The Original Health Coaching Program
Learn more about IIN’s rigorous curriculum that integrates 90+ of the world’s leading experts in health and wellness, blending the scientific and the spiritual to create an immersive, holistic health education.
A healthy gut can make a tremendous difference when it comes to overall well-being. When the bacteria in our gut is not balanced, we tend to feel bloated and sluggish, our digestion is typically abnormal, and our immune system is often suppressed.
We know that our gut is connected to nearly every system and organ in the body, so everything we eat directly impacts how we feel. At Integrative Nutrition, we don’t believe there is one diet that works best for optimal gut health – what works best for you may not work best for someone else. But there are certain foods that can help provide good bacteria for your gut, reverse inflammation, and ease digestion.
We’ve rounded up ten recipes from IIN students and graduates that include some of the best foods for gut health to help you kick-start the year (and decade) with a healthy gut.
Sweet Potato Almond Butter Smoothie
Jennifer Rossano, HCTP March 2014
Making this smoothie is a great way to ensure your body is receiving the best nutrients, including fiber, which is essential for having a well-functioning digestive tract. Additionally, along with other root vegetables, sweet potatoes are considered warming and can help with digestion. This smoothie will help fuel your body without leaving you feeling heavy throughout the day!
INGREDIENTS
INSTRUCTIONS
Good Gut Gummies
Robyn Youkilis, HCTP 2008
Have you ever looked at the ingredients on the back of a box of fruit snacks or gummies? They usually have ingredients that are not great for digestion. These “good gut” gummies are made with gelatin, which is great for healing your gut as it helps restore a healthy mucosal lining in the stomach and reduce the amount of inflammation in the body. It’s also a pure source of protein and boosts metabolism and reduces heartburn and acid reflux.
INGREDIENTS
INSTRUCTIONS
Homemade Clif Bars
Kiran Dodeja Smith, HCTP March 2016
There are plenty of health bars on the market, but many are filled with processed ingredients that don’t support good digestive health, especially sugar or artificial sweeteners. Processed foods and added sugar can decrease the amount of good bacteria in your gut. These homemade energy bars provide ample nutrition, some filling fiber, a pop of protein, and lots of taste – but not too much sugar!
INGREDIENTS
INSTRUCTIONS
Pomegranate Avocado Dip
Drew Martino, HCTP March 2015
Who doesn’t love a good dip? And I mean a really good, can’t-stop-eating dip. But when you find one that’s healthy and good for your gut? It’s a win-win. Avocados are a nutrient-dense food packed with fiber, helping to provide a healthy digestive tract and reducing inflammation. This dip is amazing, and it’s great to bring to parties.
INGREDIENTS
INSTRUCTIONS
Gluten-Free Veggie Greek Lentil Salad
Carly Ferguson, HCTP November 2015
Ditch the sad desk salad and opt for this one filled with ingredients that will provide you with good gut health. Black lentils steal the show and are full of satisfying nutrients, like plant-based protein and dietary fiber, which helps promote healthy digestion and satiety. With just a few simple ingredients, this delicious and healthy Greek-inspired lentil salad can be made ahead of time for a quick lunch or impressive party dish!
INGREDIENTS
For the dressing:
INSTRUCTIONS
Pear and Fennel Salad
Sílvia Taveira de Almeida, HCTP August 2019
This salad’s main ingredients have amazing nutritional benefits. Fennel eases digestion, and its aniseed flavor is so comforting when you want to add something a bit sweet to your salad. Pears are low in calories and high in nutritional value, both on the digestive and respiratory front.
INGREDIENTS
For the dressing:
INSTRUCTIONS
Sun-Dried Tomato Pasta with Broccolini
Jamie Klausner, HCTP March 2016
INGREDIENTS
INSTRUCTIONS
Pan-Seared Black Grouper and Bok Choy with Coconut Chili Turmeric Broth
Keith and Diane Hughes, HCTP January 2017
This light and fresh fish dish makes for the perfect lunch or dinner. Grouper is a great source of vitamins B6 and B12 and potassium. Potassium helps send signals from the brain to muscles in the gut, helping digest the food you eat. Grouper has a naturally mild taste, but with the simple addition of homemade coconut broth, it packs rich flavors from a variety of spices and seasonings.
INGREDIENTS
For the coconut broth:
For the black grouper:
INSTRUCTIONS
For the coconut broth:
For the black grouper:
Cozy Eggplant Curry and Cardamom Spiced Quinoa
Lauren Chambers, HCTP March 2015
INGREDIENTS
For the quinoa:
For the curry:
INSTRUCTIONS
Reishi Blood Orange Chia Pudding
Kerri Axelrod, HCTP September 2012
This chia pudding makes for the perfect gut-friendly breakfast, dessert, or snack! As a delightful citrus treat, it combines a blend of hormone-balancing mushroom powder, vitamin-packed blood oranges, and a natural prebiotic fiber-filled sweetener.
INGREDIENTS
INSTRUCTIONS
Learn more about IIN’s rigorous curriculum that integrates 90+ of the world’s leading experts in health and wellness, blending the scientific and the spiritual to create an immersive, holistic health education.