Foods That Support Gut Health

Gut health is one of those things that just affects everything.

Energy, mood, skin, digestion. When it feels off, you notice. When it feels supported, everything else tends to follow.

Supporting the gut is something we focus on everyday at Tuesday Foods.

Not a long list of rules or restrictions. Just gut healthy foods we come back to often. The ones that feel good to eat and easy to maintain.

Fermented Foods

These are always in rotation in our kitchen.

Fermented foods naturally support the gut with beneficial bacteria. We do not overdo it, just a little added in where it fits for flavor and boosts nutritional value

Yogurt with live cultures. A spoonful of sauerkraut  and kimchi. Miso in something warm.

Small, consistent, uncomplicated.

Fiber

This is one we pay close attention to. Our signature meal plan includes 30 - 40 grams of fiber daily!

Fiber supports digestion in a way you can actually feel, but it also feeds the good bacteria in your gut.

Greens, oats, chia, flax, lentils, berries.

Prebiotic Foods

These are the subtle contributors to gut health. They help support the bacteria already there.

Garlic, onions, leeks, asparagus, artichoke, bananas.

Simple ingredients, use some daily.

Healthy Fats

Gut health is not only about digestion. It is also about supporting the gut lining and keeping things balanced.

Avocado, olive oil, nuts, seeds.

They make meals feel complete, balance nutrition and help everything slow down a bit.

Warm, Grounding Meals

We come back to this more than anything.

Warm foods tend to be easier on digestion, and comforting when life feels busy.

Soups, stews, roasted vegetables. Ginger, turmeric, cumin.

It is less about following strict guidelines,  and more about what feels good.

Two Gut Healthy Recipes For You!

 

Blueberry Beauty Smoothie

This is one we make on repeat!

Morning or mid-afternoon, depending on the day.

Ingredients

• 1 cup almond milk or oat milk
• 1 scoop vanilla protein powder (we love ka'chava brand)
• 1 tablespoon chia seeds
• 1 tablespoon ground flax
• 1/2 cup frozen blue berries
• A handful of spinach
• 1 banana

To Make

Blend until smooth. Adjust as needed - thicker or thinner.

Why We Come Back to It

It is quick, balanced, and holds us over.

Fiber, protein + healthy fats works without needing much thought

Carrot Ginger Soup

Simple, warm, and easy on digestion.

Ingredients

• 1 tablespoon olive oil or ghee
• 1 small onion, chopped
• 2 cloves garlic
• 1 lb carrots, sliced
• 1 tablespoon fresh ginger
• 4 cups vegetable broth
• 1/2 teaspoon turmeric
• Sea salt
• Coconut milk, optional

To Make

Cook the onion in oil until soft. Add garlic, carrots, and ginger.

Pour in the broth, add turmeric and salt, and let it simmer until everything is tender.

Blend until smooth. Add coconut milk if you want it a little richer.

Why We Come Back to It

It is gentle, grounding, and just enough.

Carrots are naturally sweet and easy to digest. Ginger adds warmth and supports digestion in a noticeable way.

It is the kind of meal that feels like a reset.