Eating a plant-based diet is a foolproof way to improve your gut health.
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Sometimes you may not feel like turning on the oven or taking the time to cook, but still want to have a healthy meal that is good for your gut.
Quick refreshment: Your gut health is affected by the balance of your microbiome, or the accumulation of microbes that live in your gut, according to the Mayo Clinic. Not only does this affect your digestive health, it also affects your overall health, which is why it is such a big deal.
There are a variety of foods that can have a positive impact on your gut health, such as:
- Prebiotic fiber: artichokes, asparagus, fennel and leek
- Fermented foods that are high in probiotics: kefir, yogurt, and kimchi
- High fiber foods: whole grains, fruits, and vegetables
- Resistant starches: uncooked oats, legumes and unripe bananas
To make it easier for you to have a healthy intestinal diet, we’ve put together seven healthy and delicious cook-free meals that are good for your bowels and require absolutely no heat.
1. Strawberries and oatmeal overnight
Overnight oats are a great breakfast option for on the go.
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Overnight oats are a great time-saving no-cook alternative to traditionally cooked oats. Instead of cooking oatmeal on a stove or in the microwave, overnight oats will thicken in the refrigerator overnight.
Similar to cooked oats, overnight oats provide fiber and prebiotics. When it comes to resistant starch, however, overnight oats are actually a better source than cooked oats, according to a February 2020 study by the Journal of the Academy of Nutrition and Dietetics. Because resistant starches can be destroyed when cooked, the oats are left uncooked to get a higher dose.
2. PB Banana Breakfast Chia Pudding
Chia pudding “cooks” in the refrigerator for several hours.
Credit: Lauren Harris-Pincus, MS, RDN
This breakfast recipe uses chia seeds as the main ingredient. Chia seeds are intestinal-healthy seeds that are popular for their gel-like properties and numerous nutritional benefits. When water is added to the chia seeds, they “gel” and expand, almost resembling tapioca. A 1-ounce serving of chia seeds contains 10 grams of fiber, according to the USDA.
This recipe is also low-FODMAP, meaning it’s free of short-chain carbohydrates, which are difficult for people to digest if they have certain digestive problems like irritable bowel syndrome (IBS). According to the Mayo Clinic, a low-FODMAP diet is recommended for people with IBS.
This tasty breakfast smoothie contains ingredients that are healthy for the gut such as bananas, oats and kefir.
Credit: Cara Harbstreet, MS, RD, LD
This simple breakfast smoothie recipe is packed with prebiotics and probiotics. Oats, banana, and honey serve as prebiotic sources in this recipe, while kefir contains beneficial probiotics. In addition, the smoothie provides you with plenty of fiber from oats and bananas.
4. Kimchi power salad with edamame and quinoa
This healthy, plant-based salad is packed with flavor and nutritious benefits.
Credit: Jenna Butler / LIVESTRONG.com
Prepared in just 15 minutes, this plant-based salad is as filling and tasty as it is nutritious. Cruciferous vegetables like kale and cabbage in this recipe are good sources of fiber, according to the Academy of Nutrition and Dietetics. A standout ingredient in this salad, kimchi is a fermented food that provides healthy bacteria for your intestines.
5. Salad of shaved vegetables with sardines
Shaved vegetables are mind-blowing in this salad recipe.
Credit: Colin Clark / LIVESTRONG.com
If you’re looking for a non-boiling salad that will blow your mind, this recipe is for you. The complementary textures and colors of this salad would spice up any lunch or dinner. The variety of fruits and vegetables in this recipe provides you with plenty of gut-friendly fiber. Bonus: The fennel also contains beneficial prebiotics.
6. Smashed chickpea club sandwich
This high-fiber chickpea sandwich on whole grain bread is a delicious no-cook meal for lunch or dinner.
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If you’re in the mood for something heartier than a salad and still don’t want to turn the oven on, this sandwich is for you. Loaded with high fiber whole grains and chickpeas, it’s no surprise that this healthy gut recipe has an impressive 17 grams of fiber per serving.
7. Lentil, raisin and spinach salad
This hearty spinach and lentil salad provides you with plenty of intestinal-friendly prebiotic fiber.
Credit: LIVESTRONG.com
Here’s another cook-free, gut-friendly salad for you – this time with lentils. Lentils are a source of prebiotic fiber that nourishes the good bacteria in your intestines. Lentils are also one of the few legumes that are actually low in FODMAP, which makes them safe for those on a low-FODMAP diet. You can buy the legumes pre-cooked or prepare a large amount earlier in the week for stress-free meals.
