The best dinner for gut health, Dietitians recommend this dish because to its high prebiotic, probiotic, and antioxidant content
When we use the phrase "gut health," we primarily refer to the health and diversity of the gut microbiome—all of the microorganisms that live in your gastrointestinal tract. This colony of gut bugs has a significant impact on your general wellness.
According to Tami Best, M.S., a registered dietitian nutritionist with Top Nutrition Coaching who specializes in gut health, recent scientific research supports the idea that a balanced, healthy microbiome plays a role in nutrient digestion and absorption, hormone generation, neurotransmitter production, metabolism, and immune system, among other things.
12 Foods That Improve Gut Health Overnight
Nutrition, particularly a plant-based diet high in probiotics, can help sustain a healthy gut. But what exactly does this look like? To give you an idea, we'll start with dinner. We spoke with gut-health specialists about how to prepare a gut-healthy dinner, what foods they recommend, and how to eat them to maintain your microbiota. Continue reading.
What to Look For in a Gut-Healthy Dinner
Probiotic-Rich Ingredients
Probiotics are beneficial living microorganisms that help populate your gut and promote a healthy microbiome. The National Center for Complementary and Integrative Health states that more research is needed to determine whether or not probiotic pills are effective, therefore receiving probiotics from food sources is very crucial.
**The best dinner for gut health: Roasted salmon with smoky chickpeas & greens**
A healthy gut is essential for overall health and well-being. A healthy gut microbiome is associated with a reduced risk of chronic diseases such as heart disease, obesity, and type 2 diabetes.
There are many things you can do to support gut health, including eating a healthy diet, exercising regularly, and getting enough sleep. One of the best things you can do for your gut is to eat a diet rich in prebiotics, probiotics, and antioxidants.
Prebiotics are non-digestible food ingredients that promote the growth of beneficial bacteria in the gut. Probiotics are live bacteria that are similar to the good bacteria that naturally live in the gut. Antioxidants help protect the cells of the body, including those in the gut, from damage.
Roasted salmon with smoky chickpeas & greens is a delicious and nutritious dinner that is a great source of prebiotics, probiotics, and antioxidants.
**Prebiotics**
The chickpeas in this dish are a good source of prebiotics. Prebiotics are found in many plant foods, including legumes, vegetables, and fruits. They are not digestible by humans, but they are digested by the beneficial bacteria in the gut.
The chickpeas in this dish are also a good source of fiber, which is another type of prebiotic. Fiber helps to feed the beneficial bacteria in the gut and promote their growth.
**Probiotics**
The salmon in this dish is a good source of probiotics. Probiotics are found in fermented foods, such as yogurt, kefir, sauerkraut, and kimchi. They are also found in some supplements.
The salmon in this dish is a good source of omega-3 fatty acids, which have been shown to support gut health. Omega-3 fatty acids help to reduce inflammation in the gut, which can help to improve gut health.
**Antioxidants**
The greens in this dish are a good source of antioxidants. Antioxidants help to protect the cells of the body, including those in the gut, from damage.
The greens in this dish are also a good source of fiber, which helps to feed the beneficial bacteria in the gut.
**Recipe**
Ingredients:
* 1 pound salmon fillet, skin on
* 1 can (15 ounces) chickpeas, drained and rinsed
* 1/2 cup chopped onion
* 1/4 cup chopped red bell pepper
* 1/4 cup chopped green bell pepper
* 1/4 cup chopped fresh cilantro
* 1 tablespoon olive oil
* 1 teaspoon smoked paprika
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 400 degrees F (200 degrees C).
2. Place salmon fillet on a baking sheet.
3. In a medium bowl, combine chickpeas, onion, bell peppers, cilantro, olive oil, smoked paprika, salt, and pepper.
4. Spread chickpea mixture over salmon fillet.
5. Bake for 20-25 minutes, or until salmon is cooked through.
Serve immediately.
**Tips**
* For a more intense smoky flavor, use smoked paprika powder instead of regular paprika.
* You can add other vegetables to this dish, such as zucchini, mushrooms, or asparagus.
* Serve with your favorite side dish, such as roasted potatoes, brown rice, or quinoa.
**Conclusion
Roasted salmon with smoky chickpeas & greens is a delicious and nutritious dinner that is a great way to support gut health. This dish is a good source of prebiotics, probiotics, and antioxidants, all of which are important for gut health.
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