Our gut thrives on variety, and summer is the perfect season to nourish it. Filling your plate with a rainbow of fresh, in-season fruits and vegetables provides the diverse fibers and plant compounds that beneficial gut bacteria love. Shop local farmers' markets when you can, choose organic options—especially for produce on the Dirty Dozen™ list—and always wash your fruits and vegetables well to help reduce pesticide exposure that may disrupt the gut microbiome.

The health of your gut shapes so much more than digestion. It influences your immune system, hormones, metabolism, mood, skin, and energy levels. After all, you are not simply what you eat—you are what you digest and absorb. By feeding your gut with a variety of colorful plants, quality proteins, healthy fats, and fermented foods, you're investing in the foundation of your overall health.

Packed with fiber, protein, healthy fats, prebiotics, and fermented foods, this bowl is designed to nourish your gut microbiome while keeping you satisfied and energized.

Ingredients

Serves: 2

Base

• 2 cups mixed greens or arugula

• 1 cup cooked quinoa or brown rice

Protein

• 2 4-6oz grilled organic chicken breasts, sliced

Fiber & Prebiotic Veggies

• 1 cup roasted chickpeas

• 1 cup cucumber, chopped

• 1 cup shredded purple cabbage

• 1 cup chopped bell peppers

• ½ avocado, sliced

• ¼ cup fresh herbs such as parsley, cilantro, or mint

Fermented Topping

• 2-4 Tbsp sauerkraut

Lemon-Tahini Dressing

• ¼ cup tahini

• Juice of 1 lemon

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon honey

• 1 small garlic clove, minced

• 2–3 tablespoons water

• Sea salt and black pepper to taste

Whisk all ingredients together until smooth, adding water as needed to reach your desired consistency

Instructions:

Wash and prep all veggies.
Divide the greens and quinoa between two bowls.
Top with grilled chicken, roasted chickpeas, vegetables, avocado, and sauerkraut.
Drizzle with the lemon-tahini dressing and finish with fresh herbs.
Gut Health Benefits: This bowl provides fiber to feed beneficial bacteria, prebiotic foods like garlic and chickpeas, fermented foods to support microbial diversity, quality protein for blood sugar balance, and healthy fats to support nutrient absorption.

Gut Health Benefits

This bowl provides fiber to feed beneficial bacteria, prebiotic foods like garlic and chickpeas, fermented foods to support microbial diversity, quality protein for blood sugar balance, and healthy fats to support nutrient absorption.

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