A nutritionist shares her favorite gut health recipes — high in fiber, fermented food, and healthy fats

• Fiber is essential for a healthy gut, and boosts your natural energy levels.
• Federica Amati is the head nutritionist for nutrition app ZOE.
• Amati shared her favorites gut health recipes with probiotics and omega-3 fatty acids.

Eating more gut-healthy foods like beans and nuts not only nurtures your digestive system, it can help you ditch the afternoon slump.

"We know a high fiber diet helps with energy levels," Federica Amati, medical scientist and head nutritionist at the nutrition app ZOE, told Business Insider.

If you often feel a drowsiness or brain fog after eating, you may not be getting the right balance of nutrients like fiber, probiotics, and healthy fats.

For a lasting boost, Amati recommends loading up on complex carbs like beans and veggies, fermented foods, and healthy fats, and swapping other drinks for alcohol, which can be hard on the gut.

Here are her favorite ways to eat for better gut health.

Make crispy potatoes healthier with olive oil and chickpea flour

Potatoes are a starchy staple to round out a meal, but instead of reaching for fries or chips, trying roasting potatoes in the oven for a healthier choice.

Amati makes her roasted potatoes with heart-healthy olive oil and coats them in chickpea flour for extra fiber while making them crispy.

"You're adding a layer of better fat, the taste is delicious, but it's just slightly more nutritious," she said.

Eat more beans

Beans have been called a longevity superfood because they're a good source of fiber as well as protein for healthy, filling side dishes, soups and stews.

In fact, this may soon be a federal recommendation. A recent report from USDA advisors said new dietary guidelines should encourage Americans to eat more beans to reduce the risk of chronic disease.

Amati said she likes to make a side of homemade Boston baked beans for dinner gatherings. Ingredients like apple cider vinegar bring tangy, savory notes to a pot of beans along with a little bit of probiotics — good bacteria that support healthy digestion.

Try fish with olive oil, veggies, and fresh herbs for a high-protein meal

For dinner, Amati said fish is a good protein source that also provides healthy fats like omega-3 fatty acids, which support gut health.

She said she makes fish drizzled with olive oil and seasoned with a handful of fresh parsley, a generous portion of lemon juice, and a sprinkle of lemon zest.

This approach is in line with the Mediterranean diet which has been ranked one of the healthiest for the gut and for overall wellness.

Fresh, zesty ingredients like citrus, rosemary, parsley, garlic, and other seasonings can support your metabolism by making you more likely to slow down and appreciate your food and avoid overeating.

"Herbs and spices can be quite revitalizing," Amati said. "You're less likely to just continue to eat mindlessly because it helps you to connect with the food more when it's a good, varied flavor experience."

For fiber at dinner, fill a big portion of your plate with produce. One of Amati's go-to veggie recipes in the winter is cauliflower with a cheese sauce made using milk, Parmesan and chickpea flour, instead of a store-bought sauce which is an ultra-processed food.

"It doesn't have to be high lift, but it reduces the amount of additives that I use," she said.

Sip on sparkling water or kombucha to cut back on alcohol

Drinking to wind down in the evening can be tempting, but there's growing evidence that alcohol can derail gut health and may increase the risk of cancer. The safest approach is to practice drinking in moderation (if at all), such having a glass of wine with dinner.

Amati said refreshing alcohol-free drinks can make it easier to cut back, such as sparkling water flavored with fruit or cucumber.

Kombucha is another healthy alternative with some probiotic benefits — Amati recommends looking for low-sugar varieties.

Snack on olives, nuts, and fermented foods

Between meals, Amati said she often has olives and nuts, both a good source of healthy fats and some fiber.

You don't have to completely give up on your favorite snacks like chips, but mixing in nutritious snacks can help you enjoy them in moderation and improve your gut health at the same time.

"It's more flavor, which is nice, and it means that you have an option to add some foods to your plate that are actually really great for you," Amati said.

Adding in fermented foods like kimchi or sauerkraut to a snack plate or cheese board offer more flavorful choices as well as probiotics for a healthy gut, she said.

Don't restrict your diet — add more gut-healthy foods instead

Amati's overall approach to healthier eating focuses on positive nutrition, or eating more nutrient-dense foods instead of restricting.

"It's much more about the food you do eat than the food that you avoid," Amati said.

Including more gut-friendly foods like beans to your diet can help you manage your appetite and reduce the amount of room on your plate for less nutritious options like processed foods.

As you work to include more fiber and probiotics in your diet, it's also helpful to be patient and make slow, sustainable changes over time instead of trying to overhaul your diet all at once.

"One of the biggest takeaways is consistency over perfection," Amati said.