Feel Better and Eat Smarter With These Gut-Friendly Recipes

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Feeling sluggish, bloated, or just off can often trace back to what’s happening in your gut. The good news is, small changes at the table can make a noticeable difference. These gut-friendly recipes skip the gimmicks and focus on food that’s easier to digest and gentler on your system. They also happen to be simple enough for real life—no fancy tools, no complicated prep. If you’re looking for practical ways to eat smarter and feel more balanced, this list is worth your time.

Dairy-Free Turmeric Protein Shake

A glass jar filled with a creamy yellow smoothie, topped with seeds and a purple-striped straw, sits on a light wooden table near ginger root and a turmeric jar.
Dairy-Free Turmeric Protein Shake. Photo credit: Fit as a Mama Bear.

This shake pulls its weight with turmeric and plant protein, so your stomach won’t put up a fight. Blend it up post-workout or on a rushed morning—it keeps things light but filling.
Get the Recipe: Dairy-Free Turmeric Protein Shake

Yellow Tempeh Curry

A plate of white rice with a spoon containing yellow curry and herbs.
Yellow Tempeh Curry. Photo credit: MOON and spoon and yum.

Tempeh brings the gut-friendly fiber, while curry spices keep it from being boring. It simmers quickly and turns any plain rice into something you’ll actually want to eat.
Get the Recipe: Yellow Tempeh Curry

Asparagus on the Blackstone Griddle

A white plate with roasted asparagus spears arranged in a pile.
Asparagus on the Blackstone Griddle. Photo credit: Lara Clevenger.

Griddled asparagus stays crisp-tender and your gut will thank you for the fiber. Toss a bunch on while the grill’s hot and check off your veggies without even trying.
Get the Recipe: Asparagus on the Blackstone Griddle

Raw Homemade Sauerkraut

Two glass jars and a small white bowl filled with shredded sauerkraut are displayed on a gray surface, with a folded napkin and fork in the background.
Raw Homemade Sauerkraut. Photo credit: Primal Edge Health.

This one’s full of probiotics and doesn’t require much beyond salt and cabbage. It’s low effort and high reward if you’re keeping gut-friendly recipes on hand.
Get the Recipe: Raw Homemade Sauerkraut

Chia Overnight Oats

A glass filled with layers of yogurt, strawberries, and blueberries sits on a wooden board with extra berries around it.
Chia Overnight Oats. Photo credit: The Honour System.

Chia keeps things moving, oats bring the comfort, and together they make breakfast easy. Prep it the night before and let your fridge do the work.
Get the Recipe: Chia Overnight Oats

Banana Chia Pudding

Two jars of chia pudding topped with banana slices, cinnamon sticks, and nut butter on a wooden tray. A spoon and cloth are nearby.
Banana Chia Pudding. Photo credit: Fit as a Mama Bear.

Bananas bring the sweet, chia brings the function. It’s one of those gut-friendly recipes that doubles as a lazy dessert or a breakfast nobody argues with.
Get the Recipe: Banana Chia Pudding

Artisan Sourdough Dutch Oven Bread

A loaf of bread with a golden crust on a white plate.
Artisan Sourdough Dutch Oven Bread. Photo credit: An Off Grid Life.

This one takes patience, but the natural fermentation plays nice with digestion. Plus, there’s just something satisfying about cracking into your own sourdough loaf.
Get the Recipe: Artisan Sourdough Dutch Oven Bread

Quick & Easy Cucumber Kimchi

Chopsticks holding a cucumber slice above a bowl of Korean-style salad with cucumbers, carrots, onions, red seasoning, and sesame seeds on a white table.
Quick & Easy Cucumber Kimchi. Photo credit: All Ways Delicious .

Crunchy, spicy, and full of probiotics, this cucumber kimchi earns its spot in your gut-friendly lineup. It’s fast to prep and disappears just as quickly.
Get the Recipe: Quick & Easy Cucumber Kimchi

Iced Green Tea

A glass of iced lemonade garnished with a lemon slice and mint, with a halved lemon, mint leaves, and a pitcher in the background.
Iced Green Tea. Photo credit: The Honour System.

