How To Make 5 Easy And Delicious Gut-Healthy Dinners

Time is so precious! Especially during the busy weeknights. What makes it worse is when you are managing embarrassing gut health issues, such as constipation, diarrhea, bloating, excess gas and abdominal pain. The reason managing gut health makes it harder during busy weeknights to get a healthy dinner on the table is we mostly want to default to fast food solutions. This may mean the meal is full of gluten, fried foods, dairy, processed foods and caffeinated drinks, all of which may trigger unwanted symptoms.

5 easy and delicious gut-healthy dinners

But there is an easy way to make sure you have the foods you need on-hand. Plus, there are meals you can cook ahead of time to make it easy to heat and eat. Before we get to the recipes, let's look at the key ingredients to have in the pantry and the freezer to make healthy gut weeknight meals fast and easy.


Fresh, frozen and canned vegetables are a key ingredient for a healthy gut. Fiber helps keep the digestive tract healthy and feeds good bacteria. There are vegetables that are easy to digest and anti-inflammatory. Why I love buying frozen or canned vegetables is they are already chopped reducing preparation time, they take on flavorful spices and sauces quickly and they can be more economical when it is the off-season.

Easy to digest vegetables are mushrooms, spinach, kale, watercress, broccoli, cauliflower, artichokes, cabbage, Brussels sprouts and zucchini. Keep these on your weekly shopping list as either fresh, frozen or canned to maximize gut health while getting healthy nutrients.

Vegetables that are not as easy to digest but can help remove toxins in the gut are sweet potatoes, yams, beets, carrots, squash, parsnips, tomatoes, eggplant, potatoes and pumpkin. Since these vegetables are helpful to remove toxins use them occasionally, about 2-4 times a month.


Spices can help heal the digestive tract as well as reduce inflammation. Garlic, ginger, cilantro, turmeric, cinnamon, cumin, coriander, cardamom and fennel seeds are the key spices to keep in the pantry. If you can buy some of them fresh, such as the garlic, ginger and cilantro, feel free to use fresh as well. There are some great spice blends that you can buy with combinations of the above. Those are also great to use. I like to use McCormick Organic Garlic Powder, Frontier Organic Cilantro, and NatureVibe Organic Ginger Powder. All are available on amazon and since the amounts called for in recipes are not that big, the herbs will last for quite some time.


Fruit is an important part of a healthy gut eating plan. Often, we don't think of incorporating fruit into dinners. Instead, we think of fruit as a snack or part of lunch. Blueberries, raspberries, pineapple, kiwi, papaya, grapes, oranges and strawberries are healthy choices that can fit into dinner meals. Plus, they can be frozen (either when they are in season or purchased frozen) making them easy to eat year round.