Gut Friendly Recipes by Indian Gut Nutritionist - Dt. Foram Modi

Indian Gut Health Friendly Recipes for Lunch, Dinner

Avocado Tostada - Healthy Gut Recipe

How this dish helps in improving gut health ?

Avocado tostada is at top list of our gut friendly recipes as it combines nutritious ingredients which will support digestion and overall gut health. The creamy avocado provides healthy fat and it helps in lubricating your gut lining.

It has a high fiber content which supports your bowel movement and the digestive function. In the above avocado tostada dish photo which is shared by one of our gut health diet plans for NRIs, he has also added corn which is providing a insoluble fiber.

Thus it helps promote gut motility and prevent constipation. As you can see in the above photo, there are some dried herbs sprinkled on the top. They are a rich source of antioxidants which helps in reducing the inflammation in gut.

Below are some benefits of consuming such as gut friendly dish containing Avocado –

Rich in Healthy Fats: Avocados provide monounsaturated fats that help lubricate the digestive system.
High in Fiber: Supports digestion, aids in regular bowel movements, and prevents constipation.
Gut Healing: Promotes gut motility and supports a balanced microbiome for optimal digestion.
Insoluble Fiber: Corn provides insoluble fiber that adds bulk to stool and improves gut health.
Antioxidant-Rich: Dried herbs help reduce gut inflammation and support overall gut repair.
Keeps You Full Longer: Helps regulate hunger and promotes a steady flow of energy throughout the day.

Full Gut Friendly Recipe - Avocado Tostada

Ingredients:

1 whole wheat tostada shell (or gluten-free alternative)
1 ripe avocado
½ cup fresh corn kernels (cooked or canned)
1 tablespoon dried oregano or basil
1 teaspoon red pepper flakes (optional)
A pinch of salt and pepper to taste
1 tablespoon lime juice

Recipe Instructions:

Prepare the Tostada Base: If not pre-made, lightly toast the tostada shell in the oven or on a skillet until crispy.
Mash the Avocado: In a small bowl, mash the ripe avocado with a fork. Add lime juice, salt, and pepper for flavor. Mash until smooth or leave a little texture for extra crunch.
Assemble the Tostada: Spread the mashed avocado evenly over the tostada shell, covering it entirely.
Add Toppings: Top with fresh corn kernels, dried herbs (oregano or basil), and red pepper flakes for a slight kick.
Garnish and Serve: Garnish with fresh cilantro and enjoy the dish immediately.

Apple Creamy Salad with Cinnamon - Healthy Gut Recipe

How this dish helps in improving gut health ?

Above is the photo of one of the gut friendly dish shared by our client of Gut Health diet plan at Makes You Eat by Dt. Foram Modi in Borivali, Mumbai. As you can see, it is looking fantastic.

Apples are excellent source of prebiotic fiber and it helps It is helpful for beneficial bacteria in your gut. Apples are also gentle on your stomach and they help to regulate bowel movement.

Finally, cinnamon has antimicrobial properties which helps in balancing the gut bacteria. Top gut nutritionists in India like Dt. Foram Modi recommends such as gut friendly recipes because of the combination of a prebiotic fiber from apple and probiotic from the yogurt or the creamy base.

In addition, cinnamon has anti inflammatory properties which helps in reducing the bloating and discomfort in the gut.

Gut Friendly Recipe - Apple Creamy Salad with Cinnamon

Ingredients:

2 medium apples (preferably red or green)
1/2 cup plain Greek yogurt (or any creamy yogurt of your choice)
1 tablespoon honey (optional for sweetness)
1/2 teaspoon ground cinnamon
1/4 teaspoon vanilla extract (optional)
A pinch of salt
A handful of chopped walnuts or almonds (optional, for crunch)

Recipe Instructions:

Prepare the Apples: Wash the apples thoroughly. Cut them into small cubes or slices, removing the core and seeds.
Make the Creamy Dressing: In a bowl, mix the Greek yogurt, honey (if using), cinnamon, vanilla extract, and a pinch of salt. Stir well to combine and make a creamy dressing.
Assemble the Salad: Add the chopped apples into the creamy dressing. Toss gently to coat the apples evenly with the yogurt mixture.
Add Crunch: If desired, add chopped walnuts or almonds on top for some extra texture and healthy fats.
Chill and Serve: Refrigerate the salad for 15-20 minutes before serving, allowing the flavors to meld together.
Garnish (Optional): Sprinkle a little more cinnamon on top for an extra burst of flavor.

Avocado Paneer Veggies Tostada - Healthy Gut Recipe

How this Avocado dish helps in improving gut health ?

This is the photo of Avocado Paneer Veggies Tostada. It is a gut-friendly recipe which has a rich combination of healthy fat, fiber, and anti-inflammatory foods.

As mentioned above in previous gut friendly recipe containing avocado, avocado is rich in healthy fat which helps lubricate the digestive system. In this dish, we have a paneer and it contains beneficial bacteria.

