{"id":369054,"date":"2025-08-24T05:48:10","date_gmt":"2025-08-24T05:48:10","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/369054\/"},"modified":"2025-08-24T05:48:10","modified_gmt":"2025-08-24T05:48:10","slug":"the-best-dinner-for-gut-health-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/369054\/","title":{"rendered":"The Best Dinner for Gut Health, According to Dietitians"},"content":{"rendered":"<ul>\n<li>A gut-healthy dinner should combine probiotics, prebiotic fiber and anti-inflammatory foods.<\/li>\n<li>Roasted salmon with chickpeas, kale and a whole grain provides protein, omega-3s and gut-supporting fiber.<\/li>\n<li>Adding fermented foods like yogurt, kimchi or miso boosts probiotics that help balance the gut microbiome.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> When we talk about \u201cgut health,\u201d we\u2019re really talking about the gut microbiome\u2014the trillions of microorganisms in your digestive tract. This community doesn\u2019t just affect digestion, it also influences your metabolism, immune system, hormones and even brain function. \u201cRecent research shows that a balanced microbiome supports nutrient absorption, hormone and neurotransmitter production and more,\u201d says <a href=\"https:\/\/www.topnutritioncoaching.com\/nutritionists\/tami-best\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Tami Best, M.S., RDN<\/a>, who specializes in nutrition and gut health.\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> So what does that mean for dinner? We recommend our <a href=\"https:\/\/www.eatingwell.com\/recipe\/262763\/roasted-salmon-with-smoky-chickpeas-greens\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Roasted Salmon with Smoky Chickpeas &amp; Greens<\/a> as one of the best meals you can make for gut health. Each serving provides nearly one-quarter of the Daily Value for fiber (6 grams) from plant foods that feed beneficial gut bacteria. Salmon adds high-quality protein and omega-3 fatty acids to help lower inflammation. If you want to round it out with a grain, choose <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/gallery\/8038825\/high-fiber-whole-grain-recipes-to-make-forever\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">quinoa, wild rice or barley<\/a> for added prebiotics\u2014or start with white rice if you\u2019re <a href=\"https:\/\/www.eatingwell.com\/article\/8043390\/too-much-fiber\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">easing into more fiber<\/a> to avoid bloating.\n<\/p>\n<p>  Why This Dish Is So Great for Gut Health<br \/>\n  Prebiotic Fiber  <\/p>\n<p id=\"mntl-sc-block_8-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.dianamesa.me\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Diana Mesa, RD, CDCES<\/a> says legumes are one of her favorite prebiotic sources\u2014and this recipe puts chickpeas to work. They\u2019re tossed with oil, paprika and salt, then roasted until crispy to pair with salmon and kale. Have extras? <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/recipe\/259418\/crunchy-roasted-chickpeas\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Roasted chickpeas<\/a> make a tasty snack on their own or a crunchy salad topping the next day.\n<\/p>\n<p id=\"mntl-sc-block_10-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> This dish also incorporates kale, which also helps to support your gut microbiome. The recipe calls for cooking it on the stovetop for a warm side, but you can serve it chilled if you\u2019d prefer something more refreshing.\n<\/p>\n<p>  May Offer Probiotics  <\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> This recipe includes a creamy green dressing to top the salmon and greens. One source of the dressing\u2019s creaminess is buttermilk, an ingredient that sometimes (but not always) contains probiotics. (Check the label for live and active cultures.)\n<\/p>\n<p id=\"mntl-sc-block_17-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re not sure if your buttermilk contains probiotics, it\u2019s also easy to add probiotics by using plain yogurt instead of buttermilk or mayonnaise in the recipe. Or, you can swap the dressing and make this <a href=\"https:\/\/www.eatingwell.com\/recipe\/7917202\/creamy-yogurt-dill-sauce\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Creamy Yogurt-Dill Sauce<\/a> instead.\n<\/p>\n<p>  Anti-Inflammatory Ingredients  <\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> This recipe incorporates a few anti-inflammatory ingredients that Best recommends, including green leafy veggies, fatty fish and <a href=\"https:\/\/www.eatingwell.com\/article\/8003928\/regular-vs-extra-virgin-olive-oil-whats-the-difference\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">extra-virgin olive oil<\/a>. \u201cAnti-inflammatory foods help keep intestinal cells healthy,\u201d says Best.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_22-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Plus, the chickpeas are seasoned with paprika, a spice that may have anti-inflammatory benefits due to its capsaicin content. Capsaicin is responsible for the spicy flavor of foods like paprika and chile peppers. Research suggests that <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/7824258\/best-anti-inflammatory-spices-for-fighting-inflammation\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">capsaicin may help reduce inflammation<\/a> and stimulate mucin production in the colon, which supports the growth of healthy gut bacteria.\n<\/p>\n<p>  What to Look For in a Gut-Health-Friendly Dinner  <\/p>\n<p id=\"mntl-sc-block_25-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> A gut-healthy dinner includes more than just one superstar ingredient\u2014it\u2019s about combining the right foods and habits. Here are the key things to keep in mind.