minced garlic. Stir well to combine. Divide among four dressing containers, then seal. Add to the salad container and seal the salad with its lid.
Store the salad bowl in the refrigerator for up to 4 days.
You can also feed your gut right with this fiber-packed Apple, Fennel, and Celery Salad for healthy digestion.
Something Satisfying
Choosing a gluten-free egg roll in a bowl for dinner provides plenty of nutrients without gluten or dairy, two of the most common food intolerances, to keep your gut happy. Or you can also try the recipe below to get prebiotic fiber and miso to support your gut microbiome, a host of plant-based nutrients for both gut and liver health, and omega-3 fatty acids from the salmon to help reduce occasional oxidative stress for optimal digestive health.
Miso Salmon and Roasted Vegetables
Ingredients
100 grams brown basmati rice
2 skinless salmon fillets
2 cup broccoli florets
1 pound Brussels sprouts
2 cups chopped butternut squash
1 zucchini, sliced and quartered
1 red onion, chopped
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar, or more, to taste
4 cloves garlic, minced
1 ½ teaspoons dried thyme
salt and freshly ground black pepper, to taste
For the Sauce
1 tablespoon white miso
1 tablespoon rice vinegar
a thumb-sized piece of ginger, finely grated
1 clove garlic, finely grated
Directions
Preheat the oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Place broccoli florets, Brussels sprouts, butternut squash, zucchini, and onion in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic, and thyme; season with salt and pepper to taste. Gently toss to combine. Place into the oven and bake for 12-15 minutes, or until tender.
Cook the rice in lightly salted boiling water following pack instructions, then drain well. As the rice and vegetables cook, start the sauce. Whisk together all the ingredients with 100 ml of water.
Using a non-stick oven-proof frying pan over medium-high heat, lightly oil and season the salmon filet, then cook on one side for 2 minutes until crisp. Turn, remove from the heat, and pour over the miso sauce. Put under the grill for 2-3 minutes or until the salmon is crisp and the sauce reduced and bubbling.
Divide the rice and vegetables between two plates, then add the salmon, pour sauce over the salmon, and serve.
Something Sweet
Just because something is sweet doesn’t mean it’s bad for you. You can satisfy your sweet tooth and still get nutrients that support digestive health. Kiwi is full of soluble and insoluble fiber, which can support a healthy digestive system. Add this to the fiber-packed oats, and this tasty treat can help promote healthy bowel movements and support liver function. Plus, most people don’t realize that kiwis contain more vitamin C than oranges, and this vitamin helps reduce occasional oxidative stress for optimal gut and liver function.
Kiwi Oatmeal Bars
Ingredients
3 cups quartered firm kiwi (scoop flesh out and cut into quarters)
⅓ cup raw sugar
2 tablespoons cornstarch
2 cups flour
1 cup oats
4 tablespoons ground hazelnut
½ cup raw sugar
1 teaspoon baking powder
¾ cup butter, cut into cubes
Directions
Preheat the oven to 350 degrees F. Grease a 9 x 9 baking tray. Combine kiwi, sugar, and cornstarch in a bowl. In another big bowl, mix together flour, oats, hazelnut, brown sugar, and baking powder. Add in butter, rub with your fingers until it resembles coarse crumbs. Sprinkle half the mixture into the pan and pat lightly to pack it a little tight. Top evenly with kiwi mixture. Sprinkle the other half of the oat mixture over the top and pat lightly again. Bake until light golden brown on top, about 30 to 40 minutes. Remove from the oven and let it cool before cutting into squares.
Something Extra
A balanced diet is essential for promoting optimal digestive health. In addition to diet, Complete Probiotics Platinum® and doctor-formulated LiverMD® provide important nutrients and ingredients to support microbiome balance and liver function for comprehensive digestive health.
Complete Probiotics Platinum® is formulated with 51 billion CFUs of 11 potent probiotic strains to help support the digestive tract’s normal microbial balance for broad-spectrum digestive health. The addition of Nutraflora® Prebiotic provides nourishment to promote microbiome diversity for optimal digestion and nutrient absorption and helps alleviate occasional indigestion.
LiverMD® offers two clinically effective ingredients to nourish and support liver function and the body's detoxification process and promote healthy metabolism and energy.
♦ TocoGaia™ is a full-spectrum tocotrienol vitamin E extract that helps cleanse the liver and supports liver cell division.
♦ Siliphos® contains silybin, the bioactive compound in milk thistle shown in studies to have superior absorption to generic milk thistle extracts.
♦ Alpha-lipoic acid helps reduce typical oxidative stress and supports liver enzyme activity to promote focus and energy.
♦ Zinc supports the body’s natural detoxification processes and helps maintain liver integrity.
♦ Selenium is another essential mineral that aids the body’s detoxification and supports healthy liver function.
Final Thoughts
A daily routine that includes a healthful, balanced diet along with regular exercise and everyday stress management is the best way to promote optimal digestive function. These nutrient-rich recipes are a delicious place to start, and for some extra support, add 1MD Nutrition’s digestive health supplements to your health routine.
Dr. David Kahana
Dr. David Kahana is board certified in Pediatrics and Gastroenterology through the American Board of Pediatrics (ABP), as well as Medical Nutrition through the National Board of Physician Nutrition Specialists.
