Three tasty recipes to help you maintain a healthy gut

Three tasty recipes to help you maintain a healthy gut

According to experts, maintaining a healthy gut is crucial to our overall health and well-being.

Regul8 says that improving your gut health does not have to be complicated or tedious.

They add that while investing in a really good pre- and probiotic will cleanse, restore and maintain the vital microbiome in our gut and give you the kickstart you need, there are many other things you can do to help. way.

Nutrition consultant and educator Sarah Piper from Regul8 has shared a number of healthy meals that are easy to make to help maintain a healthy gut.

Intestinal healingBone Bouillon

Bone Bouillon

Bone broth has become really popular lately, and with good reason going back to prehistoric times, it is very nutritious, rich in minerals, and it is now believed that it is ingenious in aiding digestion.

Bone soup protects and heals the lining of the digestive tract, allowing food to move more easily through, and it is also believed that bone broth can heal and prevent a condition known as leaky gut.


  • 4 pounds of beef bones
  • 2 medium-sized peeled carrots, cut into 2-inch pieces
  • 1 medium leek, end trimmed, cut into 2-inch pieces
  • 1 medium onion in quarters
  • 1 clove of garlic, halved crosswise
  • 2 celery stalks, cut into 2-inch pieces
  • 2 bay leaves
  • 2 tablespoons black peppercorns
  • 1 tablespoon cider vinegar


Preheat the oven to 230c. Place beef bones, carrots, leeks, onions and garlic on a baking sheet or baking sheet with edge and fry for 20 minutes.

Discard the contents of the pan and continue frying until deep browned, about 20 minutes more.

Fill a large (at least 6-quart) pot with 12 cups of water (preferably filtered). Add celery, bay leaves, peppercorns and vinegar. Add the roasted bones and vegetables to the pan together with any. juice. Add more water if needed to cover bones and vegetables.

Cover the pan and bring to a gentle boil.

Reduce heat to a very low boiling point and cook with the lid on, while occasionally frothing foam and excess fat for at least 8 but up to 24 hours on the stove. The longer you simmer it, the better your broth.

Relaxing dairy-free lavender cheesecake

Lavender cheesecake

This is an alternative to a dairy-driven cheesecake. We have added dried lavender to this recipe, known for its soothing and soothing properties. Lavender is not only a beautiful fragrance that helps us relax, it also soothes when ingested! This recipe is also filled with nuts, which are not only high in fiber but are also antioxidants.


To the crust:

  • 1/2 cup dates
  • 1 1/2 dl walnuts and almonds, soaked for 3-4 hours

For the cheesecake:

  • 3 cups cashews (preferably soaked for 3-4 hours)
  • 3/4 cup lemon juice
  • 2/3 cup maple syrup
  • 3/4 cup melted coconut oil
  • 1 teaspoon salt
  • 1-3 teaspoons dried lavender to taste
  • 1 teaspoon vanilla extract


To the crust:

Line the inside of a cake tin with wax paper.

Prepare dates and nuts together until you get a coarse consistency.

Dab the mixture into the bottom of the cake tin.

Put in the fridge.

For the cheesecake:

Blend all ingredients together until smooth and creamy.

Pour on bottom in cake tin and place in the freezer for 3-4 hours.

Remove from the cake tin with the wax paper.

Cut and enjoy.

One Pan Winter Brunch

A Pan Winter Brunch

Who says you can not get sprouts in January and for breakfast? Do not dismiss these amazing vegetables as an option only for December, they are literally filled with high fiber to support the digestive process and provide an amazing source of fuel for the healthy bacteria that live in our gut.

Carrots are another superfood in the gut, the beta-carotene, which gives them their vibrant color, is actually converted to vitamin A during the digestive process, and this is essential for normal vision and a healthy immune system! The baked eggs in this delicious brunch are one of the easiest high protein foods to digest – they are also high in Omega 3, which is another gut win! Enjoy!


  • 2 tablespoons avocado oil
  • 1 pound of Brussels sprouts halved
  • 1 leek in slices
  • 2 sliced ​​courgettes
  • 4 carrots cut into slices
  • 6 large eggs
  • 6 nitrate-free bacon strips cut into large cubes
  • 6 cloves garlic chopped
  • Sea salt to taste
  • Black pepper to taste
  • Fresh herbs for garnish


Preheat the oven to 220c.

Pour 1 tablespoon oil on a baking sheet and spread it evenly around with a paper towel. Set aside.

Place the vegetables in a pan, drizzle with the rest of the oil and season with salt and pepper.

Serve bacon all over the pan. Bake for 15 minutes at 425 degrees Fahrenheit in the middle of the oven.

Take out of the oven and add the chopped garlic all the way through.

Stir and put back in the oven for another 15 minutes until the vegetables are cooked through and the bacon looks crispy.

Make 6 places for the eggs and carefully crack each egg into its place.

Put back in the oven until the eggs are cooked. (Approx. 5 minutes)

Remove from the oven and serve immediately with fresh herbs, possibly avocado slices.


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