I spent weeks testing simple, probiotic-centric combos and I’m finally sharing a healthy gut recipe that uses three surprising pantry staples to support digestion and cut food waste.

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I kept hearing that a Healthy Gut will fix everything, so I started collecting foods that actually seem to do the trick. I poke at jars of kefir and when I sip bone broth it feels oddly reassuring, like something quiet is shifting.

I wrote this Gut Health Recipes list because I wanted real options not just buzzwords and vague promises. Some picks sound weird, some are downright simple, but they wake up digestion in ways I didn’t expect.

I’m not selling magic, i’m just sharing what surprised me after trying and failing a bunch. If you like odd little experiments, keep reading.

Ingredients

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Bone broth: Rich in collagen and minerals, soothes gut lining, savory not sweet.
Plain yogurt: Live cultures provide probiotics, protein rich, tangy, watch added sugars.
Sauerkraut: Raw probiotics plus vitamin C, sour tangy flavor, helps digestion.
Miso paste: Fermented umami rich paste, probiotics, salty savory, boosts gut microbes.
Rolled oats: High in soluble fiber, beta glucan supports stool bulk, mild sweetness.
Chia seeds: Full of fiber and omega 3s, gel forming, helps regularity.
Garlic: Source of inulin prebiotic, feeds microbes, pungent raw, it’s mellow cooked.
Leafy greens: Loaded with fiber, vitamins and nitrates, feeds good bacteria, dont overcook.
Sweet potatoes: Starchy and sweet, fiber rich, beta carotene, gentle on digestion.
Fatty fish: High in omega 3s anti inflammatory, great protein, supports gut health.

Ingredient Quantities

Bone broth 1.5 liters (beef or chicken, low sodium)

Plain yogurt 500 g (full fat, live cultures, unsweetened)

Kefir 1 L (plain, live cultures)

Sauerkraut 300 g (raw unpasteurized)

Kimchi 300 g (raw unpasteurized)

Miso paste 250 g (unpasteurized)

Kombucha 1 L (unpasteurized)

Tempeh 200 g

Natto 100 g (fermented soy, optional)

Fermented pickles 200 g (raw unpasteurized)

Rolled oats 500 g

Chia seeds 200 g

Ground flaxseed 200 g

Psyllium husk 100 g

Lentils 500 g (dried)

Chickpeas 400 g canned (or 250 g dried)

Quinoa 250 g

Brown rice 500 g

Garlic 1 bulb

Onions 3 medium

Leeks 2 medium

Asparagus 300 g

Green bananas 3 medium (slightly underripe)

Apples 4 medium (firm, with skin)

Jerusalem artichoke 300 g (sunchoke)

Chicory root 100 g (dried or powder)

Leafy greens 500 g (spinach kale collards mixed)

Broccoli 300 g

Sweet potatoes 1 kg

Carrots 500 g

Beets 300 g

Avocados 4 medium

Fatty fish 600 g (salmon mackerel sardines)

Extra virgin olive oil 250 ml

Walnuts 150 g

Almonds 150 g

Pumpkin seeds 200 g

Collagen peptides 200 g (or gelatin powder 200 g)

Turmeric powder 2 tbsp, fresh turmeric 50 g optional

Fresh ginger 50 g (or ground 1 tbsp)

Cinnamon ground 1 small jar 40 g

Probiotic supplement 30 capsules (multistrain)

How to Make this

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Equipment Needed

1. Large stockpot for simmering bone broth, lentils and big grain batches
2. Medium saucepan for sauces, miso warming and smaller grains
3. High-speed blender for smoothies, kefir/yogurt blends and collagen shakes
4. Food processor for chopping kimchi/sauerkraut, making nut mixes or hummus
5. Sharp chef knife and sturdy cutting board for all the veggies and roots
6. Mixing bowls (set) for soaking seeds, mixing batters and salads
7. Digital kitchen scale plus measuring cups and spoons for accurate portions
8. Fine mesh sieve or colander for rinsing quinoa, draining chickpeas and fermented jars
9. Oven baking sheet (rimmed) for roasting sweet potatoes, beets and veggies
10. Glass jars or airtight containers for storing ferments, kombucha and leftovers

FAQ

Q: Will these foods actually heal my gut?

A: They can help. This list focuses on probiotics, prebiotic fibers and anti inflammatory foods that support gut microbes and digestion, but "healing" depends on your condition. For chronic issues see a doctor or dietitian, this isnt medical advice.

Q: How do I introduce fermented foods without getting bloated or sick?

A: Start small and go slow. Try 1–2 tablespoons of sauerkraut or 1/4 cup yogurt the first few days, then build up over 1–2 weeks. Drink bone broth, cook beans well and soak if using dried legumes. If you get bad bloating, cut back and reintroduce more gradually.

Q: Are any items likely to trigger food sensitivities or IBS?

A: Yes some are common triggers: dairy (yogurt, kefir) for lactose intolerance, soy (tempeh, natto) for soy sensitive people, high FODMAP items like garlic, onions, leeks, beans, apples, chicory, Jerusalem artichoke. If you have IBS or known sensitivities, pick tolerated swaps like lactose free yogurt, quinoa and low FODMAP veg.

Q: Can I take the probiotic supplement along with fermented foods?

A: Generally yes. Fermented foods and a multistrain probiotic usually complement each other. If you are on antibiotics space them a couple hours apart and check with your clinician. Start with lower doses if you are new to probiotics.

Q: Are raw unpasteurized items safe for pregnant or immunocompromised people?

A: Caution is advised. Raw unpasteurized products and kombucha can carry a small infection risk or contain alcohol, so talk to your provider. Many pregnant or immunocompromised people are advised to choose pasteurized versions.

