5 Easy Recipes For Gut Health

With a few smart choices in the kitchen, you can support your gut microbiome, boost energy, and improve overall well-being. In this blog, we’re sharing 5 easy recipes for gut health that are simple to prepare, full of flavour, and packed with natural fibre to keep things moving smoothly. Whether you’re looking to reset your system or just add more nutritious meals to your day, these high fibre recipes will do the trick.

Golden Turmeric Soup 

Loaded with antioxidants and anti-inflammatory properties, this warming soup is the perfect easy recipe for gut health in the winter. Cauliflower and sweet potato bring plenty of fibre, while spices like turmeric and ginger help soothe the digestive system.

Ingredients:

• 1 large cauliflower, broken into florets

• 3 garlic cloves

• 3 Tbsp Extra Virgin Olive Oil

• 1 large onion, diced

• 1 inch piece of ginger, grated

• 1 large sweet potato, cut into small chunks

• 1 large carrot, diced

• 2 litres of veg stock

• 1 tin coconut milk

• 1 ½ tsp ground cumin

• 1 ½ tsp ground coriander

• 1 tsp ground turmeric

• 1 tsp ground cinnamon

• Salt & pepper to taste 

Method:

1. Preheat the oven to 180°C.

2. Place cauliflower, sweet potato, carrot, and garlic on a baking tray, drizzle with olive oil, and roast until tender.

3. In a large pot, sauté onion and ginger until soft.

4. Add roasted vegetables, spices, stock, and coconut milk. Simmer for 10–15 minutes.

5. Blend until smooth and season to taste.

Chia & Berry Overnight Oats

This no-cook breakfast is perfect for busy mornings and bursting with fibre, antioxidants, and gut-friendly goodness. This is one of those easy recipes for gut health that also satisfies your sweet tooth naturally.

Ingredients:

• ½ cup rolled oats

• 1 tbsp chia seeds

• ½ cup almond milk (or any plant milk)

• ½ cup mixed berries

• 1 tbsp honey or maple syrup (optional)

Method:

1. Combine all ingredients in a jar.

2. Mix well, cover, and refrigerate overnight.

3. In the morning, give it a stir and enjoy!

This is also the perfect recipe to add 2 tablespoons of CoolStool® for additional fibre and gut support. 

Roasted Chickpea & Veggie Bowl

Among the most satisfying high fibre recipes, this one delivers flavour and gut-supporting nutrients in every bite. Chickpeas are an excellent source of fibre and protein, making this hearty bowl a lunchtime favorite. 

Ingredients:

• 1 can chickpeas, drained and rinsed

• 1 cup chopped sweet potato

• 1 courgette, chopped

• 1 tbsp olive oil

• ½ tsp cumin and paprika

• Salt and pepper to taste

Method:

1. Toss chickpeas and veggies in olive oil and spices.

2. Roast at 200°C (400°F) for 25–30 minutes.

3. Serve warm or chilled with a scoop of hummus or tahini.

Quinoa, Kale & Avocado Salad

This vibrant salad is rich in plant-based fibre, healthy fats, and essential nutrients. It’s another of our go-to easy recipes for gut health, ideal for a quick lunch or dinner that leaves you feeling light but satisfied. 

Ingredients:

• 1 cup cooked quinoa

• 1 cup chopped kale (massaged with lemon juice or olive oil)

• ½ avocado, sliced

• ¼ cup grated beetroot (optional but great for gut health)

• 1 tbsp pumpkin seeds

• Juice of ½ lemon

• 1 tbsp olive oil

• Salt and pepper to taste

Method:

1. In a large bowl, mix the quinoa, kale, beetroot, and pumpkin seeds.

2. Add sliced avocado on top.

3. Whisk together lemon juice, olive oil, salt, and pepper.

4. Drizzle dressing over the salad and toss gently.

Baked Apple with Cinnamon & Walnuts

A warm and comforting dessert (or breakfast) that’s naturally sweet, high in fibre, and packed with prebiotics from the apple’s skin. It’s a sweet, simple, and incredibly effective way to add easy recipes for gut health to your dessert rotation.

Ingredients:

• 1 large apple, cored

• 1 tsp ground cinnamon

• 1 tbsp chopped walnuts

• 1 tsp honey or maple syrup (optional)

• A pinch of nutmeg (optional)

Method:

1. Preheat the oven to 180°C.

2. Core the apple and place in a baking dish.

3. Mix cinnamon, walnuts, and honey, and stuff into the centre of the apple.

4. Bake for 20–25 minutes until soft.

5. Serve warm, optionally with a spoonful of Greek yogurt.

Adding high fibre recipes to your weekly rotation is one of the easiest and most effective ways to support your digestive health. These easy recipes for gut health are not only nourishing and good for your gut, but also simple, affordable, and delicious. Try incorporating just one or two into your routine and feel the difference in your energy, digestion, and overall well-being.

If you are struggling to meet your recommended daily fibre intake or are looking to boost your gut health, why not try our Cool Stool® products? They are a 100% raw, high-fibre blend designed to promote regular bowel movements and support overall gut health. Available in original, cranberry, and vanilla flavours, they are packed with chia seeds, linseeds, psyllium husk, buckwheat, and digestive bran. 

Cool Stool® can be safely heated up to 180°C, making it a versatile addition to both hot and cold dishes. You can easily stir 2 tablespoons into any of the recipes in this blog, like the Golden Turmeric Soup, Overnight Oats, or even the Quinoa Salad for an extra gut-friendly boost.