Gut Health and Mood (Part 4): Recipes for a Healthy Gut

Part 4 seems like the right time for two things - practical advice, and ending this short series!

I wanted to conclude on some solid ways which you can start supporting your gut (and brain) health, immediately (if you're ready).

Here is a collection of recipes and tips to help nourish your belly and hopefully provide some support to your brain too.

1. Gummies: Turmeric and Ginger Gummies

Ah, the humble gummie. Easy to put together, lasts well in the fridge, and maybe even tasty enough to convince yourself that they are lollies. This one is super-charged for gut health, with antioxidants and antiinflammatories to sooth gut lining.

Ingredients:

• 1 cup (250 ml) freshly squeezed orange juice (or good quality store bought)

• 2 tablespoons (30 ml) lemon juice

• 1 tablespoon (15 ml) grated fresh turmeric

• 1 tablespoon (15 ml) grated fresh ginger

• 2 tablespoons (30 ml) honey

• ¼ cup (60 ml) gelatin powder

• Pinch of black pepper (enhances turmeric absorption)

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Method:

1. In a saucepan, combine orange juice, lemon juice, turmeric, ginger, and honey. Heat gently until warm but not boiling.

2. Sprinkle gelatin over the mixture, whisking continuously until fully dissolved.

3. Add a pinch of black pepper and mix well.

4. Pour the mixture into silicone moulds and refrigerate for at least 2 hours, or until set.

5. Once firm, remove the gummies from the moulds and store them in an airtight container in the refrigerator.

Benefits: Turmeric and ginger are renowned for their anti-inflammatory properties, while the citrus juices provide antioxidants. The gelatin supports gut lining health.

2. Bliss Balls: Berry and Nut Fibre Balls

Bliss balls fill one purpose for me - snacking I can feel good about. You don't need to deny yourself the chocolate treats, but maybe put a ball on the plate too, to help fill you up and give your gut bacteria something to munch on.

Ingredients:

• 1 cup (150 g) mixed nuts (e.g., almonds, walnuts, cashews). Almond meal also works well.

• 1 cup (150 g) mixed berries (fresh or frozen)

• ½ cup (75 g) Medjool dates, pitted

• ¼ cup (25 g) desiccated coconut (and extra for coating)

• 2 tablespoons (30 ml) chia seeds

• 1 tablespoon (15 ml) flaxseed meal

• 1 tablespoon (15 ml) coconut oil

• 1 teaspoon (5 ml) vanilla extract

• Pinch of sea salt

Method:

1. In a food processor, blend nuts until they form a coarse meal (or use almond meal).

2. Add berries, dates, coconut, chia seeds, flaxseed meal, coconut oil, vanilla extract, and salt. Process until the mixture is well combined and sticky. It doesn't take long!

3. Roll the mixture into small balls, about the size of a tablespoon - wetting your hands first really helps.

4. Optional: roll your balls around on a plate of coconut if you want them coated.

5. Place the balls on a tray lined with baking paper and refrigerate for at least 1 hour to firm up.

6. Store in an airtight container in the refrigerator.

Benefits: These bliss balls are rich in fibre, antioxidants from the berries, and healthy fats from the nuts and seeds, promoting a healthy gut microbiome.

3. Soup: Miso and Vegetable Soup

Not just good for the gut, but excellent for the immune system. Also, a great soup to make from things you might have lying around in the fridge or cupboard.

Ingredients:

• 1 tablespoon (15 ml) extra virgin olive oil

• 1 onion, finely chopped

• 2 cloves garlic, minced

• 1 tablespoon (15 ml) grated fresh ginger

• 1 litre (4 cups) vegetable broth

• 1 cup (150 g) sliced mushrooms

• 1 cup (150 g) diced carrots

• 1 cup (150 g) chopped kale

• 3 tablespoons (45 ml) miso paste

• 2 tablespoons (30 ml) tamari or soy sauce

• 200 g firm tofu, cubed

• 2 green onions, sliced

• 1 sheet nori, cut into strips (optional)

Method:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, and ginger until fragrant, about 2-3 minutes.

