Chia with maple syrup coated pecans. What is helth — and is it good for you? Jessica Ball, M. Learn the common symptoms and….

Gut health and gut-friendly recipes -

Now available in all major UK supermarkets! Not sure where to start on your gut health transformation? Lots of support and no spam. Due to high demand, Dr Megan Rossi PhD, RD , award-winning gut health scientist at King's College London, is launching a new bloating masterclass that will include affordable, practical and science-backed solutions to help you master your bloating.

Eat More, Live Well In her latest book, Dr Megan Rossi PhD, RD shares everything you need to know about boosting gut health and plant-based eating Learn more. Eat Yourself Healthy Dr Megan Rossi explains how to feed your gut for a happier, healthier you using delicious, gut-boosting recipes Learn more.

Bloating Masterclass now open! Book resources In Dr Megan Rossi's two books, you will find references to materials and assessments that can be downloaded here Learn more. Tools My Gut Diary and Gut Health Assessments Booklet can help kickstart your gut health transformation Learn more.

Find a recipe Meal Type Breakfast Dessert Dinner Drinks Lunch Snacks Diets FODMAP-lite Pescatarian Vegan Vegetarian.

In fact, studies have shown that the health of our gut can be tied to mental health disorders like anxiety and depression, as well as overall cognitive function and ability to manage stress. An essential function of the gut is to promote a healthy immune system. A healthy, thriving biome promotes healthy immunity by maintaining an optimal ratio of beneficial to harmful bacteria.

This decreases the odds that the harmful ones can take hold and make you sick. Plus, the gut microbiome regulates many different types of immune cells throughout the body. Fascinating research has also found that the gut microbiome is intimately tied to the expression of many chronic diseases.

Just some of these include rheumatoid arthritis, type 1 and 2 diabetes, irritable bowel syndrome, inflammatory bowel disease, liver disease, kidney disease, and heart disease. Here are some of the gut-healthiest food groups to prioritize when you can, and a few to limit and enjoy more mindfully, in order to keep your gut in balance.

Stock up on more:. Be mindful of:. Given that inflammation is such a nuisance when it comes to gut health, steering clear when possible of generally inflammatory ingredients can make a big difference.

These five dinner ideas combine various or all! gut-healthy nutrients to create delicious meals you and your family will want to add to your regular rotation.

Once you learn what you like, how to craft gut-healthy dishes, and what works for your household, riff on these meal ideas to make them yours. You may not want to go back to your old fried rice recipe—or call for the usual takeout—after adding chopped kimchi , a flavorful Korean fermented cabbage.

The tang of the probiotic-rich kimchi elevates every savory bite of rice. The usual suspects of fried rice, including garlic, onion, scallion, are incredible sources of prebiotics to help your gut flora thrive. Opt for brown rice to level-up the fiber content here, and add in cooked egg, shrimp, chicken, edamame, tofu, or your favorite protein for heartiness.

Add chopped and sautéed kimchi to these delicious fried rice recipes:. The tomatoes provide some prebiotics and anti-inflammatory lycopene, and the olives add good fats which help with the absorption of the lycopene in the tomatoes. Use your favorite whole-wheat pasta to make tasty weeknight puttanesca in your slow-cooker.

Optional addition of Italian sausage—but skip it if you're going meat-free. Fish tacos are always a crowd-pleaser, and any fish will do here. Salmon super-rich in omega 3s , shrimp , tilapia , cod, swordfish, tuna, and even frozen fish sticks. Up the probiotics by using plain Greek yogurt instead of the usual drizzle or dollop of sour cream sour cream is great, but this is an unbelievably easy alternative with big nutritional returns.

Try a homemade yogurt crema made with full-fat, plain Greek yogurt, lime, garlic, paprika, and a tiny bit of milk to thin it out. Finally, try a fresh and chunky salsa of tomato, avocado, garlic, and onion that will cover all your prebiotic and anti-inflammatory bases while adding serious flavor.

Other gut-healthy fish taco accompaniments? Try a zesty prebiotic slaw—try this tangy, sauerkraut-speckled slaw or this apple-cider-vinegar-laced cabbage slaw , or serve alongside a big batch of black beans with tons of protein and fiber. Hello, miso marinade! The umami punch of miso not only provides probiotics but takes the flavor of the salmon in this dish to the next level.

Salmon is a highly anti-inflammatory food due to its omega-3 content. Quinoa brings the prebiotics, and any veggies you choose to roast or sauté to accompany this dish will provide micronutrients, antioxidants, and anti-inflammatory plant compounds to round it all out. Use this simple, sheet-pan salmon recipe below as a blueprint, and marinate your salmon either this mouthwatering miso-ginger marinade or this apple-cider-vinegar-miso marinade.

Ditch the deep fryer for your air fryer or hot convection oven, and your falafel will still come out with that crunch you crave. The chickpeas, herbs, onion, and garlic found in the balls themselves are excellent sources of prebiotics and anti-inflammatory compounds.

Top them with a lemon-tahini-yogurt sauce—full of prebiotics from the tahini and probiotics from the yogurt. Try the lemon-tahini dressing from this veggie recipe, and here for falafel recipe inspiration:.

Heintz-Buschart A, Wilmes P. Human gut microbiome: function matters. Trends Microbiol. D'Amelio P, Sassi F. Gut microbiota, immune system, and bone. Calcif Tissue Int. Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems.

Ann Gastroenterol. Mohajeri MH, La Fata G, Steinert RE, Weber P. Relationship between the gut microbiome and brain function. Nutr Rev. Shi N, Li N, Duan X, Niu H.

Interaction between the gut microbiome and mucosal immune system. Mil Med Res.

Gut-healthy gut--friendly tips Gut health and gut-friendly recipes flavorful dinner ideas to inspire your next dish. Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained gut-friend,y with Gut health and gut-friendly recipes than 10 years healt experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Gut health has been leading the charge as one of the most buzzed-about health and nutrition topics—and for good reason. Experts are continually touting the importance of maintaining a healthy gutbut why does it matter so much?

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