10 Easy Gut-Healthy Recipes

February 24, 2023

By now you’ve heard the saying, “good health starts in the gut,” and it’s TRUE. Maintaining a healthy gut is crucial for your health and well-being. Your gut is home to trillions of bacteria, fungi, and other microorganisms that play a significant role in digesting food, synthesizing nutrients, and supporting immune function. When your gut is healthy, it’s better equipped to fight off infections, reduce inflammation, support healthy digestion, and even improve your mood. But when your gut is out of balance, it can lead to a range of health issues, including bloating, constipation, and in some cases, chronic illnesses. Not good!

But, science continuously shows us that one of the most effective ways to support your gut health is through a healthy diet. By eating a balanced diet rich in fiber, whole grains, and fermented foods, we can help promote the growth of good bacteria in our gut, while minimizing the harmful effects of different gut microbiome disrupters.

In this post, I’ll be rounding up 10 easy & delicious gut-healthy recipes. From the most delicious muffins, to crisp and refreshing drinks, there is truly something for everyone! Whether you’re looking to improve your digestion or simply enjoy delicious and healthy food, these recipes are guaranteed to become a staple in your diet!

An image of acorn squashes, laid out on a baking sheet, and stuffed with quinoa. The words "10 easy gut healthy recipes" is written across the image

1. Gut-Healthy Glow-Up Morning Tonic

This tonic is the PERFECT way to start your day! It’s filled with hydrating coconut water, fresh lemons, turmeric, honey, and grated ginger for a zesty way to kickstart your day and get your digestion going. Each ingredient in this recipe is gut healthy, and there is not a single day that goes by that I don’t drink my Glow-Up Tonic! This recipe actually comes from my cookbook, LOVE TO EAT, which is available everywhere books are sold!

1) Gut-Healthy Glow-Up Morning Tonic

|A glass of the morning glow-up tonic, sitting on a countertop with a larger jar of the tonic sitting on the counter behind the glass
Nothing makes mornings better than starting your day off with a bright and vibrant tonic! This cheerful, Gut-Healthy Glow-Up Morning Tonic is my favorite way to start the mornings and set my body up for success. It's full of gut-healthy ingredients to get your digestive system going, and comes together in three, simple and easy steps!
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2. Gut-Healthy Pumpkin Morning Glory Muffins

We all love a delicious muffin for breakfast, but traditional muffins can be loaded with sugar and other ingredients that aren’t so good for our gut. But these muffins are not only gut healthy (I hand-picked ingredients from the Periodic Table of Microbiome Friendly Foods), but they’re also packed with delicious flavors to keep you full and satisfied all morning long!

2) Gut Healthy Pumpkin Morning Glory Muffins

A wire cooling rack, topped with the gut healthy pumpkin morning glory muffins
If you've been looking for the perfect, healthy, pumpkin muffin recipe, then look no further because this is IT! My Gut Healthy Pumpkin Morning Glory Muffins are a delicious, flavorful, fluffy muffin that is loaded with ingredients that are good for your gut. Plus, they also happen to be gluten-free and vegan-friendly, so they are the perfect allergy-friendly muffin recipe as well!
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3. Gut-Healthy Trail Mix Breakfast Cookies

Cookies for breakfast? Sign me up! These cookies are not only gut healthy, but they are LOADED with tons of delicious ingredients to keep your tummies happy! If you wake up finding yourself craving a sweet treat, then these are the perfect breakfast for you. And the best part? You can easily prep these cookies at the beginning of the week, and have delicious breakfast cookies all week long! Oh, and they freeze well too.

3) Gut Healthy Trail Mix Breakfast Cookies

If there's one health "trend" that I'd like to see in 2022, it's the idea of cookies being a breakfast food. Especially when they're this delicious, vibrant, and healthy! My Gut Heathy Trail Mix Breakfast Cookies are the perfect cookie to help you start your day off on the right foot, while ensuring that you're supporting both your gut health and your overall health, in the process. They are loaded with healthy fats, fiber, and plant-based ingredients, but don't be hesitant – they still taste like delicious cookies!
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4. Gut-Healthy Armenian Yogurt Drink (Tahn)

Tahn is a salty, creamy drink that is a staple to Armenian culture. I grew up drinking it as a delicious and refreshing after school snack, not even realizing how healthy it was! This drink is loaded with greek yogurt, which is rich in probiotics – aka the good bacteria that your gut needs to stay healthy! Some people have said it reminds them of a liquid version of tzatziki, and they are not wrong! It is delicious and very thirst-quenching, too!

4) Gut Healthy Armenian Yogurt Drink (Tahn)

A tall glass of the Armenian yogurt drink (tahn), sitting on a countertop
When you're craving a creamy, delicious drink that's both filling and healthy, then let me introduce you to Tahn. Tahn is a traditional Armenian yogurt drink that consists of plain yogurt, cucumbers, and herbs. But my take on it also includes gut-healthy ingredients for a drink that will feel as good as it looks. As we move into 2023, this Gut Healthy Armenian Yogurt Drink is a new staple in my household, and I know will be a beloved staple in yours as well!
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5. Gut-Healthy Mixed Berry Mocktail

2023 is the year of the mocktail. As more and more people embrace being #sobercurious, having fun and delicious mocktail recipes on-hand is an absolute must. This Mixed Berry Mocktail is loaded with fresh berries and mint for a crisp, refreshing, and gut-healthy drink that anyone can enjoy. It’s so good, you won’t even miss the alcohol.