2. Add vegetable broth, mushrooms, and carrots. Bring to a boil, then reduce heat and simmer for 10 minutes.

3. Stir in kale and cook for an additional 5 minutes.

4. In a small bowl, dissolve miso paste in a ladleful of the slightly-cooled broth, then return it to the pot. Add tamari or soy sauce and tofu cubes.

5. Simmer for another 2-3 minutes, ensuring the miso is well incorporated.

6. Serve hot, garnished with green onions and nori strips if desired.

Benefits: Miso is a fermented food rich in probiotics, supporting gut health. The variety of vegetables adds fibre and antioxidants, while ginger provides anti-inflammatory benefits.

4. Slow Cooker Recipe: Hearty Chickpea, Spinach, and Rice Stew

If you don't have a slow cooker, I think you should gift yourself one. They're pretty cheap, considering the gift they can give you after a long work day! It's like having a chef at home, and coming into the home with a delicious cooking smell? Magic.

Ingredients:

• 1 tablespoon (15 ml) extra virgin olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 teaspoon (5 ml) ground cumin

• 1 teaspoon (5 ml) ground coriander

• 1 teaspoon (5 ml) smoked paprika

• 1 cup (200 g) brown rice, rinsed

• 2 cups (480 ml) vegetable broth

• 1 can (400 g) diced tomatoes

• 1 can (400 g) chickpeas, drained and rinsed - can be substituted for chuck steak or stewing beef (rough cuts) if your iron levels need increasing!

Benefits: This stew is packed with fibre from chickpeas and brown rice, supporting digestion and gut health. The spices provide anti-inflammatory benefits, while spinach adds antioxidants and essential nutrients.

5. Smoothie: Gut-Healing Blueberry and Kefir Smoothie

Gotta have a smoothie in here. Such an easy way to get fibre and nutrients into your body, plus it requires very little digestion work for your gut. Simple.

Ingredients:

• 1 cup (250 ml) unsweetened kefir (or 1/2 cup yoghurt)

• ½ cup (75 g) frozen blueberries

• ½ banana (for natural sweetness)

• 1 tablespoon (15 ml) ground flaxseeds

• 1 tablespoon (15 ml) chia seeds

• ½ teaspoon (2.5 ml) cinnamon

• 1 teaspoon (5 ml) honey or maple syrup (optional)

• ½ cup (125 ml) water or almond milk (adjust for desired consistency)

• Ice cubes (optional)

Method:

1. Add all ingredients to a blender.

2. Blend on high speed until smooth and creamy.

3. Pour into a glass and enjoy immediately.

Benefits: Kefir is a probiotic-rich fermented drink that supports gut microbiome balance, while blueberries provide powerful antioxidants. Chia and flaxseeds add fibre and omega-3s for gut and brain health, and cinnamon helps reduce inflammation.

Some Final Pointers

Supporting gut health doesn’t have to be complicated—by incorporating anti-inflammatory, antioxidant-rich, and fibre-packed foods into your meals, you can nourish your microbiome and improve digestion. These gut-friendly recipes, from gummies to smoothies, provide a variety of nutrients that promote a balanced and thriving gut environment.

Key gut-health tips:

• Try to enjoy fruits and veg whenever possible, around 1-2 pieces of fruit and at least 3 cups of veggies (salad or cooked) every day

• Wholegrains are an excellent source of nutrients, and fibre for your gut microbiome.

• Include fermented foods like kefir, miso, and yoghurt or beneficial probiotics.

• Increase fibre intake with nuts, seeds, legumes, and whole grains to support digestion.

• Eat a variety of colourful fruits and vegetables to boost antioxidants and nourish gut bacteria.

• Use anti-inflammatory ingredients such as turmeric, ginger, and cinnamon to help reduce gut irritation.

• Stay hydrated to support digestion and nutrient absorption.

• Exercise also helps gut health - it keeps wastes and bowels moving, reduces inflammation and is good for your brain. Win win win.

By making small, consistent changes, you can enhance gut health, improve overall wellbeing, and enjoy delicious, nourishing meals every day.

Thanks for reading this short series on gut health! Feel free to reach out if you want more tailored information for your health.