13 Gut-friendly Food Recipes – The Easiest to Make

Healthy doesn’t always mean complicated – in fact, it should NEVER be. So here we are with 13 quick and gut-friendly recipes that you can whip up in just a matter of 30 minutes. 

These recipes, ranging from breakfast to dinner and even snacks and beverages, are packed with nutrients 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 

This Power Bowl is creamy, naturally sweet, and bursting with juicy berries that make it feel more like a treat than healthy food.

The best part is that it practically makes itself overnight. Just top, stir, and dig in. With fermented oats, probiotic-rich yogurt, fiber-packed chia seeds, and antioxidant-loaded berries, it’s designed to nourish your gut, fuel your day, and satisfy your taste buds all at once.

This Berries and Probiotics Power Bowl yields a total of 497 kcal for the batch, with each of the two servings providing approximately 249 calories.

Ingredients:

• 1 cup rolled oats – 307 kcal
• 1 cup water
• 1/4 cup plain yoghurt (preferably Greek or any fermented kind) – 36 kcal
• 1/2 cup mixed berries (strawberries, blueberries, raspberries) – 32 kcal
• 1 tbsp chia seeds – 58 kcal 
• 1 tbsp honey or maple syrup (optional) – 64 kcal

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!

2. Tropical Kefir Smoothie Delight 

 This smoothie delight isn’t just a pretty bowl. It’s a feel-good, do-good breakfast for those mornings when your gut feels off, your energy is low, or you simply need a fresh start. With creamy kefir, banana, mango, and pineapple, it delivers a burst of tropical flavor while supporting digestion, immunity, and overall balance. 

Whether you’re powering through a busy day or resetting after a heavy weekend, this smoothie bowl offers lightness, nourishment, and simplicity in every spoonful.

Tropical Kefir Smoothie Delight yields a total of 463 kcal for the batch, with each of the two servings providing approximately 232 calories.

Ingredients:

• 1 cup kefir – 112 kcal
• 1/2 banana – 53 kcal
• 1/2 cup pineapple chunks – 75 kcal
• 1/2 cup mango chunks – 50 kcal
• 1 tbsp flaxseeds – 45 kcal 
• 1 tbsp honey (optional) – 64 kcal

How to Make:

1. In a blender, combine kefir, banana, pineapple, mango, and flaxseeds.
2. Blend until smooth.
3. Taste and add honey if you prefer a sweeter smoothie.
4. Pour into a bowl and add your favourite toppings like granola or extra fruit.
5. Serve immediately and enjoy!

3. Zesty Pineapple Ginger Smoothie

This smoothie is your perfect pick-me-up when you need something refreshing, nourishing, and easy on the gut. It’s light yet satisfying, hydrating thanks to coconut water, and packed with fiber and anti-inflammatory goodness. 

Whether you’re easing into your morning or recovering from a heavy meal, this smoothie feels like a clean, vibrant reset in every sip.

Zesty Pineapple Ginger Smoothie yields a total of 327 kcal for the batch, with each of the two servings providing approximately 164 calories.

Ingredients:

• 1 cup pineapple chunks – 149 kcal
• 1 cup coconut water – 46 kcal
• 1/2 banana – 53 kcal
• 1-inch piece of fresh ginger, peeled and grated
• 1 tbsp chia seeds – 58 kcal
• 1 tsp honey (optional) – 21 kcal

How to Make:

1. Combine pineapple chunks, coconut water, banana, grated ginger, and chia seeds in a blender.
2. Blend until smooth and creamy. 
3. Taste and add honey if you prefer a sweeter smoothie.
4. Pour into a glass and enjoy immediately.

Midday Magic Lunch Recipes

1. Quinoa Rainbow Crunch 

Quinoa Rainbow Crunch is your go-to midday reset when you need something light, colorful, and packed with feel-good nutrients. It’s crunchy, tangy, and satisfying without weighing you down. With protein-rich quinoa, gut-friendly fermented veggies, and a zesty olive oil dressing, this bowl keeps your energy steady and your digestion happy.

 Perfect for busy lunches, meal prep, or those days when your body’s craving something clean and real.

Quinoa Rainbow Crunch yields a total of 544 kcal for the batch, with each of the two servings providing approximately 272 calories.

