20 Recipes That Will Boost Your Gut Health, According to Registered Dietitians (2024)

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Vegan Banana Bread

Instead of eggs, this vegan banana bread uses ground flaxseed as a binder. This is great news for your belly, as flaxseed and bananas benefit gut health. Both ingredients contain inulin, a "prebiotic fiber that stimulates the growth of good bacteria in the gut," says Geiger. Plus, flaxseed boasts an earthy and nutty flavor, resulting in a delightful homemade bread.

Quinoa or Millet Breakfast Bowl

Take a break from your usual oats with this quinoa or millet breakfast bowl. Both ingredients are whole grains, meaning they're rich in vitamins and gut-boosting fiber. For example, millet has been shown to increase levels of good gut bacteria like Bifidobacterium and Lactobacillus (and decrease harmful microbes like E.coli), says Geiger. The dish also pairs well with a range of toppings, like juicy berries and crunchy nuts, making the possibilities deliciously endless.

Miso Dressing

Miso, which is made of fermented soybeans, is a source of probiotics. As Geiger explains, the process of fermenting food creates good bacteria, which can benefit the microbial balance in the gut. And while miso paste is often used in dishes like soup, it's excellent in dressings, too. Add this miso dressing to salad, meat, or a simple bowl of brown rice for a burst of umami flavor.

Smoothie Parfait

What's delicious, nutritious, and beautiful to boot? This smoothie-parfait hybrid, of course. Greek yogurt offers gut-friendly probiotics, which can benefit digestive wellness, says Pasquariello. "This recipe is also filled with fruits and veggies, which are great for promoting gut health. Adding chopped apple, peach, or banana will boost the prebiotic [fiber] content even more," she says.

Baked Oatmeal for a Crowd With Berries and Seeds

Elevate your next morning brunch with a batch of baked oatmeal. Not only is it bursting with fiber, it's also naturally sweetened with medjool dates and maple syrup. Moreover, "berries are a great way to add fiber to our diet, which is great for [supporting] gut health," says Pasquariello.

Black Bean and Sweet Potato Stew

Conquer meal prep for the week with this hearty vegetarian stew. It requires just 20 minutes of preparation and can be made vegan, too. Both black beans and sweet potatoes are packed with gut-friendly fiber, while the latter is a also rich in antioxidants, says Geiger.

Sweet Oat-Walnut Crisps

If your gut could use some TLC, add these whole grain crackers to your snack repertoire. "Oats, spelt flour, and flaxseeds are all good sources of dietary fiber, which can support overall gut health," says Pasquariello. "Flaxseeds are also a prebiotic food, and if you add a fermented cheese like feta [or] cottage cheese, you may get additional probiotic benefits."

Instant Pot Yogurt

One of our best recipes for gut health is this Instant Pot yogurt. It's delightfully affordable, easy to make, and perfect for everything from parfaits to sauces. "Yogurt with live, active cultures is a great way to boost gut health," says Pasquariello. Plus, by making it at home, "you can control the level of sweetness, giving you a leg up over store-bought yogurt that's often high in added sugar," she says.

Apple Smoothie

Treat your gut—and your taste buds—to a refreshing apple smoothie. Featuring a blend of flaxseed, banana, and apple, this beverage boasts numerous beneficial ingredients. "Apples and bananas are plant foods, so they're naturally great for promoting overall gut health," says Pasquariello. Both ingredients, along with flaxseed, are rich in prebiotic fiber, as well.

No-Knead Seeded Overnight Bread

Perfectly hearty and rustic, this no-knead bread is teeming with fiber-rich ingredients like whole wheat flour and pumpkin seeds. What's more, "by letting it rise with yeast, you also create fermentation, which gives you another boost [of gut benefits]," says Pasquariello. Enjoy it as a slice of toast or in your go-to sandwich recipe.

Banana Energy Bites

These four-ingredient energy bites will fuel your body and mind. They'll also benefit your gut, thanks to the high fiber content of bananas. Even the tiny hemp seeds lend a hand, as they provide nutrients like fiber and omega-3 fatty acids, says Geiger. "Healthy fats like omega-3s have [been associated with] better gut health," she notes. Plus, the recipe takes just five minutes to prepare, making it ideal for those busy weekday mornings.

Kale and Apple Salad

When it comes to digestive health, you can't go wrong with vegetable dishes, and this salad is no exception. "Kale, apple, and celery are all great sources of fiber, while Parmigiano-Reggiano is considered a fermented food, another win for digestive health," says Pasquariello. Serve it as a side or entrée and round it out with a bright honey vinaigrette.

French Lentil Salad

Eating salads is a great way to incorporate fiber-rich foods into your diet, and this French lentil salad is no exception. "It offers a gut health-boosting benefit from the lentils, adding a source of prebiotic fiber to feed the good gut bacteria in your gut," says Geiger.

Berry Banana Kefir Bowl

The strawberries, dates, and banana in this recipe are loaded with fiber, making them helpful for digestion, says Pasquariello. However, the real star of the show is kefir, a tangy fermented milk drink that can support your digestive wellness.

Cashew Chickpea Salad With Cabbage Slaw

"If you're looking to improve your gut health, try this recipe," says Geiger. "It has fiber-rich vegetables and beans, fermented foods like miso, and digestion boosters like ginger."

Pineapple and Ginger Smoothie

Thanks to the ingredients in this bright and zesty smoothie, it's one of the best gut health recipes you can make. "Pineapple is a good source of fiber, and plain yogurt can be a good source of probiotics [as long as] it contains live, active cultures," says Pasquariello.

Kimchi Stew With Chicken and Tofu

For a dish that's equal parts gut-friendly and delicious, try this kimchi stew. Kimchi is a fermented food, meaning it's rich in probiotics, says Pasquariello. "This recipe also contains prebiotics in the form of garlic," she says.

Vegetable Bean Soup

"Most people don't get enough fiber, [but this] vegetable bean soup is an easy way to add fiber to your diet," says Geiger. It's all due to the beans and added vegetables, such as carrots, onion, and tomatoes.

Farmhouse Culture's Classic Kraut With Caraway

If sour foods are more your style, make a batch of homemade sauerkraut, or fermented cabbage—it's the ultimate gut health recipe. It takes about three weeks to ferment, but the pungent flavor and digestive benefits will be well worth the wait. As Geiger explains: "Sauerkraut is a fermented food with probiotics, [which will] keep your gut flora flourishing and diverse."

Homemade Hummus

"The main ingredient in hummus is chickpeas, [which] are high in soluble fiber," explains Geiger. This soluble fiber forms a gel-like substance in the gut, which improves the consistency of bowel movements and supports healthy bacteria in the gut, she says.