\n<\/p>\n<p>  Probiotic-Rich Ingredients  <\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Probiotics are good-for-you live bacteria that help populate your gut for a healthy microbiome. We still need more research to learn if or when <a href=\"https:\/\/www.eatingwell.com\/article\/8037462\/benefits-of-taking-probiotics\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">probiotic supplements<\/a> are beneficial, so getting probiotics from food sources is especially important.\n<\/p>\n<p id=\"mntl-sc-block_30-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> You can find probiotics in foods such as <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/281916\/must-eat-fermented-foods-for-a-healthy-gut\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">kimchi, sauerkraut, tempeh, miso, kefir<\/a> and some brands of cottage cheese. Yogurt is another great probiotic-rich food that can be incorporated into dinner\u2014Mesa recommends that it can be used as a base for a dressing or marinade or dolloped onto a bowl of soup.\n<\/p>\n<p>  Prebiotic Fiber  <\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Fiber is great for gut health\u2014especially if it\u2019s a specific type called prebiotic fiber, which acts as food for the healthy bacteria in your gut, allowing them to thrive.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_35-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cThe bacteria in your gut ferment prebiotic fiber, releasing byproducts such as gases and short-chain fatty acids,\u201d says Mesa. \u201cShort-chain fatty acids have anti-inflammatory properties, which are not only beneficial to gut health but to overall health, too,\u201d she explains.\n<\/p>\n<p id=\"mntl-sc-block_37-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a href=\"https:\/\/www.eatingwell.com\/article\/8052689\/best-prebiotic-foods-for-better-gut-health\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">The prebiotic foods<\/a> that Best recommends include whole grains, peas, legumes, artichokes, garlic, honey, asparagus, banana, dandelion greens and onions. Mesa says she loves incorporating potatoes, legumes or plantains in her dinners for prebiotic fiber.\n<\/p>\n<p>  Plant Foods  <\/p>\n<p id=\"mntl-sc-block_40-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For a gut-friendly dinner, make sure you\u2019re packing in the plants. One study ifound that people who followed a <a href=\"https:\/\/www.eatingwell.com\/article\/2058981\/ultimate-mediterranean-diet-shopping-list\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Mediterranean diet<\/a> rich in plant foods had significantly more diverse gut microbiomes than those who ate a typical Western diet low in fiber and high in added sugars and animal products. The researchers believe antioxidants\u2014found in abundance in plant foods\u2014may have something to do with this.\u00a0\n<\/p>\n<p>  A Low-Stress Environment  <\/p>\n<p id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Gut health is about more than just the nutrients you eat. It\u2019s also about how you eat. <a href=\"https:\/\/www.eatingwell.com\/article\/8018354\/can-you-practice-mindful-eating-while-trying-to-lose-weight\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Mindful eating<\/a> can promote nervous system regulation and help your body enter <a href=\"https:\/\/www.eatingwell.com\/article\/7921263\/can-stress-cause-diarrhea\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">\u201crest and digest\u201d mode<\/a> for optimal digestion. In fact, research on mindfulness-based stress reduction has shown robust improvements in gastrointestinal symptoms among people with IBS, with benefits linked to the ability to stay present and eat with awareness.\n<\/p>\n<p id=\"mntl-sc-block_45-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Try eating dinner in a low-stress environment. Set aside enough time so you\u2019re not rushed, and aim to eat regularly during the day so you don\u2019t arrive at dinner overly hungry. This gives you the chance to chew your food well. \u201cDigestion begins in the mouth, and in the hustle and bustle of daily life, you might find yourself eating quickly,\u201d says Mesa. Slowing down and chewing thoroughly can support digestion and make meals more enjoyable, she adds.<\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_48-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> For a healthy gut, it\u2019s important to eat prebiotics, probiotics and anti-inflammatory foods like fatty fish and leafy greens. The best dinner that fits the bill is our <a href=\"https:\/\/www.eatingwell.com\/recipe\/262763\/roasted-salmon-with-smoky-chickpeas-greens\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Roasted Salmon with Smoky Chickpeas &amp; Greens<\/a>. To support healthy digestion, experts recommend eating it slowly in a stress-free environment, too. Besides, with a dinner this good, you\u2019ll want to savor and enjoy it.<\/p>\n","protected":false},"excerpt":{"rendered":"A gut-healthy dinner should combine probiotics, prebiotic fiber and anti-inflammatory foods. Roasted salmon with chickpeas, kale and a&hellip;\n","protected":false},"author":2,"featured_media":369055,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-369054","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115082173181994867","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/369054","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=369054"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/369054\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/369055"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=369054"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=369054"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=369054"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}