30-Minute Gut Healthy Dinners Meal Plan (October 16)

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This week’s healthy weeknight dinners menu focuses on 30 Minute Gut Healthy Dinners. These meals are delicious, wholesome, easy to make in 30 minutes or less, and recipes the family will love. Plus, see why keeping the gut healthy is important and which foods feed a healthy gut.

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Why is a Healthy Gut Important?

A healthy gut does more than reduce the risk of digestive issues, it plays an essential role in overall health. Studies are finding that a healthy gut can affect your body in a variety of ways, from improving your sleep to reducing your risk of anxiety and depression.

The Australian government’s Better Health Channel says, “The gut breaks down the foods you eat and absorbs nutrients that support your body’s functions. The importance of the gut to our overall health is a topic of increasing research in the medical community. Research is showing us that our gut microbiome can affect every organ in our body.”

Best Foods for Gut Health

EatingWell explains, “According to a large 2019 review in the journal Nutrients, what you eat directly influences the makeup of bacteria in your gut. A healthy gut helps keep chronic diseases like heart disease and cancer at bay, reduces inflammation, keeps your brain healthy and helps you maintain a healthy weight.”

What to Eat to Improve Gut Health

  • Eat more: Probiotics, prebiotics, fiber, polyphenols and fermented foods
  • Eat less: Artificial sweeteners, red meat, processed foods, and alcohol.

Good Probiotic Foods

  • Sauerkraut, kimchi, kefir, kombucha, miso, tempeh, and yogurt

Good Prebiotic Foods

What do prebiotic foods do for your gut? “Prebiotics are fibers that feed the beneficial probiotics in your gut,” says Dianne Rishikof, M.S., RDN, LDN, IFNCP, a registered dietitian.

In other words, focus on a variety of whole foods. “It’s all about diversity, getting as much variety of plant-based foods as possible and hitting our recommended fiber intake of 30 g per day,” says Megan Rossi, Ph.D., B.H.Sc., RD, APD.

Here are a few examples of good probiotic foods:

  • Jerusalem artichokes
  • Leeks
  • Onions
  • Raspberries
  • Beans and legumes
  • Asparagus
  • Garlic
  • Bananas
  • Pears

Let’s take a look at this week’s menu!

30-Minute Dinners for Gut Health Menu

Monday’s dinner will make you think it’s Friday! A delicious way to begin a healthy week and simple to make in 30 minutes. Add tomato slices and healthy greens. A few baked sweet potato fries wouldn’t be bad either!

Tuesday’s dinner is a bowl of hearty soup filled with gut-healthy foods like beans, onions, and garlic. Add whole grain bread if you like and green salad for a nourishing meal.

Wednesday’s dinner is a healthy 30-minute chicken skillet dinner with gut-healthy artichokes. Serve over your favorite grain and add a salad and/or roasted vegetable.

Thursday’s dinner is a quick, fall-flavored salmon dinner. Serve with gut-healthy and fiber-rich broccolini and your favorite green salad.

Friday’s dinner is a quick, 30-minute turkey chili recipe that’s classic and filled with healthy beans.

The Treat is a batch of healthy granola, made your way!

Have a beautiful and delicious week!

RELATED: More 31Daily Dinner Ideas >>


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30-Minute Dinners for Gut Health Meal Plan (October 16)

30-Minute Dinners for Gut Health Meal Plan (October 16)

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