Probiotics from paneer are useful for good digestion and they help also to soothe an upset stomach. It also has proteins which supports tissue repair inside your gut.

As you can see in the above Tostada with avocado recipe photo, we have added dried herbs like Oregano which has anti-inflammatory benefits.

This is useful to reduce irritation in the digestive tract. Dietitians for functional gut health in India like Dt. Foram Modi recommends such a gut friendly recipes because it helps in reducing the gut discomfort due to its fats, fiber, and probiotics.

Additionally, the anti-inflammatory ingredients helps in reducing the inflammation in gut.

Gut Friendly Recipe - Avocado Panner Veggies Tostada

Ingredients:

1 whole wheat tostada shell (or gluten-free alternative)
1 ripe avocado
1/2 cup paneer (cottage cheese), crumbled
1/4 cup diced bell peppers (mix of red, yellow, and green)
1/4 cup diced tomatoes
1 tablespoon chopped onions (optional)
1 tablespoon olive oil
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes (optional)
Salt and pepper to taste

Recipe Instructions:

Prepare the Tostada: If the tostada shell isn’t pre-made, lightly toast it in the oven or on a skillet until it becomes crispy.
Prepare the Avocado: Cut the ripe avocado in half, remove the seed, and scoop out the flesh into a bowl. Mash the avocado with a fork, adding a pinch of salt and pepper for flavor.
Prepare the Vegetables: Dice the bell peppers and tomatoes into small pieces. If you’re using onions, chop them finely.
Assemble the Tostada: Spread the mashed avocado evenly over the tostada shell, covering the surface.
Add Paneer and Veggies: Sprinkle the crumbled paneer over the avocado, followed by the diced vegetables (bell peppers, tomatoes, onions).
Season the Tostada: Drizzle with olive oil and sprinkle oregano and red pepper flakes (if desired) on top. Adjust the salt and pepper to taste.
Garnish and Serve: Optionally, garnish with fresh cilantro and enjoy the dish immediately.

Some Other Gut Friendly Dishes with their Benefits

Berries Yogurt Bowl - Gut Healthy Dish

This fresh Yogurt berries bowl is a good gut health dish which helps to renew the gut microbiome. This is because of live probiotic cultures naturally present in the yogurt.

In this gut healthy dish recipe, we have added the combination of raspberries and blackberries which provides a dense supply of anthocyanins and pectin. These 2 work together to reduce gut inflammation and ensure smooth digestive tract. All these factors make this dish a perfect gut friendly dish and is recommended by Indian gut nutritionists like Dt. Foram Modi.

Veggies Oats Moong Dal Khichdi - Healthy dish for Gut

This gut friendly bowl is a nutritional powerhouse with aim of to be gentle on the intestinal lining. This bowl also provides high amount of soluble fiber, specifically beta-glucan from the oats.

We have used moong dal which ensures a plant based protein source which is easier to digest. This helps prevent the bloating or gas because of high-fiber meals. Additionally, we have added the carminative spices like cumin or ginger works to stimulate digestive enzymes. All this helps to make this oats a gut friendly dish with rich nutrients.

Quinoa Khichdi with Boiled Beetroot - Gut Healthy Dish

Quinoa khichdi is a healthy gut easy meal is a dish which combines prebiotic fibers of quinoa and carrots with the live probiotics found in the yogurt. The nature of this dish is soft and well cooked. And hence, this dish is very easy for your gut to break down and absorb.

The beetroot in the meal provides essential nitrates that support overall circulation in the digestive system. The ingredients in this gut healthy dish are acting as a feed to your existing gut bacteria and they also introduces new beneficial nutrients to help balance your microbiome.

Jowar Methi Thalipeeth - Healthy dish for Gut

This Jowar Methi Thaleepeeth is a traditional flatbread in Indian kitchens. This is a gut friendly recipe which combines the cooling, gluten free properties of sorghum with the medicinal benefits of fenugreek. Jowar is having good content of magnesium and dietary fiber.

This helps regulate bowel movements and maintains an alkaline environment in the stomach/gut and helps to further prevent acidity. We have added fresh Methi (fenugreek) leaves which adds bitter compounds that stimulate the liver and gallbladder to produce bile.

This in turn significantly improves the breakdown of fats and overall digestion. This is a gut healthy Indian meal recommended by gut nutritionist in Mumbai.

Photos of Gut Friendly Dishes by Gut Nutritionist - Dt. Foram Modi

Below are some other photos of various gut friendly recipes and dishes that our gut nutritionist in Mumbai provides as a part of Gut health diet plan in India.

If you are an NRI in Canada, Middle East, USA, or UK or anywhere in the globe and wants dishes as per the ingredients available in your country, then you are also covered.

We at Makes You Eat by Dt. Foram Modi, provides gut health diet services for NRIs with meal options suitable as per your country of residence.