recipes for gut health

Boosting Gut Health: The Power of a Balanced Diet

Posted by Sarah Bacon on

Gut health plays a crucial role in overall well-being, impacting everything from digestion to immunity and even mental health. An imbalanced gut can lead to issues like bloating, constipation, and a weakened immune system. Fortunately, you can significantly improve your gut health by incorporating the right foods into your diet. Here’s how you can optimise your gut health through mindful eating, plus a delicious recipe to get you started.

The Importance of Gut Health

The gut, often referred to as the “second brain,” hosts trillions of bacteria that aid in digestion, nutrient absorption, and immune function. A healthy gut microbiome is diverse, meaning it contains a wide range of beneficial bacteria. This diversity can be maintained and improved through diet, primarily by consuming foods rich in fibre, probiotics, and prebiotics.

Foods to Improve Gut Health

1. Fibre-Rich Foods: Fibre is essential for gut health as it promotes regular bowel movements and feeds beneficial bacteria. Excellent sources include fruits, vegetables, whole grains, legumes, nuts, and seeds.

2. Probiotics:These are live bacteria that provide health benefits when consumed in adequate amounts. Yogurt, kefir, sauerkraut, kimchi, and other fermented foods are rich in probiotics.

3. Prebiotics: Prebiotics are types of fibre that feed the good bacteria in your gut. Foods high in prebiotics include garlic, onions, leeks, asparagus, bananas, and oats.

4. Polyphenol-Rich Foods: Polyphenols are plant compounds with antioxidant properties that promote the growth of beneficial gut bacteria. Sources include dark chocolate, green tea, red wine, berries, and olive oil.

5. Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines, omega-3s help reduce inflammation and support a healthy gut lining.

A Gut-Friendly Recipe: Mediterranean Quinoa Salad

This Mediterranean Quinoa Salad is packed with fibre, probiotics, and polyphenols, making it an excellent choice for improving gut health.


- 1 cup quinoa
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup kalamata olives, pitted and sliced
- 1/4 cup crumbled feta cheese (for probiotics)
- 2 tbsp extra virgin olive oil (for polyphenols)
- Juice of 1 lemon
- 2 cloves garlic, minced (for prebiotics)
- Salt and pepper to taste
- Fresh parsley, chopped (optional)


1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, bring the water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed. Fluff with a fork and let it cool.

2. Prepare the Vegetables: While the quinoa is cooling, prepare the cherry tomatoes, cucumber, red onion, and olives.

3. Combine Ingredients: In a large bowl, combine the cooked quinoa, tomatoes, cucumber, red onion, olives, and crumbled feta cheese.

4. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.

5. Mix and Serve: Pour the dressing over the quinoa mixture and toss to combine. Garnish with fresh parsley if desired. Serve chilled or at room temperature.


Improving gut health is as simple as incorporating the right foods into your diet. By eating a variety of fibre-rich foods, probiotics, prebiotics, and polyphenol-rich foods, you can support a diverse and healthy gut microbiome. The Mediterranean Quinoa Salad is a delicious and easy way to start your journey towards better gut health. Enjoy this nutritious recipe as part of a balanced diet to reap the benefits of a healthy gut.

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