13 Gut-friendly Food Recipes – The Easiest to Make
You are running short on time, but your rambling gut is screaming for food, and you know that anything unhealthy will be a nightmare. So you’re in search of a quick and healthy meal? Yes? You’ve reached the right place.
I’ve rounded up 13 must-try gut-friendly recipes that you can whip in just a matter of 30 minutes. This way you work on what’s important without having to waste a lot of time.
These recipes, ranging from breakfast to dinner and even snacks and beverages are packed with nutritions promoting a happy, healthy gut! So, let’s get started.
10+ Delicious Gut-Healthy Foods You Can Make in 30 Minutes
Morning-Boosting Breakfast Recipes
1. Berries and Probiotics Power Bowl

Ingredients:
- 1 cup rolled oats
- 1 cup water
- 1/4 cup plain yoghurt (preferably Greek or any fermented kind)
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tbsp chia seeds
- 1 tbsp honey or maple syrup (optional)
How to Make:
- In a bowl, mix the rolled oats and water. Let it sit overnight to ferment.
- In the morning, add the plain yoghurt to the oats.
- Top with mixed berries and chia seeds.
- Drizzle with honey or maple syrup, if desired.
- Mix well and enjoy!
Source: Pinterest
2. Tropical Kefir Smoothie Delight

Ingredients:
- 1 cup kefir
- 1/2 banana
- 1/2 cup pineapple chunks
- 1/2 cup mango chunks
- 1 tbsp flaxseeds
- 1 tbsp honey (optional)
How to Make:
- In a blender, combine kefir, banana, pineapple, mango, and flaxseeds.
- Blend until smooth.
- Taste and add honey if you prefer a sweeter smoothie.
- Pour into a bowl and add your favourite toppings like granola or extra fruit.
- Serve immediately and enjoy!
Source: Pinterest
3. Zesty Pineapple Ginger Smoothie
Ingredients:
- 1 cup pineapple chunks
- 1 cup coconut water
- 1/2 banana
- 1-inch piece of fresh ginger, peeled and grated
- 1 tbsp chia seeds
- 1 tsp honey (optional)
How to Make:
- Combine pineapple chunks, coconut water, banana, grated ginger, and chia seeds in a blender.
- Blend until smooth and creamy.
- Taste and add honey if you prefer a sweeter smoothie.
- Pour into a glass and enjoy immediately.
Source: Pinterest
Midday Magic Lunch Recipes
1. Quinoa Rainbow Crunch

Ingredients:
- 1 cup cooked quinoa
- 2 cups mixed greens
- 1/2 cup fermented vegetables
- 1/4 cup cherry tomatoes, halved
- 1/4 cup cucumbers, sliced
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
How to Make:
- Mix all ingredients in a bowl.
- Drizzle with olive oil and vinegar.
- Toss and season with salt and pepper. Serve immediately or chill for later.
Source: Reddit
2. Garlic, Onion and Lentil Soup

Ingredients:
- 1 cup lentils, rinsed
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 6 cups vegetable broth
- 1 tsp cumin
- 1 tsp turmeric
- Salt and pepper
- 2 tbsp olive oil
How to Make:
- Sauté onions and garlic in olive oil.
- Stir in lentils, cumin, turmeric, salt, and pepper.
- Pour in vegetable broth and bring to a boil.
- Reduce heat and let simmer for 30 minutes or until lentils are tender.
- Adjust seasoning as needed and serve hot.
Source: Pinterest
3. Green Broccoli and Chickpea Bowl

Ingredients:
- 1 cup cooked chickpeas
- 1 cup broccoli florets
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
How to Make:
- Sauté broccoli and chickpeas in olive oil until tender.
- Season with garlic powder, salt, and pepper.
- Serve warm.
Source: Reddit
Scrumptious Dinner Recipes for a Healthy Gut
1. Savory Salmon Kraut

Ingredients:
- 2 salmon fillets
- 1 cup sauerkraut
- 1 tbsp olive oil
- Salt and pepper to taste
How to Make:
- Preheat the grill or grill pan over medium-high heat.
- Rub salmon filets with olive oil, salt, and pepper.
- Grill salmon for 4-5 minutes per side until cooked through.
- Heat sauerkraut in a saucepan over medium heat until warmed.
- Serve grilled salmon with sauerkraut.
Source: Pinterest
2. Miso Tofu Veggie Bliss

Ingredients:
- 1 cup tofu, cubed
- 2 cups mixed vegetables
- 1 tbsp miso paste
- 1 tbsp olive oil
How to Make:
- Heat olive oil in a skillet or wok over medium-high heat.
- Add tofu and cook for 4-5 minutes until lightly browned.
- Add mixed vegetables and stir-fry for 3-4 minutes until tender.
- In a small bowl, mix miso paste with a tablespoon of water.
- Pour the miso mixture over the tofu and vegetables and stir well.
- Cook for 1-2 minutes until heated through.
- Serve hot.
Source: Pinterest
Tasty Snack Recipes for the Gut
1. Chia Honey Yogurt Delight

Ingredients:
- 1 cup Greek yogurt
- 1 tbsp chia seeds
- 1 tbsp honey (adjust to taste)
How to Make:
- In a bowl, mix Greek yoghurt with chia seeds.
- Drizzle honey over the yoghurt mixture.
- Stir well to combine.
- Serve chilled and enjoy as a nutritious snack or breakfast treat.
Source: Pinterest
2. Veggie Hummus Happiness

Ingredients:
- 1 cup hummus
- Assorted raw vegetables (carrots, cucumber, bell peppers)
How to Make:
- Arrange raw vegetables on a plate or platter.
- Serve with a generous portion of hummus for dipping.
- Enjoy as a healthy and satisfying snack or appetizer.
Source: Reddit
Refreshing Beverage Recipes
1. Kombucha Citrus Splash

Ingredients:
- 1 bottle of kombucha (flavour of your choice)
How to Make:
- Chill kombucha in the refrigerator until cold.
- Pour into a glass.
- Add a pinch of pepper or salt.
- Sip and savour the refreshing, probiotic-rich beverage.
2. Golden Turmeric and Ginger Tea
Ingredients:
- 1 cup water
- 1-inch piece of fresh ginger, grated
- 1 tsp ground turmeric
- Honey or maple syrup to taste (optional)
How to Make:
- In a small saucepan, bring water to a simmer.
- Add grated ginger and ground turmeric.
- Simmer for 5-7 minutes, stirring occasionally.
- Strain into a mug.
- Sweeten with honey or maple syrup if desired.
- Enjoy the warming and immune-boosting benefits.
Source: Reddit
3. Iced Malotira Bliss

Ingredients:
- 1 tbsp dried malotira herb
- 1 cup boiling water
- Ice cubes
How to Make:
- Place dried malotira herb in a mug.
- Pour boiling water over the herb.
- Steep for 5-10 minutes, then strain.
- Fill a glass with ice cubes.
- Pour the brewed malotira tea over the ice.
- Refresh and enjoy the herbal goodness.
Source: Pinterest
Conclusion
Wrap up your gut-friendly recipe journeys with the above meals. We’ve served up quick bites ranging from zesty smoothies and hearty bowls to golden teas refreshing your gut and your health!
Remember, your gut health journey starts with a spoonful of yogurt, a sip of kombucha, and a crunchy veggie dip in hummus. Don’t forget to try these recipes and smile while you’re at it!