Q: How long until I notice improvements and how should I keep this up?

A: Some people feel changes in days, for lasting shifts expect weeks to months. Consistency matters: regular fermented foods, varied fiber sources (oats, legumes, veg), healthy fats, omega 3 rich fish and good sleep, less sugar and stress. If symptoms persist or worsen get professional help.

Gut Healing Food List Recipe Substitutions and Variations

Bone broth 1.5 liters
- Vegetable broth + gelatin: for a similar mouthfeel, use strong veg stock and stir in 1 tsp gelatin per cup to mimic collagen.
- Low sodium chicken or beef stock: easy swap if you just need savory broth, choose low salt so it stays balanced.
- Mushroom broth or dashi: for deep umami, use concentrated mushroom stock or a light dashi (kombu + bonito) in Asian dishes.
Plain yogurt 500 g
- Greek yogurt (full fat): thicker and tangy, same idea for dressings and breakfasts if it has live cultures.
- Unsweetened soy or coconut yogurt with live cultures: dairy free option, check label for live cultures.
- Skyr or labneh: tangy, thicker dairy alternatives that work like yogurt in most recipes.
Tempeh 200 g
- Extra firm tofu: press well and pan fry, absorbs marinades and gives good protein texture.
- Seitan: chewy, meaty bite if you eat gluten and want lots of texture.
- Grilled mushrooms (portobello or king oyster): great plant based “meaty” option with lots of umami.
Chicory root 100 g
- Inulin powder: basically the same prebiotic fiber, use roughly 1 to 1 by weight depending on recipe.
- Roasted dandelion root: similar bitter note and prebiotic benefits, works well in teas or brews.
- Green banana flour or green banana slices: provides resistant starch, a good alternative for feeding gut bacteria.

Pro Tips

1) Keep the live cultures alive: never add yogurt, kefir, kombucha, miso or unpasteurized ferments to something piping hot. Let soups or broths cool a bit, then stir them in at the end, or temper by whisking a little hot liquid into the ferment first. If you heat them too much the probiotics die and you might as well have used the pasteurized versions.

2) Taste before you salt, because you already have a lot of salty ferments. Mix acid and fat to tame sharpness: a splash of apple or lemon, or a drizzle of olive oil or mashed avocado, will round things out. And if something gets too sour, dilute with a bit of broth or water rather than piling on sweeteners.

3) Make legumes and roots gentler on your gut: soak dried lentils and chickpeas (rinse well), cook them thoroughly, or use canned rinsed chickpeas to save time. Roast or parboil things like Jerusalem artichoke and green banana to reduce that gassy effect, and add grated ginger while cooking to help digestion.

4) Use your fibers and proteins smartly for the right texture: psyllium gels fast so add it small amounts while whisking, chia and ground flax fluff up if you let them sit 10 to 15 minutes, and collagen dissolves best in warm not boiling liquid so stir it in off heat. Toast oats and seeds briefly to boost flavor, and press or steam tempeh before frying so it soaks up marinades better.

Gut Healing Food List Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

I spent weeks testing simple, probiotic-centric combos and I'm finally sharing a healthy gut recipe that uses three surprising pantry staples to support digestion and cut food waste.

Servings

servings

Calories

2184

kcal

Equipment: 1. Large stockpot for simmering bone broth, lentils and big grain batches
2. Medium saucepan for sauces, miso warming and smaller grains
3. High-speed blender for smoothies, kefir/yogurt blends and collagen shakes
4. Food processor for chopping kimchi/sauerkraut, making nut mixes or hummus
5. Sharp chef knife and sturdy cutting board for all the veggies and roots
6. Mixing bowls (set) for soaking seeds, mixing batters and salads
7. Digital kitchen scale plus measuring cups and spoons for accurate portions
8. Fine mesh sieve or colander for rinsing quinoa, draining chickpeas and fermented jars
9. Oven baking sheet (rimmed) for roasting sweet potatoes, beets and veggies
10. Glass jars or airtight containers for storing ferments, kombucha and leftovers

Ingredients

Bone broth 1.5 liters (beef or chicken, low sodium)
Plain yogurt 500 g (full fat, live cultures, unsweetened)
Kefir 1 L (plain, live cultures)
Sauerkraut 300 g (raw unpasteurized)
Kimchi 300 g (raw unpasteurized)
Miso paste 250 g (unpasteurized)
Kombucha 1 L (unpasteurized)
Tempeh 200 g
Natto 100 g (fermented soy, optional)
Fermented pickles 200 g (raw unpasteurized)
Rolled oats 500 g
Chia seeds 200 g
Ground flaxseed 200 g
Psyllium husk 100 g
Lentils 500 g (dried)
Chickpeas 400 g canned (or 250 g dried)
Quinoa 250 g
Brown rice 500 g
Garlic 1 bulb
Onions 3 medium
Leeks 2 medium
Asparagus 300 g
Green bananas 3 medium (slightly underripe)
Apples 4 medium (firm, with skin)
Jerusalem artichoke 300 g (sunchoke)
Chicory root 100 g (dried or powder)
Leafy greens 500 g (spinach kale collards mixed)
Broccoli 300 g
Sweet potatoes 1 kg
Carrots 500 g
Beets 300 g
Avocados 4 medium
Fatty fish 600 g (salmon mackerel sardines)
Extra virgin olive oil 250 ml
Walnuts 150 g
Almonds 150 g
Pumpkin seeds 200 g
Collagen peptides 200 g (or gelatin powder 200 g)
Turmeric powder 2 tbsp, fresh turmeric 50 g optional
Fresh ginger 50 g (or ground 1 tbsp)
Cinnamon ground 1 small jar 40 g
Probiotic supplement 30 capsules (multistrain)

Directions

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.