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Chai Spiced Shiitake Mushroom Latte with Ashwagandha (Adaptogenic)
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Zesty Pineapple Salsa Recipe (Fresh, Sweet & Gut-Healthy)
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Easy Homemade Healthy Barbeque Sauce
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Easy to Make Gut-Friendly Chicken Soup
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Best Digestion Tea Recipe For Healthy Gut - Healthy Gut Tea
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How to Make A Healthy, High-Protein Eggnog Smoothie
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Guacamole Made Simple, Quick and Homemade Recipe
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Stress Relief With Adaptogenic Matcha Latte Delight
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Onion Tea Made With Apple & Turmeric For Skin Benefits
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Delicious Vanilla Bean And Berry Smoothie For Hormones
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Easy, Healthy High Protein Caramel Mexican Flan
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Ultimate Flavor Filled Guac - Best Guacamole Recipe
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Gluten-Free Honey Sesame Chicken: #1 Healthy Recipe
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Easy Gut Healthy Meals For Hormone Balance
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🥗 Gut Healthy Salads: Refreshing Recipes to Support Digestion & Energy
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5 Gluten Free Porridge Recipes For A Healthy Breakfast
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Gut-Healthy Copycat Starbucks Pumpkin Spice Latte
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How to Make Anti-Aging Green Goddess Smoothie (Look Ageless)
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Easy Gut Healthy Quinoa Tabbouleh Salad Recipe (Gluten-Free)
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Simple Spicy Sweet Potato Vegan Lentil Soup Recipe
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How to Make a Healthy Strawberry Smoothie (Lower Sugar)
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Keto Strawberry Coconut Energy Balls - Craving Crusher Recipe
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How to Make Green Juice Recipe For Glowing Skin
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Gluten-Free Healthy Snack Ideas for Lasting Energy
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Boost Your Health With My #1 Coconut Water Electrolyte Recipe
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Best Mexican Chicken Burger Recipe For Grilling Perfection
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How to Make an Easy Lemon Salmon Recipe
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Make Vegan Paleo Old Fashioned 7 Layer Magic Cookie Bars
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Gut Healthy Purple Sweet Potato Protein Chia Pudding Recipe
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Delicious Raspberry Yogurt Toast Recipe For Healthy Mornings
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Easy Coconut Raspberries Cream Recipe For Healthy Snacking
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How to Make Easy Gluten-Free Peppermint Black Bean Brownies
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How to Make an Easy Vegan Spring Pea Soup Recipe
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Healthy Gluten-Free Banana Bread Recipe With Chocolate Chips
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How to Make an Easy Low-Sugar Raspberry Smoothie
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Delicious Healthy Oat Bars: Ginger Nutmeg Recipe
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Delicious Blueberry Hormone Balancing Smoothie Bowl
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How to Make These Amazing Paleo Apple Pie Bites
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Delicious Massaged Kale Salad Recipe For Gut Health
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How to Make Parsnip Soup Recipe (Gut-Friendly & Vegan Soup)
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Gut Healthy Ginger Garlic Sauteed Cabbage Recipe For You
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How to Make Homemade Coconut Water Kefir Recipe
Gut-friendly cooking here starts with everyday ingredients: vegetables, fruit, whole grains, beans, and fermented foods, plus enough protein to keep you full. These recipes are made for real weeknights, so you can add more fiber and variety to your plate without overhauling how you eat.
Meet Laura
I'm Laura Ann Villanueva, a Nutritional Therapy Practitioner (NTP) with a BSc in Nutrition Science. I develop these recipes in my own kitchen with the same goal every time: food that tastes good and fits a gut-friendly routine. Pick one recipe this week and see how it fits.
Where to Start?
Five recipes I point people to first.
Start Here
Easy Gut Healthy Meals For Hormone Balance
A roundup of simple gut-friendly meals for busy weeks.
Breakfast
High Protein Cinnamon Pear Overnight Oats
Make-ahead oats with pear and cinnamon for an easy morning.
Salads
Gut Healthy Salads: Refreshing Recipes to Support Digestion & Energy
Fresh salads built on seasonal produce and simple prep.
Lunch
Healthy Homemade Broccoli Salad (Gut-Friendly & Protein-Packed)
A crunchy, protein-packed salad that keeps well for lunches.
What Makes a Recipe Gut-Friendly Here
Three things I look for in every recipe.
Fiber in every meal
Vegetables, fruit, whole grains, and beans give your gut bacteria fiber to turn into short-chain fatty acids.
Fermented foods when they fit
Yogurt, kefir, and sauerkraut increased the variety of gut microbes in a 2021 Stanford study.
Plenty of plant variety
In the American Gut Project, people who ate 30 or more different plants a week had more diverse gut bacteria than people who ate 10 or fewer.
These recipes are for everyday cooking and education, not medical advice. If you have food allergies, celiac disease, or ongoing digestive symptoms, check each ingredient list and talk with your doctor.
Popular Gut Healthy Recipe!
The nourishing ingredients of my gut healthy chicken soup are better than opening up a can of sodium and preservative filled canned soup.
