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Heather's Health Habits, LLC

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  • Heather L. Donahue, CHN

How To Make The Best Gut Healthy Dinners


When you have gut health concerns, it can be difficult to figure out what to eat. Not knowing if a food is going to cause bloating, gas, diarrhea, constipation or abdominal pain can make it feel like food is the enemy! Plus, it can feel like food that your family can eat is off-limits to you. But it doesn't have to be this way.


Figuring out what foods can trigger your gut to go haywire can be discovered two ways. One way is by eliminating foods that typically cause digestive disruption. Eggs, anything containing gluten (such as bread and pasta), dairy, beans, foods with sugar, processed foods, fried foods, vegetables such as cabbage, white potatoes, tomatoes, eggplant and bell peppers. While this is not a complete list, you can see how difficult it would be to cut out all of these foods to try to figure out if you are allergic.



Another way is to take a food allergy test. The at-home food allergy test sold by Everly Well can identify 96 foods that can be an allergy or sensitivity. This test identifies the foods you need to avoid in your daily routine. It is much easier than trying to figure out what to eliminate on your own. Why guess when you can know?


Below are dinner recipes that help promote a healthy gut. I am a big fan of meal planning so that during the busy work week my family has healthy foods ready to heat and eat. It makes my life so much easier and I feel really good that I can give them a great meal without a lot of hassle. There are so many good gut healthy comfort foods that need time to cook and taste DELICIOUS after they have been sitting for a day or two in the fridge.


The key to identifying recipes that are gut healthy is to first know any food allergies or sensitivities in the family. Avoid those foods and find healthy alternatives. If the recipe calls for pasta, use a gluten-free pasta. If the recipe calls for vegetables that are problematic for someone, substitute another vegetable. If the recipe calls for cheese, look for non-dairy cheese or skip it! Also, if vegetables are used that are not in season, I love using frozen or canned vegetables. Frozen and canned vegetables really make recipes affordable.


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Below are 5 gut healthy dinners. If you try any of them, let me know what you think by leaving me a comment. Want to get healthy living advice and recipes for free? Join our email list by clicking here. When you join out email list your'll receive healthy living guide as our thank you gift.


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Easy Vegetable Lasagna from Inspired Taste. You don't have to give up pasta when you are gluten-free. Gluten-free lasagna noodles make a great substitute. One key to keeping your gut healthy is to eat plenty of vegetables so that you can get a lot of fiber in your day. Strive to get 8 to 12 grams of fiber in a meal. One word of caution when increasing fiber intake, make sure to drink plenty of water to avoid constipation. Click here for the recipe.


The Best Crockpot Beef Stew from Family Fresh Meals. You can limit the amount of meat in this stew by substituting portobella mushrooms. Portobella mushrooms give a rich texture to stews which will mean no one will notice there is less meat. This recipe calls for 2 pounds of meat. I would cut it down to 1 pound and add in 1 pound of portobella mushrooms. Since white potatoes can cause digestive issues, substitute cauliflower. Cauliflower helps add bulk to the stew. Click here for the recipe.

Healthy Chicken and Rice Casserole form iFoodReal. Usually, this recipe contains a canned soup of some kind and lots of cheese. I found a healthier version of this classic and easy casserole. Instead of using canned soup, it uses milk and cornstarch. If you cannot digest milk, like myself, substitute an unsweetened nut milk. Rice is a great carbohydrate for anyone with a gluten-allergy. Rice is gluten-free. Use brown rice in this recipe to increase the amount of fiber and antioxidants from this healthy casserole. Click here for the recipe.


Stuffed Zucchini Boats with Quinoa from Taste Love and Nourish. I love zucchini boats because they can be vegetarian, like this recipe, or you can add meat, such as ground turkey or chicken. Plus, it is so easy to prep on the weekend and then put in the oven later in the week. Serve with a salad to increase the amount of vegetables and fiber. Click here for the recipe.

Half-roasted chicken from Low Carb Maven. What I love about a half roasted chicken is one half can feed two people! I prefer wings & legs while my significant other prefers breasts & thighs. Pair this with two veggies like broccoli and green beans to keep the meal low in carbohydrates and high in fiber and protein. Click here for the recipe.


I hope this blog post inspires you to cook gut healthy dinners that the whole family will love. to recap, identifying food allergies and sensitivities will make it easier to avoid foods that will make you or your family feel awful after eating. Taking a food allergy test is the easiest and fastest way to find out what foods need to be cut out of your routine. Strive to make dinners with 8 to 12 grams of fiber in order to help the gut remain healthy. Don't forget to drink plenty of water when increasing fiber! It is the only way to avoid constipation. Enjoy!

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