Ingredients:

• 1 cup cooked quinoa – 222 kcal 
• 2 cups mixed greens – 13 kcal
• 1/2 cup fermented vegetables – 59 kcal
• 1/4 cup cherry tomatoes, halved – 7 kcal
• 1/4 cup cucumbers, sliced – 4 kcal
• 2 tbsp olive oil – 239 kcal
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

How to Make:

1. Mix all ingredients in a bowl.
2. Drizzle with olive oil and vinegar.
3. Toss and season with salt and pepper. Serve immediately or chill for later. 

2. Garlic, Onion and Lentil Soup

This soup is comfort in a bowl, especially when you’re craving something warm, grounding, and nourishing. It’s packed with plant-based protein, fiber, and anti-inflammatory spices like turmeric and cumin that support digestion and immunity. 

Whether you’re feeling under the weather, needing a reset, or just want a no-fuss, wholesome meal, this soup brings healing, flavor, and satisfaction to the table.

Garlic, Onion, and Lentil Soup yields a total of 628 kcal for the batch, with each of the two servings providing approximately 314 calories.

Ingredients:

• 1 cup lentils, rinsed – 230 kcal
• 1 onion, chopped – 41 kcal
• 3 garlic cloves, minced – 13 kcal
• 2 carrots, chopped – 32 kcal
• 2 celery stalks, chopped – 13 kcal
• 6 cups vegetable broth – 79 kcal
• 1 tsp cumin
• 1 tsp turmeric
• Salt and pepper
• 2 tbsp olive oil

How to Make:

1. Sauté onions and garlic in olive oil.
2. Stir in lentils, cumin, turmeric, salt, and pepper.
3. Pour in vegetable broth and bring to a boil.
4. Reduce heat and let simmer for 30 minutes or until lentils are tender.
5. Adjust seasoning as needed and serve hot.

3. Green Broccoli and Chickpea Bowl

This Green Broccoli and Chickpea Bowl is the kind of quick, no-fuss meal your body will thank you for. It’s warm, savory, and packed with plant protein, fiber, and antioxidants to keep you full and energized. 

Whether you’re squeezing in a healthy lunch or need a speedy dinner side, this bowl delivers clean comfort with every bite.

Green Broccoli and Chickpea Bowl yields a total of 443 kcal for the batch, with each of the two servings providing approximately 222 calories.

Ingredients:

• 1 cup cooked chickpeas – 269 kcal
• 1 cup broccoli florets – 55 kcal
• 1 tbsp olive oil – 119 kcal
• 1 tsp garlic powder
• Salt and pepper to taste

How to Make:

1. Sauté broccoli and chickpeas in olive oil until tender.
2. Season with garlic powder, salt, and pepper.
3. Serve warm.

Scrumptious Dinner Recipes for a Healthy Gut

1. Savory Salmon Kraut 

Savory Salmon Kraut is a simple yet satisfying dinner that brings together rich flavor and real nourishment. With omega-3-packed salmon and probiotic-rich sauerkraut, it’s a gut-friendly combo that supports digestion and reduces inflammation. 

Quick to make and easy to love, this dish is perfect for when you want something hearty and wholesome.

Savory Salmon Kraut yields a total of 686 kcal for the batch, with each of the four servings providing approximately 172 calories.

Ingredients:

• 2 salmon fillets – 540 kcal
• 1 cup sauerkraut – 27 kcal
• 1 tbsp olive oil – 119 kcal
• Salt and pepper to taste

How to Make:

1. Preheat the grill or grill pan over medium-high heat.
2. Rub salmon filets with olive oil, salt, and pepper.
3. Grill salmon for 4-5 minutes per side until cooked through.
4. Heat sauerkraut in a saucepan over medium heat until warmed.
5. Serve grilled salmon with sauerkraut.

2. Miso Tofu Veggie Bliss

This is one of those meals that surprises people in the best way. Even if tofu isn’t usually a favorite at your table, something about the savory miso glaze and tender-crisp veggies makes this dish feel cozy, satisfying, and just plain good.

The miso brings in natural probiotics, the veggies offer prebiotic fiber, and the tofu adds plant protein to keep you full and balanced. It’s a weeknight win that actually loves your body back.

Miso Tofu Veggie Bliss yields a total of 450 kcal for the batch, with each of the two servings providing approximately 225 calories.

