THE BEST WAYS TO

HEAL YOUR GUT

Science-backed recommendations & recipes
The goal of “gut health” refers to promoting and enriching the
healthy microorganisms that live within our digestive system.
Maintaining the health of the bacteria in the gut, or the gut
microbiome, is critical for physical and mental health, immunity, and
much more.

Why is gut health important?

3

Markers of gut health 4

Ways to improve gut health 5

Gut-friendly recipes 6

References 18

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 WHY IS GUT HEALTH
IMPORTANT?
— Helps maintain a healthy immune system.
Did you know that 70% of the immune system lives in the gut? A single layer of cells separates our
microbiota from our immune system. The gut contains a rich community of healthy microbes that
compete against invading pathogens, acting as your body’s first defense against infection. Research,
especially of late, has found that your microbiome is a key component of a healthy immune system and
your body’s ability to fight off viral and bacterial infections. [1,2]

— Enhances digestion and absorption of food.

A key sign of a healthy gut is the proper digestion and absorption of food. When the gastrointestinal
(GI) tract is functioning appropriately, gas, bloating, nausea, vomiting, diarrhea, and constipation are
less common. Signs that your gut health may be impaired include micronutrient deficiencies, abdominal
pain, and irregular bowel movements that can cause severe discomfort. [1]

— Communicates with the brain.

The gut and the brain share a special connection known as the gut-brain axis, and the two engage
in constant communication with each other. The gut’s microbiome promotes mental health by
stimulating and producing neurons that send signals to the brain. For example, 90% of serotonin, a
neurotransmitter associated with the regulation of mood, sleep, and memory, is produced in the gut.[4]
To optimize our brain’s capability, it's important to also improve the health of the gut.

— Mitigates inflammation.
Inflammation often arises from allergies, autoimmune diseases, aging, type 2 diabetes, and obesity.
Research shows that the gut is significantly related to inflammation levels, therefore, a healthy gut can
help mitigate inflammation from these chronic diseases. [3]

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IMPORTANT MARKERS
OF GUT HEALTH
— Sugar (fasting glucose, HbA1c)

Some studies indicate that probiotic supplementation may help lower fasting blood glucose levels. [5]
Additionally, prebiotics found in fiber-rich foods work by slowing down the absorption of sugar helping
to improve blood glucose control.

— Inflammation (hsCRP)
Chronic inflammation of the digestive tract can inhibit nutrient absorption. Elevated levels of the
inflammatory marker high sensitivity C-Reactive Protein (hsCRP) and White Blood Cells (WBC) may also
heavily impact the body's ability to break down and digest food. [6]

— Lipids (total cholesterol, HDL cholesterol, triglycerides)

Studies looking at the effects of probiotic supplementation found that subjects who regularly took a
probiotic had significantly lower levels of total cholesterol, LDL (bad) cholesterol, and triglycerides, and
higher levels of HDL (good) cholesterol compared to those who did not. [7] Higher microbial richness
has also been associated with healthy lipid levels. [8]

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WAYS TO IMPROVE
GUT HEALTH
— Consume probiotics and fermented foods.
Taking a daily probiotic supplement can help maintain a healthy balance of gut bacteria, alleviate
constipation, gas, bloating, and reduce intestinal inflammation. Probiotics are naturally found in many
fermented foods such as like yogurt, kefir, kombucha, sauerkraut, and kimchi. [9,10]

— Manage your stress levels.

Increased stress levels, both personal and work-related, may cause gastrointestinal upset like acid
reflux, ulcers, and functional dyspepsia (the chronic feeling of upper GI discomfort) [11]. Adding
practices to your daily routine, such as yoga or meditation, can play a significant role in stress
management.

— Eat more fiber.

Fiber is broken down in the large intestine, where it fuels the growth of beneficial bacteria, which
enhances motility, gastric emptying, and increases stool weight and frequency of bowel movements.
[8,10] Focus on foods high in resistant starch and fiber, such as whole grains, legumes, fruits, and
vegetables.

— Get adequate sleep.

