4 Foods to Improve Gut Health

30 min.
Comments
4 Foods to Improve Gut Health

Do you want to support your microbiome but don't know what foods to include in your diet? Here are 4 savoury and sweet meals that boost your digestion, are packed with protein, fibre and prebiotics, easy and quick to prepare and great to take in a box to school or work. So what will be your favourite? 😏

Shop ingredients

Nutrition (1 serving)

  • 549 kcal
  • 74 g carbohydrates
  • 21 g fats
  • 18 g protein

Per 1 portion

Kimchi Fried Rice:
Fermented Oatmeal:
Chickpea Salad:
Snack:

Instructions

  1. KIMCHI FRIED RICE

    1 serving: 549 kcal I 17,7 g P I 73,5 g C I 21 g F

    1. Sauté the onion and the pressed garlic in the oil. Add kimchi, soy sauce, a pinch of sugar and cooked rice. Stir and season.

    2. Cook one ox eye in the pan.

    3. Now all you have to do is serve - rice with kimchi, egg on top and sesame seeds on top. Optionally add spring onions.4 Foods to Improve Gut Health

  2. FERMENTED OATMEAL

    1 serving: 564 kcal I 27,5 g P I 63 g C I 24,5 g F

    1. Ferment the oatmeal the day before (or at least 6 hours). Pour the cereal into a glass, cover with water, add a teaspoon of apple cider vinegar, a tablespoon of live culture yogurt, stir and cover with a kitchen towel or tissue. Leave to ferment.

    2. Once fermented, stir in the protein, tip into a bowl or leave in a glass and garnish with the remaining yoghurt, fruit, nuts, a drizzle of honey and nut butter.4 Foods to Improve Gut Health

  3. CHICKPEA SALAD

    1 serving: 672 kcal I 22,6 g P I 91,2 g C I 22,1 g F

    1. Cut the sweet potatoes into small cubes and fry them in a hot air fryer seasoned and drizzled with a little olive oil. Do the same with the chickpeas and Brussels sprouts.

    2. Cook the quinoa until soft.

    3. Then serve everything on a plate, season to taste and sprinkle with sunflower seeds. You can also add mayo light or other favourite sauce.4 Foods to Improve Gut Health

  4. SNACK

    1 serving: 365 kcal I 23,1 g P I 37,2 g C I 11,6 g F

    This is mega easy, have a prebiotic protein bar according to your taste preferences, a cup of kefir or your favourite fermented lemonade and a tangerine or apple.4 Foods to Improve Gut Health

Products used in the recipe

__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
__________ __________ __________ __________ __________
__________ __________ __________ __________ __________
_______
Savoury Kimchi Oatmeal with Egg

Savoury Kimchi Oatmeal with Egg

Breakfast Tacos with Scrambled Eggs, Bacon & Kimchi

Breakfast Tacos with Scrambled Eggs, Bacon & Kimchi

Gnocchi with Pesto & Mozzarella

Gnocchi with Pesto & Mozzarella

Peanut Butter Chilli Noodles

Peanut Butter Chilli Noodles

Beef Chilli Con Carne with Rice

Beef Chilli Con Carne with Rice

Smashed Potato Pizza

Smashed Potato Pizza

Ferrero Rocher Dumplings

Ferrero Rocher Dumplings

Hokkaido Pumpkin Soup with Coconut Milk

Hokkaido Pumpkin Soup with Coconut Milk

Fried Apple Pie

Fried Apple Pie

Big Mac Tacos

Big Mac Tacos

Homemade Protein Magnum Ice Cream

Homemade Protein Magnum Ice Cream

Japanese Ramen Noodle Soup

Japanese Ramen Noodle Soup

Gingerbread Cupcakes with Cream Cheese Frosting

Gingerbread Cupcakes with Cream Cheese Frosting

Blueberry Cupcakes

Blueberry Cupcakes

Tagliatelle Carbonara

Tagliatelle Carbonara