Skip the sugar crash and sip something your gut can get behind. Green tea keeps it simple, and it’s one of the easier gut-friendly recipes to keep in rotation.
Get the Recipe: Iced Green Tea

Perilla Leaf Kimchi

A plate of green perilla leaves topped with chopped onions, green onions, sesame seeds, and a red pepper paste sauce.
Perilla Leaf Kimchi. Photo credit: Sassy Chopsticks.

Perilla leaves add an earthy bite, while the fermentation gives your gut something to work with. This small-batch side packs more punch than it looks like it should.
Get the Recipe: Perilla Leaf Kimchi

Air Fryer Banana Chips

A white bowl filled with roasted banana slices topped with sesame seeds, placed on parchment paper, with a bottle of oil and a bowl of rice in the background.
Air Fryer Banana Chips. Photo credit: Trop Rockin.

Crispy, naturally sweet, and nothing weird in the ingredients list. They’re an easy snack that checks off gut-friendly without trying too hard.
Get the Recipe: Air Fryer Banana Chips

Strawberry Banana Oatmeal Smoothie

A glass of pink strawberry smoothie is on a wooden tray, with a bowl of whipped cream, fresh strawberries, and a spoonful of oats nearby.
Strawberry Banana Oatmeal Smoothie. Photo credit: The Honour System.

This smoothie brings fiber, fruit, and a texture you can actually enjoy. It’s sweet without being too much, and your stomach stays on good terms.
Get the Recipe: Strawberry Banana Oatmeal Smoothie

Frozen Yogurt Bananas

Three small white bowls on a rustic wooden table contain yogurt-covered banana slices, some topped with chocolate chips or nuts. Bananas, walnuts, and chocolate pieces are nearby.
Frozen Yogurt Bananas. Photo credit: Fit as a Mama Bear.

Frozen bananas plus yogurt equals one cool snack your gut can get behind. Just roll them in crushed nuts and call it a win.
Get the Recipe: Frozen Yogurt Bananas

High Protein Frozen Yogurt

A bowl of pink ice cream topped with fresh raspberries and yellow cereal flakes, set on a white surface.
High Protein Frozen Yogurt. Photo credit: Thriving In Parenting.

This yogurt packs protein without weird add-ins, and your gut won’t throw a fit. It’s cold, creamy, and actually worth freezing.
Get the Recipe: High Protein Frozen Yogurt

Buttered Sautéed Leeks

A close-up of sautéed sliced leeks on a white plate with a fork.
Buttered Sautéed Leeks. Photo credit: MOON and spoon and yum.

Leeks slide in a ton of prebiotics without turning the meal into a lecture. Cook them slow, add some butter, and your gut gets something solid to work with.
Get the Recipe: Buttered Sautéed Leeks

Ginger Turmeric Shots Recipe

A hand pours a bright yellow liquid into a glass mug on a wooden table, with turmeric roots, lemon, and glass jars in the background.
Ginger Turmeric Shots Recipe. Photo credit: Low Carb No Carb.

These fiery little shots cut straight to the point. Your gut might flinch at first sip, but it won’t complain later.
Get the Recipe: Ginger Turmeric Shots Recipe

Quick and Easy Pickled Red Onions

Glass jar of pickled red onions on a wooden cutting board, surrounded by onion peels and a knife.
Quick and Easy Pickled Red Onions. Photo credit: An Off Grid Life.

These bright little onions add crunch and a tangy kick, plus your gut loves the fermented goodness. They work well with wraps, bowls, or anything that needs a little sharp snap.
Get the Recipe: Quick and Easy Pickled Red Onions

Probiotic Smoothie

A purple smoothie with a striped straw in a glass sits next to a red beverage and a small bowl of cucumber slices on a wooden surface.
Probiotic Smoothie. Photo credit: The Honour System.

This smoothie brings in live cultures without making a big deal about it. It’s cold, refreshing, and plays well with whatever fruit you’ve got lying around.
Get the Recipe: Probiotic Smoothie

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Writer

Sarita Harbour has been stretching her food dollars to feed her family for over 30 years. As a former banker and current freelance writer, she's written boatloads of articles about budgeting, homesteading, gardening, personal finance and more. Her food-related articles have been widely syndicated through AP and MSN. Look for her food features at NBC, The Seattle Times, Yahoo! Life, Chowhound, Tasting Table and MSN.