Adequate sleep is very important for a healthy gut microbiome. Our microbiome has its own circadian
rhythm and gut microbes oscillate in abundance and activity during the day and night. Aim for 7-8 hours
of sleep per night for optimal gut health.[13]

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GUT-FRIENDLY
RECIPES

@2018 InsideTracker
Proprietary & Confidential.
Maple Cinnamon Granola
Recommended to improve: glucose, cholesterol, inflammation, cortisol

Prep: 5 mins Cook: 10 mins Makes: 6

Per serving: 287 calories; 20 g fat; 25 g carbohydrates; 3 g protein

INGREDIENTS
1/2 cup almonds, chopped
1/2 cup walnuts, chopped
1/2 cup unsalted pumpkin seeds
3 tbsp coconut oil, melted
¼ cup maple syrup, less or more
for desired sweetness level
2 tsp ground cinnamon
1/2 tsp sea salt
1 cup unsweetened toasted
coconut chips or pieces (not
shredded)
DIRECTIONS
Preheat the oven to 350ºF. Line a large baking sheet with parchment
paper.
To a large bowl, add almonds, walnuts and pumpkin seeds, coconut oil,
maple syrup, cinnamon, and salt. Mix everything together until nuts
and seeds are evenly coated. Bake for 7-10 minutes, or until lightly
browned.
Remove nut and seed mixture from the oven and mix in coconut chips
and dried fruit.
Serve granola with probiotic-rich yogurt and fresh fruit.
For storing, cool granola completely and keep in an airtight jar at room
temperature for up to one month.

1/2 cup dried unsweetened

fruit of choice (i.e., raisins, dried
cranberries, dried cherries)

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Apple Pie Oatmeal
Recommended to improve: glucose, inflammation group, cortisol

Prep: 5 mins Cook: 10 mins Makes: 1

Per serving: 353 calories; 9 g fat; 65 g carbohydrates; 7 g protein

INGREDIENTS DIRECTIONS
½ cup rolled oats Bring almond milk and vanilla to a boil in a medium pot, then add in
oats, cinnamon, nutmeg, and salt, mix together, then reduce heat to
1 tsp cinnamon low.

¼ tsp nutmeg Cook for 5-7 minutes, or until liquid is absorbed. Halfway through
cooking, stir in half of the chopped apple slices and maple syrup.
Pinch of sea salt
Cook on low until liquid is absorbed and apples are fork-tender.
1 tsp vanilla extract
When oats are done cooking, transfer them to a bowl and top with the
1 tbsp maple syrup other half of the apple and pecans.

1 cup unsweetened almond milk

1 medium apple, chopped

Handful of pecans

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Tropical Green Smoothie
Recommended to improve: testosterone, liver enzymes, calcium, folate

Prep: 5 mins Cook: 3 mins Makes: 1

Per Serving: 216 calories; 2 g fat; 47 g carbohydrates; 7 g protein

INGREDIENTS DIRECTIONS
1 cup baby spinach Pour the almond milk into a blender and add the baby spinach leaves.
Pulse to grind the baby spinach leaves.
1 frozen banana
Add the banana, pineapple, and Greek yogurt to the blender and blend
1/2 cup fresh or frozen pineapple until you reach a smooth consistency.

1/3 cup plain Greek yogurt

1/2 cup almond milk

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Asian Quinoa Salad
Recommended to improve: glucose, cholesterol, inflammation, cortisol

Prep: 5 min Cook: 12 mins Makes: 1

Per serving: 378 calories; 23 g fat; 34 g carbohydrates; 10 g protein

INGREDIENTS
1/4 cup quinoa, uncooked
1 1/2 tsp olive oil
1/2 cup chicken broth
DIRECTIONS
In a small saucepan, heat the olive oil on medium-high heat. When the
oil is hot, stir in the quinoa and toast for 1 minute.
Add the chicken broth, soy sauce, ginger root, green onion, lime juice,
and black pepper to the saucepan; bring to a boil.

1 tsp soy sauce Once boiling, cover and reduce to a simmer for about 10 minutes, or
until all the liquid has been absorbed. Transfer to a bowl and top with
1 tsp ginger root fresh avocado.

1/2 green onion

2 tsp lime juice

1/4 tsp black pepper

1/3 an avocado

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One Pan Salmon & Veggie Bake
Recommended to improve: glucose, liver enzymes, inflammation, magnesium,
vitamin B12, vitamin D, cortisol

Prep: 10 mins Cook: 25 mins Makes: 1

Per serving: 679 calories; 23 g fat; 68 g carbohydrates; 50 g protein

INGREDIENTS DIRECTIONS
6 oz salmon Preheat oven to 400 degrees F.

