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Holiday Recipes That Support Gut Health

The Cabinet — 12.01.22

Mashed Sweet Potatoes by Love & Lemons

Many people are loyal to mashed potatoes, but by replacing three ingredients, you can boost the gut health of the dish. Sweet potatoes contain double the fiber that white potatoes do and about four times less sugar. Fiber in a holiday meal can help support the gut bacteria digesting your meal as well as physically move the nutrients down your digestive tract. This recipe includes the option for olive oil instead of butter and almond milk instead of dairy milk. Traditional mashed potatoes contain dairy that can be disruptive to many guts.

Check out the full recipe here.

Crowd Pleaser Brussels Sprout Slaw by Rachel Mansfield

Research supports that one of the most valuable choices you can make for gut health, is consuming a variety of plants. A diversity in your diet corresponds to a diversity in the gut and overall healthier digestion! This salad contains a unique combination of ingredients: brussels sprouts + pistachios + pears. The apple cider vinegar in the dressing may also act as a digestive bitter, helping prompt your digestive system to prepare for the incoming meal. Plus, the dish makes for great leftovers! 

Check out the full recipe here.

Creamy Pumpkin Risotto with Sweet and Spicy Roasted Pepitas by Liz Moody

Slow cooked rice in vegetable broth can be soothing to the digestive tract. Regardless of whether your gut is repairing itself from damage, your gut will appreciate this dish. The onion and garlic provide prebiotics while the pumpkin, thyme, and pepitas add a beautiful holiday flavor profile. Since this recipe includes coconut oil instead of butter or milk, it is dairy-free, unlike traditional risotto recipes. If an individual is experiencing SIBO, the onion and garlic can easily be excluded. 

Check out the full recipe here.

Berry Crumble by From My Bowl

This delicious crumble provides a juicy treat that avoids the heavy sugar load that traditional pies might bring while also only containing seven ingredients. One of these ingredients is almond flour. This flour alternative is higher in fiber than traditional white flour. When enjoying a sweet, one way to support gut health is by consuming the sugar alongside fiber. The fiber helps slow down the sugar’s digestion, avoiding a blood glucose spike and feeding potential pathogenic bacteria. 

Check out the full recipe here.


This information is for educational purposes only and should not be taken as medical advice. Please consult a physician before treating any disorder.

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