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3 Recipes to Help Nourish Your Gut


Taking care of your gut and colon health are essential for maintaining a healthy lifestyle and preventing serious conditions like colorectal cancer. Eating a balanced diet with foods that are rich in fiber can help promote colon health, support digestion and help support regular bowel movements. Sometimes coming up with recipes that are high in fiber can be a little challenging, but incorporating more fiber into your diet doesn’t have to be hard. Below are some recipes that you can use everyday to increase your colon health!


Overnight Oats


Oats and chia seeds are an excellent source of fiber and can help you maintain healthy bowel movements. Oats can help stabilize blood sugar levels and even reduce inflammation, which are both important in maintaining a healthy colon. This recipe is easy to make and can be prepped ahead of time for an on-the-go breakfast!


Ingredients:

  • 2 cups old-fashioned rolled oats

  • 2 cups dairy milk or unsweetened non-dairy milk

  • 1 cup plain Greek or non-dairy yogurt

  • 3 tablespoons maple syrup or honey

  • 1 tablespoon chia seeds (optional)

  • 1/4 teaspoon ground cinnamon

  • 1/4 teaspoon kosher salt

  • Optional toppings: fruits, nuts, seeds, nut butter



Sheet Pan Chicken Fajitas


Bell peppers and onions are rich in fiber, which supports digestion, while garlic, a powerful prebiotic, helps boost the immune system and has anti-inflammatory properties. Additionally, choosing chicken over processed or red meats can make these fajitas easier to digest. This recipe is perfect for an easy lunch or dinner that keeps your gut feeling great!


Ingredients:

  • 1 1/2 pounds boneless skinless chicken breasts 

  • 3 bell peppers 

  • 1 yellow onion 

  • 2 cloves garlic

  • 3 tablespoons oil (vegetable or canola oil)

  • 1 lime

  • 1/4 cup fresh cilantro

  • 8-10 small tortillas

  • Desired fajita toppings: Sour cream, sliced avocado or guacamole, pico de gallo, shredded cheese



Zucchini Chocolate Chip Muffins


Zucchini is a great source of dietary fiber and can help maintain hydration and balance in your colon. Walnuts are also a great source of fatty acids and have been known to help reduce inflammation in the gut. Additionally, the use of cinnamon in this recipe adds more antioxidants and anti-inflammatories, while also bringing a warm and comforting flavor. Use this recipe for an easy snack or breakfast!


Ingredients:

  • 1 ½ cups all-purpose flour

  • ¾ cup white sugar

  • 1 teaspoon baking soda

  • 1 teaspoon ground cinnamon

  • ½ teaspoon salt

  • ½ cup vegetable oil

  • ¼ cup milk

  • 1 egg, lightly beaten

  • 1 tablespoon lemon juice

  • 1 teaspoon vanilla extract

  • 1 cup shredded zucchini

  • ½ cup miniature semisweet chocolate chips

  • ½ cup chopped walnuts



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