Gut health has become an increasingly fashionable topic in the health and wellness world, and for good reason. The gut, or gastrointestinal system, is responsible for breaking down food and absorbing nutrients, as well as playing a crucial role in immune function and overall health. In recent years, research has also shown that the gut is closely connected to the brain through what is known as the gut-brain axis. This connection allows the gut to influence many aspects of brain function, including mood, behaviour, and cognition.
A healthy gut is essential for proper digestion, nutrient absorption, and overall well-being, but it also plays a crucial role in mental health and emotional well-being. On the other hand, an unhealthy gut can lead to a variety of health issues, including digestive problems, inflammation, and even mental health disorders.
Fortunately, there are many ways to support a healthy gut and promote optimal health and wellness, including diet and lifestyle changes, as well as incorporating gut-boosting foods and recipes into your daily routine. In this post, we will explore some gut-boosting recipes that can help promote a healthy gut and support the gut-brain axis for optimal mental and physical health.
1.Wheatgrass chickpeas and avocado on toast
Rich in enzymes, wheatgrass juice supports the breakdown of food. Crucially, it also helps us absorb the nutrients we’re consuming.
Chickpeas contain high amounts of dietary fibre, particularly a type of soluble fibre called raffinose, which is fermented by beneficial gut bacteria to help promote regular bowel movements and support digestive health. In addition, avocados are rich in essential nutrients like magnesium, zinc, and potassium, which are important for optimal digestion and overall well-being.
You will need:
- 1 sachet Britt’s Superfoods wheatgrass juice
- 1 tin of chickpeas
- 1 tsp sesame oil
- 1/2 lemon juiced
- 2 slices of seeded wholemeal bread
- 2 spring onions diced
- Handful of toasted sesame seeds
- 1 tsp miso paste
- 2 large avocado
Start by mashing chickpeas, oil, lemon juice, seasoning and miso into a rough paste. Then add the avocado and wheatgrass juice. Spread onto toasted bread and scatter chopped spring onion and sesame and a little extra miso paste.
2. Apricot, Ginger & Seed Protein Bar
Our freshly squeezed apple, ginger and turmeric makes for a refreshing and cleansing drink. Known to ease digestive issues and nausea and when added with these other ingredients can be a good help to your gut.
Apricots are a great source of dietary fibre that can help support your digestive health. They contain both soluble and insoluble fibre, with roughly equal amounts of each. Soluble fibre can aid digestion by retaining water in the digestive tract and promoting the growth of beneficial gut bacteria. Meanwhile, insoluble fibre can also help support healthy gut bacteria levels.
Oatmeal is a highly nutritious food that provides a wide range of essential vitamins and minerals. In fact, it contains more protein than most other grains, making it an excellent source of plant-based protein. Oatmeal is also rich in antioxidants and a type of soluble fibre called beta-glucan, which has been shown to support several systems of the body. One of the benefits of beta-glucan is its ability to promote regular bowel movements and prevent constipation.
You will need:
- 1 sachet Britt’s Superfoods apple, ginger and turmeric juice
- 140g dried apricot
- 40g oats
- 1 tsp crushed ginger
- 40g desiccated coconut
- 50g sunflower seeds
- 50g crushed almonds
- 50g crushed pistachio
- 2 tbsp sesame seeds
- 15g dried cranberries
- 2 tbsp chia seeds
Puree the apricots in a blender with a little boiling water. Toast nuts and seeds and mix with Britt’s Juice, apricot puree, cranberries, ginger, coconut and chia seeds. Roll into a sausage shape and wrap tightly with cling film. Chill in the fridge and the cut into wedges. This will keep for up to two weeks in the fridge.
3. Green Gut Healthy Breakfast Smoothie
Leafy greens such as spinach are a nutritional powerhouse that offer many benefits for digestive health. They contain high amounts of prebiotic fibre that support the growth of beneficial gut bacteria, which can help maintain a healthy gut microbiome. Additionally, leafy greens are a rich source of vitamins and minerals, including vitamins C, K, and B complex, folic acid, beta-carotene, iron, iodine, calcium, potassium, magnesium, sulphur, and chlorophyll.
Our outdoor grown organic wheatgrass juice contains high levels of chlorophyll which help cleanse toxins from our gut, helping maintain optimum digestive health. Coconut water soothes the stomach, is easy to digest and prevents constipation
You will need:
- 1 handful of spinach roughly chopped
- 2 sachets Britt’s Superfoods organic wheatgrass juice
- 2 celery sticks
- ½ banana
- 1 cup coconut water
Simply blend all ingredients together and enjoy.
4. Banana and Oatmeal Cups
Due to their rich pectin content, bananas can have a calming impact on the digestive system by aiding in bowel regulation and reducing cholesterol levels. Additionally, bananas' abundant fibre content can create a sense of satiety and decrease bloating.
Bananas' resistant starch has a prebiotic impact, which promotes the growth of beneficial bacteria in the gut. This results in an increase in the number of bacteria and the production of short-chain fatty acids, which are advantageous compounds.
The natural compound found in ginger root known as gingerol can aid in the movement of the gastrointestinal tract, allowing food to move along the digestive process at a steady pace. Ginger consumption promotes effective digestion, preventing food from lingering in the gut for prolonged periods.
Pecan nuts are abundant in fibre, with one ounce containing 11% of the recommended daily value. As a result, they encourage a healthy colon and facilitate regular bowel movements. Pecan nuts can prevent constipation and minimize the likelihood of haemorrhoids and colitis by purging the gastrointestinal system.
You will need:
- 1 sachet Britt’s Superfoods apple, ginger and turmeric juice
- 3 cups oats
- 240g low-fat milk
- 2 ripe bananas, mashed
- 35g cup packed brown sugar
- 2 large eggs, lightly beaten
- 1 tsp baking powder
- 1 tsp ground cinnamon
- 1 tsp vanilla extract
- ½ tsp salt
- 65g toasted chopped pecans
Preheat your oven to 375°F and grease a muffin tin with cooking spray.
Mix together oats, milk, mashed bananas, brown sugar, eggs, baking powder, cinnamon, vanilla extract, and salt in a big bowl. Add pecans to the mixture and gently mix them in.
Bake for about 25 minutes, or until a toothpick inserted in the centre comes out clean.
Serve with a glass of Britt’s Superfoods apple, ginger and turmeric juice for optimal nutrition.
We hope that you enjoy these gut healthy, tasty recipes. To order your gut supporting superfood juices visit our shop here today.