1/2 cup sweet potato Line a baking sheet with parchment paper and set aside.

1 cup green beans Thinly slice the sweet potato into rounds and place on the baking sheet
with green beans and red onion.
1/4 red onion, sliced
Mix together the olive oil, lemon juice, and garlic. Drizzle over the
1/4 tsp dried dill veggies and toss to evenly coat.

1/8 tsp salt Place the salmon in the middle of the veggies on the baking sheet and
drizzle with any remaining dressing.
1/8 tsp black pepper
Place the lemon slices over the top of the salmon and sprinkle with dill,
3 lemon slices salt and pepper.

1 tbsp olive oil Place pan in oven and bake for 20 minutes or until veggies are tender.

1 tbsp lemon juice

1 garlic clove

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Simple Tempeh Stir Fry
Recommended to improve: cholesterol, inflammation, liver enzymes

Prep: 5 mins Cook: 15 mins Makes: 1

Per serving: 392 calories; 26 g fat; 22 g carbohydrates; 24 g protein

INGREDIENTS DIRECTIONS
4 oz tempeh Mince garlic.

1/4 cup chopped onion
1 clove garlic
1/2 cup shredded carrots
Heat the coconut oil in a large frying pan. When melted, saute the
mushrooms, onions, and carrots until tender.
Add the garlic and saute for 2 minutes. Add in tempeh and season with
salt and pepper. Cook until golden brown.

1 cup baby spinach Add the baby spinach and cook until wilted.

1/2 cup sliced mushrooms

1 tbsp sesame oil

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Arugula Hummus
Recommended to improve: glucose, cholesterol, inflammation, cortisol,
liver enzymes

Prep: 5 mins Cook: 3 mins Makes: 4

Per serving: 180 calories; 12 g fat; 16 g carbohydrates; 4 g protein

INGREDIENTS DIRECTIONS
1cup garbanzo beans In a food processor, combine the garbanzo beans, the arugula, the
tahini, the lemon juice, and the garlic.
½ cup arugula
Pulse until the garbanzo beans are chopped.
2 tbsp tahini
While blending, slowly add the olive oil until a smooth, creamy
2 tbsp lemon juice consistency is reached.

1 clove garlic Season with salt and pepper to taste.

2 tbsp olive oil

Salt and pepper to taste

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Pistachio Chicken Salad
Recommended to improve: glucose, cholesterol, inflammation, cortisol, liver
enzymes, iron

Prep: 20 mins Cook: 12 mins Makes: 1

Per serving: 374 calories; 31.2 g fat; 5.2 g carbohydrates; 20.2 g protein

INGREDIENTS DIRECTIONS
1/4 cup pistachio nuts Finely dice the pistachio nuts and place half of them aside. Put the
remaining half of the pistachio nuts on a plate and press the chicken
1 tbsp olive oil breast into the nuts.

1 chicken breast Heat the olive oil in a medium-sized frying pan.

1 tsp garlic powder Sprinkle the chicken breast with garlic powder and black pepper
and saute it in the frying pan until cooked (white center or internal
1 tsp black pepper temperature of at least 165F).

3 cups baby spinach Thinly slice the chicken and set aside to let rest. Slice the pepper and
green onion.
1/2 cup halved cherry tomatoes
In a small bowl, combine the spinach leaves, tomatoes, avocado, bell
1/4 avocado pepper, and green onion. Toss ingredients.

1/4 yellow bell pepper Top with the sliced chicken and finish with balsamic dressing.

1/2 green onion

2 tbsp balsamic vinaigrette

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Miso Roasted Broccoli
Recommended to improve: glucose, inflammation, cholesterol, folate

Prep: 10 mins Cook: 30 mins Makes: 3

Per serving: 136 calories; 6 g fat; 18 g carbohydrates; 5 g protein

INGREDIENTS DIRECTIONS
2 tbsp white miso paste Preheat oven to 425F and line a baking sheet with parchment paper.

1 tbsp sesame oil Make the sauce: In a big bowl, add the miso, sesame oil, maple syrup,
tamari, rice vinegar, and ground ginger, mix until well combined.
1 tbsp maple syrup
Add the broccoli florets and toss until evenly coated.
1 tbsp tamari
Add the broccoli and onion to the baking sheet and roast in the oven
1 tsp rice vinegar for 30 mins or until tender and crispy.

Serve with cooked brown rice or quinoa and protein of choice.