Ingredients:

• 1 cup tofu, cubed – 206 kcal
• 2 cups mixed vegetables – 91 kcal
• 1 tbsp miso paste – 34 kcal
• 1 tbsp olive oil – 119 kcal

How to Make:

1. Heat olive oil in a skillet or wok over medium-high heat.
2. Add tofu and cook for 4-5 minutes until lightly browned.
3. Add mixed vegetables and stir-fry for 3-4 minutes until tender.
4. In a small bowl, mix miso paste with a tablespoon of water.
5. Pour the miso mixture over the tofu and vegetables and stir well.
6. Cook for 1-2 minutes until heated through.
7. Serve hot.

Tasty Snack Recipes for the Gut

1. Chia Honey Yogurt Delight

This little bowl of goodness is exactly what you want when you need something simple, creamy, and just a touch sweet. Even if you’re not usually into plain yogurt, the crunch of chia seeds and the natural sweetness of honey turn it into a snack or breakfast that feels like a treat, not a chore.

Chia Honey Yogurt Delight yields a total of 256 kcal for the batch, with each of the two servings providing approximately 128 calories.

Ingredients:

• 1 cup Greek yogurt – 134 kcal
• 1 tbsp chia seeds – 58 kcal
• 1 tbsp honey (adjust to taste) – 64 kcal

How to Make:

1. In a bowl, mix Greek yoghurt with chia seeds.
2. Drizzle honey over the yoghurt mixture.
3. Stir well to combine.
4. Serve chilled and enjoy as a nutritious snack or breakfast treat.

2. Veggie Hummus Happiness

The crisp veggies and creamy hummus are a combo everyone loves, and it feels fresh enough to keep things interesting. Perfect for quick bites, lunchboxes, or casual get-togethers.

It is doing way more than filling you up. With fiber-packed veggies and protein-rich hummus, this snack quietly supports digestion and keeps your energy steady throughout the day.

Veggie Hummus Happiness yields a total of 442 kcal for the batch, with each of the two servings providing approximately 221 calories.

Ingredients:

• 1 cup hummus – 408 kcal
• 1 cup Assorted raw vegetables (carrots, cucumber, bell peppers) – 34 kcal

How to Make:

1. Arrange raw vegetables on a plate or platter.
2. Serve with a generous portion of hummus for dipping.
3. Enjoy as a healthy and satisfying snack or appetizer.

Refreshing Beverage Recipes

1. Kombucha Citrus Splash 

This light, tangy, and just a little bit funky beverage is perfect for sipping anytime you want to hydrate and give your digestion a gentle boost.

And the best part? It’s as simple as chilling, pouring, and adding a tiny pinch of salt or pepper to bring out the flavors. Easy, tasty, and gut-friendly, what’s not to love?

Ingredients:

• 1 bottle of kombucha (flavour of your choice)

How to Make:

1. Chill kombucha in the refrigerator until cold.
2. Pour into a glass.
3. Add a pinch of pepper or salt.
4. Sip and savour the refreshing, probiotic-rich beverage.

2. Golden Turmeric and Ginger Tea

When you need a little warmth and wellness in a cup, here’s this go-to cup of tea to make. The spicy ginger and turmeric blend into a soothing drink that feels like a hug for your body and gut. Perfect for calming down after a busy day or giving your immunity a gentle boost.

It’s simple to make and even easier to love, just simmer, strain, sweeten if you want, and sip your way to comfort.

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:

1. In a small saucepan, bring water to a simmer.
2. Add grated ginger and ground turmeric.
3. Simmer for 5-7 minutes, stirring occasionally.
4. Strain into a mug.
5. Sweeten with honey or maple syrup if desired.
6. Enjoy the warming and immune-boosting benefits.

3. Iced Malotira Bliss

A perfect way to stay cool and refreshed while giving your body a gentle herbal boost, this crisp, calming drink works wonders on warm days or whenever you need a moment to unwind. With just dried malotira and hot water, it’s simple to prepare but feels like a special treat.

Steep, strain, pour over ice, and enjoy the soothing, natural goodness in every sip.

Ingredients:

• 1 tbsp dried malotira herb
• 1 cup boiling water
• Ice cubes

How to Make:

1. Place dried malotira herb in a mug.
2. Pour boiling water over the herb.
3. Steep for 5-10 minutes, then strain.
4. Fill a glass with ice cubes.
5. Pour the brewed malotira tea over the ice.
6. Refresh and enjoy the herbal goodness.