The Best Dinner for Gut Health, According to Dietitians

When we talk about “gut health,” we’re really talking about the gut microbiome—the trillions of microorganisms in your digestive tract. This community doesn’t just affect digestion, it also influences your metabolism, immune system, hormones and even brain function. “Recent research shows that a balanced microbiome supports nutrient absorption, hormone and neurotransmitter production and more,” says Tami Best, M.S., RDN, who specializes in nutrition and gut health.

So what does that mean for dinner? We recommend our Roasted Salmon with Smoky Chickpeas & Greens as one of the best meals you can make for gut health. Each serving provides nearly one-quarter of the Daily Value for fiber (6 grams) from plant foods that feed beneficial gut bacteria. Salmon adds high-quality protein and omega-3 fatty acids to help lower inflammation. If you want to round it out with a grain, choose quinoa, wild rice or barley for added prebiotics—or start with white rice if you’re easing into more fiber to avoid bloating.

Why This Dish Is So Great for Gut Health

Prebiotic Fiber

Diana Mesa, RD, CDCES says legumes are one of her favorite prebiotic sources—and this recipe puts chickpeas to work. They’re tossed with oil, paprika and salt, then roasted until crispy to pair with salmon and kale. Have extras? Roasted chickpeas make a tasty snack on their own or a crunchy salad topping the next day.

This dish also incorporates kale, which also helps to support your gut microbiome. The recipe calls for cooking it on the stovetop for a warm side, but you can serve it chilled if you’d prefer something more refreshing.

May Offer Probiotics

This recipe includes a creamy green dressing to top the salmon and greens. One source of the dressing’s creaminess is buttermilk, an ingredient that sometimes (but not always) contains probiotics. (Check the label for live and active cultures.)

If you’re not sure if your buttermilk contains probiotics, it’s also easy to add probiotics by using plain yogurt instead of buttermilk or mayonnaise in the recipe. Or, you can swap the dressing and make this Creamy Yogurt-Dill Sauce instead.

Anti-Inflammatory Ingredients

This recipe incorporates a few anti-inflammatory ingredients that Best recommends, including green leafy veggies, fatty fish and extra-virgin olive oil. “Anti-inflammatory foods help keep intestinal cells healthy,” says Best. 

Plus, the chickpeas are seasoned with paprika, a spice that may have anti-inflammatory benefits due to its capsaicin content. Capsaicin is responsible for the spicy flavor of foods like paprika and chile peppers. Research suggests that capsaicin may help reduce inflammation and stimulate mucin production in the colon, which supports the growth of healthy gut bacteria.

What to Look For in a Gut-Health-Friendly Dinner

A gut-healthy dinner includes more than just one superstar ingredient—it’s about combining the right foods and habits. Here are the key things to keep in mind.

Probiotic-Rich Ingredients

Probiotics are good-for-you live bacteria that help populate your gut for a healthy microbiome. We still need more research to learn if or when probiotic supplements are beneficial, so getting probiotics from food sources is especially important.

You can find probiotics in foods such as kimchi, sauerkraut, tempeh, miso, kefir and some brands of cottage cheese. Yogurt is another great probiotic-rich food that can be incorporated into dinner—Mesa recommends that it can be used as a base for a dressing or marinade or dolloped onto a bowl of soup.

Prebiotic Fiber

Fiber is great for gut health—especially if it’s a specific type called prebiotic fiber, which acts as food for the healthy bacteria in your gut, allowing them to thrive. 

“The bacteria in your gut ferment prebiotic fiber, releasing byproducts such as gases and short-chain fatty acids,” says Mesa. “Short-chain fatty acids have anti-inflammatory properties, which are not only beneficial to gut health but to overall health, too,” she explains.

The prebiotic foods that Best recommends include whole grains, peas, legumes, artichokes, garlic, honey, asparagus, banana, dandelion greens and onions. Mesa says she loves incorporating potatoes, legumes or plantains in her dinners for prebiotic fiber.

Plant Foods

For a gut-friendly dinner, make sure you’re packing in the plants. One study ifound that people who followed a Mediterranean diet rich in plant foods had significantly more diverse gut microbiomes than those who ate a typical Western diet low in fiber and high in added sugars and animal products. The researchers believe antioxidants—found in abundance in plant foods—may have something to do with this. 

A Low-Stress Environment

Gut health is about more than just the nutrients you eat. It’s also about how you eat. Mindful eating can promote nervous system regulation and help your body enter “rest and digest” mode for optimal digestion. In fact, research on mindfulness-based stress reduction has shown robust improvements in gastrointestinal symptoms among people with IBS, with benefits linked to the ability to stay present and eat with awareness.

Try eating dinner in a low-stress environment. Set aside enough time so you’re not rushed, and aim to eat regularly during the day so you don’t arrive at dinner overly hungry. This gives you the chance to chew your food well. “Digestion begins in the mouth, and in the hustle and bustle of daily life, you might find yourself eating quickly,” says Mesa. Slowing down and chewing thoroughly can support digestion and make meals more enjoyable, she adds.

Our Expert Take

For a healthy gut, it’s important to eat prebiotics, probiotics and anti-inflammatory foods like fatty fish and leafy greens. The best dinner that fits the bill is our Roasted Salmon with Smoky Chickpeas & Greens. To support healthy digestion, experts recommend eating it slowly in a stress-free environment, too. Besides, with a dinner this good, you’ll want to savor and enjoy it.