A balanced digestive system is the key to maintaining good health. It helps break down food, absorb nutrients, and eliminate waste from the body.

However, many factors such as unhealthy eating habits, stress and medications can negatively affect your gut health, leading to digestive conditions like bloating, constipation, and diarrhea.

The good news is that you can improve your digestive health by eating foods that promote gut balance. Here are some delicious and nutritious recipes that can help you achieve and maintain digestive balance.

1. Gut-Healing Chicken Soup

This gut-healing soup is packed with nutrients and is great for soothing an upset stomach. The chicken broth in this soup contains collagen, which is beneficial for gut health.

The garlic and ginger in this recipe help to reduce inflammation, while the carrots are a good source of fiber. This recipe makes four servings.

: Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 tablespoons grated ginger
• 4 carrots, sliced
• 4 cups chicken broth
• 1 lb chicken breasts
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• 2 cups baby spinach

: Instructions

1. Heat the oil in a large pot over medium heat.
2. Add the onion, garlic, ginger, and carrots. Cook for 5 minutes, stirring occasionally.
3. Add the chicken broth, chicken breasts, salt, and pepper to the pot.
4. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the chicken is fully cooked.
5. Remove the chicken breasts from the pot and shred with two forks.
6. Add the shredded chicken and spinach to the soup and cook for 2-3 more minutes until the spinach is wilted.
7. Serve hot and enjoy!

2. Papaya Smoothie Bowl

This delicious smoothie bowl is perfect for breakfast or as a snack. Papaya contains an enzyme called papain, which helps to break down proteins in the digestive system. The high fiber content in this recipe will also help to promote regularity.

Related Article The Healthy and Nourishing Food for Your Digestive System

This recipe serves one.

: Ingredients

• ½ ripe papaya
• 1 frozen banana
• 1½ cups unsweetened almond milk
• 1 tablespoon chia seeds
• ¼ cup granola

: Instructions

1. In a blender, blend the papaya, frozen banana, unsweetened almond milk, and chia seeds until smooth.
2. Pour the smoothie into a bowl and top with granola.
3. Enjoy!

3. Salmon and Quinoa Bowl

This delicious bowl is high in omega-3 fatty acids, which can help to reduce inflammation in the digestive system. Quinoa is also a great source of protein and fiber, which can help to promote a healthy gut. This recipe makes two servings.

: Ingredients

• 2 salmon fillets
• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1 avocado, sliced
• 1 lemon, cut into wedges

: Instructions

1. Preheat the oven to 375°F.
2. Rinse the quinoa under cold running water and add it to a pot with the water. Bring to a boil, reduce heat, cover, and simmer for 15-20 minutes until the quinoa is tender and the water is absorbed.
3. Place the salmon fillets in a baking dish and season with salt and pepper. Bake for 15-20 minutes until the salmon is cooked through.
4. While the salmon is baking, heat the oil in a pan over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
5. Add the cherry tomatoes to the pan and sauté for 3-5 minutes until the tomatoes are softened.
6. Divide the quinoa between two bowls. Top with the salmon, sautéed tomatoes, and avocado slices.
7. Squeeze a lemon wedge over each bowl before serving.
8. Enjoy!

4. Greek Yogurt Parfait

This delicious parfait is a great breakfast option that’s high in protein and fiber. Greek yogurt is a great source of probiotics, which can help to promote a healthy gut. The berries in this recipe are also a good source of fiber. This recipe serves one.

: Ingredients

• 1 cup plain Greek yogurt
• ½ cup mixed berries
• ¼ cup granola

: Instructions

1. In a jar or bowl, layer the Greek yogurt, mixed berries, and granola.
2. Repeat the layers until you reach the top of the jar or bowl.
3. Enjoy immediately or store in the refrigerator for up to 1 day.

5. Grilled Asparagus and Lemon Salad

This delicious salad is a great source of prebiotics, which can help to feed the good bacteria in your gut. Asparagus is also a good source of fiber, which can help to promote regularity. This recipe makes four servings.

: Ingredients

• 1 lb asparagus, trimmed
• 1 tablespoon olive oil
• 1 lemon, zested and juiced
• 2 tablespoons Dijon mustard
• 1 garlic clove, minced
• Sea salt and black pepper, to taste
• 4 cups mixed greens

: Instructions

1. Preheat a grill or grill pan to medium-high.
2. Toss the asparagus in olive oil and season with salt and pepper.
3. Grill the asparagus for 5-7 minutes until charred and tender.
4. In a small bowl, whisk together the lemon zest, lemon juice, Dijon mustard, garlic, and salt and pepper to make the dressing.
5. Divide the mixed greens between four plates.
6. Top the greens with the grilled asparagus and drizzle with the dressing.
7. Enjoy!

Incorporating these delicious and nutritious recipes into your diet can help to promote digestive balance and keep your gut healthy. Try incorporating a few of these recipes into your weekly meal plan to see how they can benefit your gut health.