7 Recipes to Support Your Gut Health

Looking to support your digestion and overall GI wellness? Don’t stress (that never helps digestion 😅). We’ve got you covered with some delicious recipes packed with vegetables, whole grains, nuts, and seeds your gut will appreciate.

The first four feature flavorful fermented vegetables, and the last three highlight zinc-containing ingredients. All recipes are vegetarian, and many are vegan-friendly (just double-check labels on kimchi if you follow a plant-based diet, as some brands may use fish sauce).

Fermented Vegetables

Including naturally fermented foods like sauerkraut and kimchi in your diet may help increase the variety of beneficial bacteria in your gut https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5683921/, which can support digestive balance. Be sure to choose sauerkraut and kimchi made through natural fermentation (not vinegar-based) to get the most benefit.

1. Sauerkraut hollandaise with roasted white asparagus
This recipe sounds fancy but is surprisingly simple—and a tasty way to make use of probiotic-rich sauerkraut liquid.
Recipe here

2. Wild rice and sauerkraut salad
A hearty and tangy side dish that combines whole grains with sauerkraut. You can swap or reduce sweeteners if you prefer.
Recipe here

3. Spicy Korean noodle salad (Bibim Guksu)
A refreshing, veggie-packed noodle dish, with kimchi adding both flavor and fermented goodness.
Recipe here

4. Korean kimchi pancakes (Kimchi Buchimgae)
Crispy, savory, and full of flavor. Try swapping the flour for whole wheat to add more fiber.
Recipe here

Zinc-Containing Foods

Zinc is an essential mineral that plays a role in stomach acid production and supports normal immune and metabolic function. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ While seafood and meat are rich sources, there are plenty of plant-based foods that contain zinc as well.

5. Easy chickpea curry
Flavorful and comforting, with chickpeas providing a plant-based source of zinc.
Recipe here

6. Tahini granola
This crunchy mix includes sesame seeds (via tahini), pumpkin seeds, nuts, and whole grains—all foods that contain zinc.
Recipe here

7. Black bean soup
A simple, freezer-friendly recipe that uses canned beans for convenience. Black beans are another plant-based food that contains zinc.
Recipe here

Want a little extra zinc in your life? Try our liquid zinc!

Disclaimer

The statements in this article have not been evaluated by the Food and Drug Administration. The products and ingredients mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please consult a healthcare professional before making changes to your diet or supplement routine to ensure the advice in this article is right for you.