13 Good for the Gut Recipes You Need to Try This Summer!

Guest Post by Laurie Jabalie

In case you missed it, June was National Dairy Month! Are you wondering what makes dairy so amazing that it got a whole month of recognition? Well for starters, it’s loaded with calcium– which is great for bone health. Also, some dairy products also contain probiotics, which are great for gut health!

Gut health has been a rising star in health trends over the past several years.  And riding the wave to better gut health has been increasing interest in probiotics. At some point you’ve probably heard about them, whether on a food label at a store, an advertisement on TV, in a magazine, or even on this blog!  But what are they? Probiotics are “good” bugs, like certain bacteria and yeast, which help keep us healthy.

The PROS of Probiotics

Eating these “bugs” can help balance out and get rid of some of the other harmful bacteria that is in our bodies. Probiotics help promote gut health, improve immunity, and help treat diseases such as IBS. Probiotics have even been linked to heart health, bowel regularity, and blood sugar control. Evidence suggests that during pregnancy use of probiotics could reduce the risk of preeclampsia and bacterial vaginosis. Studies also suggest that use during pregnancy may prevent children from developing atopic eczema from 2-7 years. Probiotics even aid in nutrient absorption. You might think that there are only a few types of bacteria that could be good for us, but there are actually thousands of different kinds that are good for the gut! Some of the most common ones used in dairy products include Lactobacillus and Bifidobacterium.

What foods have probiotics?

Probiotics can be found in fermented foods. Some vegetables and beans contain probiotics such as sauerkraut, kimchi, tempeh, and tofu. Some studies even link beer and wine with probiotics due to their fermentation process! However, the most commonly found and most reliable source (as well as the most delicious) is in dairy products such as yogurt, kefir, Yakult, and cheese. The best way to get probiotics is through food. Supplements are not regulated as medicine but as a food product so be smart and do your reasearch if you plan to supplement! Yakult and Culturelle are brands that have been backed by many scientific studies.

13 Good for the Gut Recipes You Need to Try This Summer! Share on X

You can get probiotics into your diet throughout the entire day with these recipes!

Smoothies

It’s blueberry season, and what better way to celebrate it than with these delicious smoothies? Blueberries are rich in fiber, vitamin C, and other antioxidants.

1. Smoothies are great any time of day and this Wild Blueberry Ginger Peach Smoothie by Cara RD is a great way to get your fruits, veggies, protein, AND probiotics all in one!

2. On a hot summer day this Wild Blueberry Lemon Coconut Smoothie shared by Lauren Sharifi RD  makes for a great breakfast or snack on the go.

3. Looking for something on the lighter side? This Mango Cardamom Kefir Lassi by Dixya RD is light, refreshing, and loaded with probiotic goodness as well!

Breakfast

We’ve all heard it -breakfast is the most important meal of the day! It wakes us up and gets us going.  Here are some great probiotic packed breakfasts to get your day started.

4. This Immune Boosting Tropical Breakfast Bowl by Emily RD  is a great way to start your day and will take you straight to paradise!

5. We’ve all been there, on those mornings that are so hecktic you’re out the door before you have even realized you haven’t eaten yet. On mornings like this these 4-Ingredient Frozen Yogurt Trail Mix Breakfast Bars by Jessica RD  are great for a grab-and-go breakfast or snack that help keep you healthy and full.

6. Already getting your probiotic fix with yogurt and looking for a way to mix up your morning meal?  This Greek Yogurt Parfait with Cereal and Pan-Roasted Grapes recipe by Amy RD might be just what you’re looking for!

Overnight Oats

Overnight oats are a great way to prep for a healthy breakfast or snack. All you have to do is pop them in the fridge the night before and just like that they’ll be done before your coffee is brewed!

7. Rise and shine with this Almond Berry Overnight Oats recipe by Meme RD . Packed with protein, antioxidants, and probiotics it’s just what you need to fuel your day and help you beat that mid-morning slump.

8. For those of us with a sweet tooth, these Apple Pie Overnight Oats by Julie RD at Rdelicious Kitchen are a great way to start the day.

Salads

Want to get more veggies? Sick of the same old salad?  Shake up your salad style and give it a probiotic punch!

9. Crunchy Cabbage Apple Slaw with Yogurt Dill Dressing by Gabriella Vetere RD is a perfect side for any summer cookout. This cool and crunchy recipe will definitly have you coming back for seconds.

10. This Mediterranean Eggplant Yogurt Salad with Pita Chips also called “Fatteh” by Dr. Roxana Begum at The Delicious Crescent is a unique and flavorful side dish or salad. It’s the perfect way to spice up any meal. Brimming with antioxidants, phytochemicals, vitamins, and minerals, this dish is sure to be a healthy hit!

Desserts

Everybody loves dessert! Heres how to make it healthy!

11. These Berry Rhubarb Mini Cheesecake Bites by Katie Pfeffer-Scanlan RD are a perfectly portioned way to get your sugar fix. They’re almost too pretty to eat!

12. Treat yourself with this Strawberry Cheesecake Frozen Yogurt from Amanda at The Nutritionist Reviews. With only 5 ingredients it’s an easy, delicious, and healthy way to satisty your sweet tooth this summer!

13. Judy at Live Best made this Honey Lemon Panna Cotta healthier by swapping out heavy cream for yogurt! It’s a refreshing and delectable dessert for any occasion!

 

 

Hey Y’all! I’m Laurie Jabalie and I’m currently doing my dietetic internship through Iowa State University with a concentration in Technology in Health Promotion. I recently graduated with my Bachelors of Science in Nutrition and Dietetics from The University of Texas at Austin. I’m passionate about childhood nutrition and have worked educating kids on the importance of healthy eating for the past 2 years.