5) Gut Healthy Mixed Berry Mocktail

A tall glass of the gut healthy mixed berry mocktail, topped with fresh mint and sitting on a countertop
This summer, we are ditching the cocktails and opting for a mocktail that not only tastes delicious, but also supports our gut health. Sounds too good to be true? Well, then you'll have to make this recipe for yourself and see just how good a mocktail can truly be! My Gut Healthy Mixed Berry Mocktail is a fun and delicious alcohol-free drink that is perfect for the whole family! It's loaded with fresh fruits and gut healthy ingredients, so you can support your body for both a good time and a long time. 
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6. Gut-Healthy Mini Banana Chocolate Chip Buckwheat Muffins

There is nothing that kids love more than mini muffins, and these mini muffins are not only sweet and delicious, but they are also, you guessed it, gut healthy! If your kids are always wanting those little pre-packaged muffins that they find in the grocery stores, then this is a delicious, better-for-you alternative, with ingredients hand picked from the Periodic Table of Microbiome Friendly Foods.

6) Gut-Healthy Mini Banana Chocolate Chip Buckwheat Muffins

A stack of three gut-healthy mini banana chocolate chip buckwheat muffins
Is there anything that's cuter than mini muffins?! I can think of one thing… gut-healthy mini muffins. My Gut-Healthy Mini Banana Chocolate Chip Buckwheat Muffins are my newest (and cutest!) recipe that's made especially for kids, but with busy parents in-mind. As a busy parent, I understand how difficult it can be to make sure that our kids are eating healthy, which is why I made this quick and easy recipe with bushy parents in-mind. Plus, this recipe is not only loaded with gut-healthy ingredients, but also happens to be gluten-free and vegan-friendly as well!
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7. Gut-Healthy Quinoa Stuffed Acorn Squash

A hearty dinner that’s warm, cozy, and also good for your gut? Does it get any better than that?! This Quinoa Stuffed Acorn Squash is one of my favorite dinner recipes, and it also happens to be vegetarian-friendly as well! Research shows that a plant-forward diet can be beneficial to our gut health, and this recipe is the best way to start incorporating more plants! It’s warm and cozy and bursting with flavors!

7) Quinoa Stuffed Acorn Squash

A tray of the quinoa stuffed acorn squash, laid out on a parchment lined baking sheet
If you are looking for a hearty and delicious holiday recipe that also happens to be gut-healthy friendly, then look no further, because this is it! This Quinoa Stuffed Acorn Squash is perfectly festive, rich in flavor, and is a delicious vegetarian-friendly option to serve your friends and family, this holiday season. Plus, it's also gluten-free!
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8. Gut-Healthy Chocolate Dipped Strawberry Cubes

Chocolate covered strawberries are delicious anytime of year, but sometimes, you just don’t have the patience to make them. After all, hand dipping strawberries into chocolate can take hours to make, even though they take only seconds to eat. These Chocolate Dipped Strawberries are not only made with gut healthy ingredients, but they are also made in an ice cube tray, so they come together with minimal time, effort, or mess. What could be better than that?!

8) Gut-Friendly Chocolate Dipped Strawberry Cubes

Valentine's Day isn't complete without chocolate covered strawberries, and my Chocolate Dipped Strawberry Cubes are the perfect, simple, and easy Valentine's Day treat! Plus, this recipe is unexpectedly full of gut-friendly ingredients, and what's better than a recipe that is good for your gut AND delicious?! This recipe is gluten-free, dairy-free, refined sugar-free, and vegan, so it's sure to satisfy anyone that you love!
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9. Gut-Healthy Creamy Cauliflower Turmeric Soup

Soups are one of the simplest and easiest ways to get your veggies in. Whether you’re cooking for picky eaters, or tend to be a little more veggie-adverse yourself (we all have our preferences!) this soup is a delicious way to get in your veggies and gut healthy ingredients. It gets its beautiful golden color thanks to turmeric, which has been used for centuries to help lower inflammation in the body!

9) Creamy Cauliflower Turmeric Soup

Looking for a soup that's delicious, healthy, and gut-friendly? Well, look no further because this Creamy Cauliflower Turmeric Soup is IT! This soup is loaded with fresh veggies like butternut squash and cauliflower, creamy coconut milk, and turmeric and black pepper to help support your gut health while satisfying your soup cravings. If you only make one soup recipe this season, this should be it!
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10. Gut-Healthy Blueberry Cobbler Smoothie

Blueberry cobbler has always been one of my favorite desserts, and in smoothie form? Dare I say, it’s even BETTER. This gut healthy smoothie is loaded with gut-healthy ingredients hand picked from the Periodic Table of Microbiome Friendly Foods, and is a sweet and creamy way to kickstart your day!

10) Blueberry Cobbler Smoothie

Blueberry cobbler is one of my favorite desserts, and when it's in a smoothie form that I can make every day? It's even better. This Blueberry Cobbler Smoothie not only tastes just like your favorite dessert in a glass, but is full of gut-healthy ingredients to set your digestion system up for success. It's the perfect all-in-one smoothie, and makes for a delicious breakfast, lunch, or post-workout snack!
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Remember, eating foods that support your gut are extremely helpful, but I am a firm believer that you also need a quality probiotic. I have been taking the Seed DS-01 Daily Synbiotic for YEARS now, and it is the best probiotic on the market (IMO!). If you want to try it, use code KALEJUNKIE15 to save 15% off your order!

Need a quality probiotic for your kids? Well you are in luck because Seed actually makes a kid probiotic and it is fantastic. It comes in a powdered form that we mix into their morning juice and oatmeal. My discount code KALEJUNKIE15 also applies to the Seed PDS-08 Pediatric Daily Synbiotic, which is for kids and teens ages 3-17!

If you decide to make any of these gut-healthy recipes, please be sure to leave a comment and rating below! And since I practically live on Instagram, be sure to tag me in your creations so I can see them and repost on my IG stories! Enjoy! xx

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