Prebiotics. probiotics and antioxidants make this a potent meal.
When we use the phrase "gut health," we primarily refer to the health and diversity of the gut microbiome—all of the microorganisms that live in your gastrointestinal tract. This colony of gut bugs has a significant impact on your general wellness.
"Recent scientific research supports the idea that a balanced, healthy microbiome plays a role in nutrient digestion and absorption, hormone generation, neurotransmitter production, your metabolism and immune system, and more," says Tami Best, M.S., a registered dietitian nutritionist with Top Nutrition Coaching who specializes in gut health.
Nutrition, particularly a plant-based diet high in probiotics, can help sustain a healthy gut. But what exactly does this look like? To give you an idea, we'll start with dinner. We spoke with gut-health specialists about how to prepare a gut-healthy dinner, what foods they recommend, and how to eat them to maintain your microbiota. Continue reading.
What to Look For in a Gut-Healthy Dinner
Probiotics are beneficial living microorganisms that help populate your gut and promote a healthy microbiome. The National Center for Complementary and Integrative Health states that more research is needed to determine whether or not probiotic pills are effective, therefore receiving probiotics from food sources is very crucial.
Foods containing probiotics include kimchi, sauerkraut, tempeh, miso, kefir, and some kinds of cottage cheese. Yogurt is another fantastic probiotic-rich item that can be included into supper. It may be used as a foundation for a sauce or marinade, or dolloped atop a bowl of soup, according to Diana Mesa, RD, CDCES, creator and owner of En La Mesa Nutrition.
Prebiotic Fiber
Fiber is beneficial to gut health—especially prebiotic fiber, which serves as food for the healthy bacteria in your gut, allowing them to thrive.
"The bacteria in your gut ferment prebiotic fiber, releasing byproducts such as gases and short-chain fatty acids," Mesa said. "Short-chain fatty acids have anti-inflammatory properties, which are not only beneficial to gut health but to overall health, too," she said.
Prebiotic foods recommended by Best include whole grains, peas, legumes, artichokes, garlic, honey, asparagus, banana, dandelion greens, and onions. Mesa says she enjoys including potatoes, beans, and plantains into her meals for prebiotic fiber.
Plant Foods
For a gut-friendly dinner, make sure to include plenty of plants. A 2020 Nutrients study discovered that persons who followed a Mediterranean diet high in plant foods had considerably more diversified gut microbiomes than those who ate a conventional Western diet low in fiber and high in added sweets and animal items. Researchers believe that antioxidants, which are abundant in plant diets, may play a role in this.
A low-stress environment
Gut health involves more than just the nutrition you consume. It also matters how you eat. According to a 2019 study published in Integrative Medicine, mindful eating can improve nervous system balance and assist your body enter "rest and digest" mode for healthy digestion.
Try having dinner in a low-stress setting. That means allowing enough time for the meal so you don't have to rush, and eating regularly throughout the day so you don't arrive at supper starving. This will allow you to chew your food thoroughly. "Digestion begins in the mouth, and in the hustle and bustle of the day-to-day, you might find yourself eating pretty quickly," Mesa said. Slowing down entails digesting food completely, which can aid digestion and make eating more enjoyable, she explains.
The Best Dinner to Promote Gut Health
For a healthy gut microbiome, try our Roasted Salmon with Smoky Chickpeas and Greens. Each serving contains nearly one-quarter of the Daily Value for fiber (6 grams), as well as plant foods rich in prebiotics and antioxidants. Salmon is also a high-quality protein source that contains omega-3 fatty acids, which help to prevent inflammation.
If you want to add a grain, we recommend whole grains such as quinoa, wild rice, or barley for extra prebiotics. If you're just starting to boost your fiber consumption, you might want to start with a grain that has less fiber, such as white rice. This recipe is already high in fiber, and adding too much fiber too quickly might create GI issues such as bloating.
Here are three reasons why we enjoy this dinner for intestinal health:
High in prebiotic fiber.
This meal has one of Mesa's favorite prebiotic sources: beans! The chickpeas are coated with oil, paprika, and salt before roasting for a crunchy addition to the salmon and kale. If you have leftover chickpeas from this dish, you're in luck. They are fantastic as a snack on their own or as a salad topping for lunch the following day.
Aside from chickpeas, this meal includes kale, which is a fantastic source of prebiotic fiber. The recipe suggests cooking the kale on the stovetop for a warm meal, but you could instead serve it cold if you prefer something more refreshing.
Contains probiotics.
This dish includes a creamy green dressing to drizzle over the salmon and greens. Buttermilk, an ingredient that may or may not include probiotics, contributes to the dressing's creaminess. (See the label for living and active cultures.)
If you are unsure whether your buttermilk contains probiotics, you can easily add probiotics to the recipe by substituting plain yogurt for buttermilk or mayonnaise. Alternatively, you can replace the dressing with this Creamy Yogurt-Dill Sauce.
Anti-inflammatory Ingredients
This meal includes several of Best's recommended anti-inflammatory components, such as green leafy vegetables, fatty salmon, and extra-virgin olive oil. "Anti-inflammatory foods help keep intestinal cells healthy," according to Best.
Furthermore, the chickpeas are seasoned with paprika, which may have anti-inflammatory properties due to its capsaicin level. Capsaicin is responsible for the fiery flavor of foods such as paprika and chili peppers. A 2022 study in Biomolecules discovered that capsaicin may help reduce inflammation and boost mucin formation in the colon, promoting the growth of beneficial gut flora.
The Bottom Line
Prebiotics, probiotics, and anti-inflammatory diets, such as fatty fish and leafy greens, are essential for gut health. Our Roasted Salmon with Smoky Chickpeas and Greens is the ideal dinner option. Experts also advocate eating slowly and stress-free to promote healthy digestion. Besides, with a dinner this delicious, you'll want to appreciate and enjoy it.
