So, you’ve identified some trigger foods that affect your gut.  Now what?  How do you incorporate the gut friendly foods? Just like it’s important to periodically deep clean and purge unnecessary clutter around the house. It’s helpful to reevaluate your meal planning, shopping and food prepping routine too. Here are a few simple steps towards your gut friendly kitchen.  With the addition of gut-friendly recipes.


Step 1: Take inventory of your pantry 

It might sound scary, but now’s the time to venture into the depths of the pantry to see exactly what you have. Then decide how to use it (or toss it!). Save money as you work through shelf-stable items before purchasing duplicates.  And remember to re-stock those healthy staples that make fast weeknight meal.  Some favorites are canned tomatoes, vegetable broth and nutrient-rich whole grains like quinoa and oats.


Step 2: Embrace Gut-Friendly seasonal produce 

One simple way to get your gut-friendly produce is at your local farmer’s market.  Pick seasonal fruits and vegetables. Bonus: this also means fresher and less expensive finds!  Here’s the link to all the farmer’s market near me (Pittsburgh, Pa).  Do a simple search in your area for a schedule like this.  Try some of these gut – friendly recipes with summer produce from your local farmer’s market:

Blueberry, almond overnight oats

Middle Eastern chickpea salad

Nicoise salad with Tuna


Step 3: Find a Gut-Friendly meal planning method that actually works. 

Remember that meal planning is key to staying on track with healthy living goals so if your current setup isn’t working, it might be time to switch gears. Make it a goal to find an approach that feels doable. If this is something you struggle with, you might consider outsourcing. Try out Nourish 2 Thrive gut-friendly meal plan. Trial the easy to use digital meal planning, that includes recipes.  This could save time so you can focus on improving your culinary skills, use your pantry to the fullest and enjoy home-cooked meals over endless recipe searching.  These recipes are gut- friendly and incorporate many foods found at your local farmer’s market.

Dedicating time to freshen up your cooking routine can produce results that last. A simple, well-planned menu and well-stocked pantry will reduce your stress in the kitchen and limit the need for takeout. Set yourself up for success –  which step will you tackle first?  Contact me to schedule a complimentary health review to evaluate your gut health.