1/4 tsp ground ginger

4 cloves of garlic, minced

3 cups broccoli florets

1 red onion, peeled, cut into

quarters

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Three Bean Salad
Recommended to improve: inflammation, liver enzymes, cholesterol, glucose,
magnesium, cortisol
Prep: 15 mins Cook: 2 mins Makes: 6
Per serving: 339 calories; 15 g fat; 44 g carbohydrates; 11 g protein

INGREDIENTS DIRECTIONS
For the salad: Strain and rinse the beans, then add them to a large bowl. To the same
bowl add the remaining salad ingredients, gently toss together until
15 oz can black beans well combined.

15 oz can chickpeas
15 oz can kidney beans
1 cup cherry or grape tomatoes
To a small bowl, add the dressing ingredients, whisk together until
evenly incorporated.
Slowly pour the dressing over the salad and toss together until
ingredients are evenly coated.

1 English cucumber, diced

½ red onion, diced

1 avocado, sliced

1/4 cup cilantro, chopped

For the dressing:

3 tbsp olive oil

1 tbsp lemon juice

1/2 tsp salt

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 TAKE CONTROL
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REFERENCES
1. Bischoff, S.C. 'Gut health': a new objective in medicine?. BMC Med 9, 24 (2011). https://doi.
org/10.1186/1741-7015-9-24
2. Intestinal barrier function: Molecular regulation and disease pathogenesis. (2009). Journal of Allergy
and Clinical Immunology, 124(1), 21-22. doi:10.1016/j.jaci.2009.06.003
3. Hakansson, A., & Molin, G. (2011). Gut microbiota and inflammation. Nutrients, 3(6), 637–682. https://
doi.org/10.3390/nu3060637
4. ivision of Gastroenterology & Hepatology. (n.d.). Retrieved October 22, 2020, from https://med.
nyu.edu/medicine/gastro/about-us/Gastroenterology-news-archive/your-gut-feeling-healthier-
digestive-system-means-healthier
5. Ruan, Y., Sun, J., He, J., Chen, F., Chen, R., & Chen, H. (2015). Effect of Probiotics on Glycemic Control: A
Systematic Review and Meta-Analysis of Randomized, Controlled Trials. PloS one, 10(7), e0132121.
https://doi.org/10.1371/journal.pone.0132121
6. Nobaek S, Johansson ML, Molin G, Ahrné S, Jeppsson B. “Alteration of intestinal microflora is
associated with reduction in abdominal bloating and pain in patients with irritable bowel
syndrome.” The American Journal of Gastroenterology. 2000 May;95(5):1231-8.
7. Konturek PC, Brzozowski T, Konturek SJ.”Stress and the gut: pathophysiology, clinical consequences,
diagnostic approach and treatment options.” Journal of Physiology and Pharmacology. 2011
Dec;62(6):591-9.
8. Fu, J., Bonder, M. J., Cenit, M. C., Tigchelaar, E. F., Maatman, A., Dekens, J. A., Brandsma, E.,
Marczynska, J., Imhann, F., Weersma, R. K., Franke, L., Poon, T. W., Xavier, R. J., Gevers, D., Hofker,
M. H., Wijmenga, C., & Zhernakova, A. (2015). The Gut Microbiome Contributes to a Substantial
Proportion of the Variation in Blood Lipids. Circulation research, 117(9), 817–824. https://doi.
org/10.1161/CIRCRESAHA.115.306807
9. Vanegas SM, Meydani M, Barnett JB, Goldin B, Kane A, Rasmussen H, Brown C, Vangay P, Knights D,
Jonnalagadda S, Koecher K, Karl JP, Thomas M, Dolnikowski G, Li L, Saltzman E,, Wu D, Meydani SN.
“Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut
microbiota and immune and inflammatory markers of healthy adults.” The American Journal of
Clinical Nutrition. 2017 Mar;105(3):635-650.
10. Cooper DN, Kable ME, Marco ML, De Leon A, Rust B, Baker JE, Horn W, Burnett D, Keim NL.”The
Effects of Moderate Whole Grain Consumption on Fasting Glucose and Lipids, Gastrointestinal
Symptoms, and Microbiota.” Nutrients. 2017 Feb 21;9(2). pii: E173.
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12. Allen, A., Hutch, W., Borre, Y. et al. Bifidobacterium longum 1714 as a translational psychobiotic:
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