7 Gut-Friendly Recipes You Can Make in Under 20 Minutes

If you’ve been feeling sluggish, bloated, or just “off” in your digestion, sometimes the quickest way to feel better is to give your gut the nutrients it thrives on.

And the good news? Eating for gut health doesn’t have to mean hours in the kitchen.

We’ve put together seven easy recipes that you can whip up in under 20 minutes — all rich in gut-loving fibre, healthy fats, and naturally supportive ingredients.

 

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1. Fermented Veggie & Quinoa Salad

Time: 15 minutes

Ingredients:

• 1 cup cooked quinoa (pre-cooked for speed)

• ½ cup sauerkraut or kimchi

• 1 cup mixed greens

• 1 tbsp extra virgin olive oil

• Squeeze of lemon

Why it’s good for your gut:

Fermented vegetables like sauerkraut contain live cultures that support microbial diversity, while quinoa provides prebiotic fibre to feed beneficial bacteria .

 

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2. Bone Broth & Spinach Soup

Time: 10 minutes

Ingredients:

• 2 cups warm bone broth (chicken or beef)

• 1 cup baby spinach

• Pinch of sea salt & pepper

• Optional: sliced mushrooms

Why it’s good for your gut:

Bone broth contains collagen and amino acids like glutamine, which may help maintain the gut lining . Spinach adds polyphenols and magnesium for digestive health.

 

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3. Blueberry Almond Smoothie

Time: 5 minutes

Ingredients:

• 1 cup unsweetened almond milk

• ½ cup frozen blueberries

• 1 tbsp ground flaxseed

• ½ frozen banana

Why it’s good for your gut:

Flaxseeds are rich in soluble fibre, which supports regularity, while blueberries provide antioxidant polyphenols that interact positively with gut microbes .

 

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4. Avocado & Chickpea Mash on Sourdough

Time: 10 minutes

Ingredients:

• 1 ripe avocado

• ½ cup canned chickpeas (rinsed)

• 1 slice whole-grain sourdough bread

• Sprinkle of sesame seeds

Why it’s good for your gut:

Chickpeas offer resistant starch, a prebiotic fibre, and sourdough fermentation may make bread easier to digest .

 

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5. Ginger & Turmeric Carrot Slaw

Time: 12 minutes

Ingredients:

• 2 cups shredded carrot

• 1 tbsp apple cider vinegar

• ½ tsp grated fresh ginger

• ½ tsp ground turmeric

• Pinch of black pepper

Why it’s good for your gut:

Ginger supports healthy gastric motility, and turmeric’s curcumin may have anti-inflammatory properties in the digestive tract .

 

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6. Miso & Seaweed Soup

Time: 8 minutes

Ingredients:

• 2 cups water

• 1 tbsp miso paste

• ¼ cup chopped seaweed (wakame)

• ½ block silken tofu (cubed)

Why it’s good for your gut:

Miso provides fermented soybean cultures, and seaweed is rich in polysaccharides that beneficial bacteria can ferment .

 

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7. Yogurt & Berry Chia Bowl

Time: 5 minutes

Ingredients:

• 1 cup plain, unsweetened yogurt (dairy or coconut-based)

• 1 tbsp chia seeds

• ½ cup fresh berries

• Drizzle of raw honey (optional)

Why it’s good for your gut:

Chia seeds provide both soluble and insoluble fibre, while yogurt offers live cultures that may support digestion .

 

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Final Thoughts

These recipes are quick, nutrient-dense, and packed with ingredients your gut microbiome can thrive on. Try rotating them into your weekly routine to keep your digestive system happy and supported — no complicated cooking required.

 

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References

1. Marco ML, et al. “Health benefits of fermented foods: microbiota and beyond.” Current Opinion in Biotechnology. 2017;44:94-102.

2. Traylor J, et al. “Nutritional and Physiological Effects of Bone Broth.” Nutrition & Metabolism. 2019;16(57).

3. Vendrame S, et al. “Blueberry consumption affects the composition of gut microbiota.” Journal of Nutritional Biochemistry. 2011;22(10):1003-1009.

4. Poutanen K, et al. “Sourdough and cereal fermentation in a nutritional perspective.” Food Microbiology. 2009;26(7):693-699.

5. Mashhadi NS, et al. “Anti-oxidative and anti-inflammatory effects of ginger.” International Journal of Preventive Medicine. 2013;4(1):36–42.

6. Gómez-Ordóñez E, et al. “Seaweed polysaccharides and their beneficial health effects.” Marine Drugs. 2012;10(12):2784-2804.

7. Nagpal R, et al. “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters. 2012;334(1):1-15.