Category_Bloating

    5 Five minute gut healing meals that work

    Written By on June 08, 2022

    Food prep that's gut healing and highly nutritious doesn't have to take a lot of time. Here are 5 quick fire yet highly nutritious meals that will help you on your gut health journey - and that won't make you late for the bus.


    1. Hard boiled eggs + Collagen Coffee + Berries.

    Boiling eggs? It take as long to boil 6 as it does one. So boil 6, eat 2, make your collagen coffee (coffee, scoop of collagen, milk of your choice) whilst the eggs are on the boil, grab some berries for after. Quick, nutrient dense, digestible, balanced.

    2. Multi-minerals in minutes.

    Get your blender out. Put half a banana in, your favourite type of milk, a pinch of cinnamon, cacao, chocolate Hero Protein (if you're ok on dairy), a tablespoon of collagen, ice, blend.

    Note - your milk should have some fat in it, otherwise you might get rather hungry after an hour or 2. Also note, try 3 liver capsules here to really explode the nutrient value of the meal.

    3. Steve's famous French toast.

    Two slices of properly made sourdough, two eggs, 4 eggs whites and a drizzle of maple syrup or honey. Whisk the eggs in a bowl, get your pan on the heat and lay down some butter or ghee. Dip the sourdough in the eggs, place on the hot pan. Flip after approx. 2 mins. Drizzle with maple syrup or honey, slide them off the pan. Enjoy with a collagen coffee or tea.

    french toast recipe

    4. The Snack Pack (ultimate edition). 

    Coconut flakes, 15g. Halved or quartered macadamias, 15g. Dark chocolate, quartered, 15g. Add to a little baggie. Enjoy!

    5. Single ingredient supper

    A bowl of lychees or similar. A platter of hard cheese, olives, salted meat. A bowl of chips cooked in coconut oil. Dessert = Hero Protein (for the protein).

     

    Scientific References:

    1. Zhang, X., Li, Y., Del Gobbo, L. C., Rosanoff, A., Wang, D. D., Willett, W. C., & Hu, F. B. (2020). Effects of magnesium supplementation on blood pressure: A meta-analysis of randomized double-blind placebo-controlled trials. JAMA Internal Medicine, 180(9), 1181–1190. https://doi.org/10.1001/jamainternmed.2020.3306
    2. Mutchler, C. (2025, January 7). Follow the 10-3-2-1-0 sleep rule for a better night's rest. Health. https://www.health.com/10-3-2-1-0-sleep-rule-8763555?
    3. Mutchler, C. (2025, January 7). Follow the 10-3-2-1-0 sleep rule for a better night's rest. Health. https://www.health.com/10-3-2-1-0-sleep-rule-8763555
    4. Mutchler, C. (2025, January 7). Follow the 10-3-2-1-0 sleep rule for a better night's rest. Health. https://www.health.com/10-3-2-1-0-sleep-rule-8763555
    5. He, M., Ru, T., Li, S., Li, Y., & Zhou, G. (2022). Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students. Journal of Sleep Research, 32(2), e13724. https://doi.org/10.1111/jsr.13724
    6. Lee, W., & Jung, K. Y. (2023). Effect of the combined use of morning blue-enriched lighting and night blue-suppressed lighting (MENS) on sleep quality. Journal of Sleep Medicine, 20(2), 118–126. https://doi.org/10.13078/jsm.230016
    7. Nilsson, A. (2006). Effects of indigestible carbohydrates and glycaemic index of cereal products on glucose metabolism, satiety and cognitive function in healthy subjects: Emphasising mechanisms for glycaemic regulation at the acute, second and third meal [Doctoral thesis, Lund University]. Lund University Research Portal. https://portal.research.lu.se/en/publications/effects-of-indigestible-carbohydrates-and-gi-of-cereal-products-o
    8. Zamani, F., Sohrabi, M. R., & Alavian, S. M. (2011). The effect of probiotics on gastrointestinal symptoms in patients with irritable bowel syndrome: A randomized controlled trial. Gastroenterology and Hepatology from Bed to Bench, 4(1), 13–16.
    9. Pouchieu, C., Pourtau, L., Brossaud, J., Gaudout, D., Corcuff, J.-B., Capuron, L., Castanon, N., & Philip, P. (2023). Acute effect of a saffron extract (Safr’Inside™) and its main volatile compound on the stress response in healthy young men: A randomized, double blind, placebo-controlled, crossover study. Nutrients, 15(13), 2921. https://doi.org/10.3390/nu15132921
    10. Wauquier, F., Boutin-Wittrant, L., Pourtau, L., Gaudout, D., Moras, B., Vignault, A., Monchaux De Oliveira, C., Gabaston, J., Vaysse, C., Bertrand, K., Abrous, H., Capuron, L., Castanon, N., Vauzour, D., Roux, V., Macian, N., Pickering, G., & Wittrant, Y. (2022). Circulating human serum metabolites derived from the intake of a saffron extract (Safr’Inside™) protect neurons from oxidative stress: Consideration for depressive disorders. Nutrients, 14(7), Article 1511. https://doi.org/10.3390/nu14071511
    11. Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials. (2023). SAGE Open Medicine, 11, 11786388231160317. https://doi.org/10.1177/11786388231160317
    12. Cheah, K. L., Norhayati, M. N., Yaacob, L. H., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9), e0257843. https://doi.org/10.1371/journal.pone.0257843
    13. Anghelescu, I.-G., Edwards, D., Seifritz, E., & Kasper, S. (2018). Stress management and the role of Rhodiola rosea: A review. International Journal of Psychiatry in Clinical Practice, 22(4), 242–252. https://doi.org/10.1080/13651501.2017.1417442
    14. Di Pierro, F., Sisti, D., Rocchi, M., Belli, A., Bertuccioli, A., Cazzaniga, M., Palazzi, C. M., Tanda, M. L., & Zerbinati, N. (2024). Effects of Melissa officinalis Phytosome on sleep quality: Results of a prospective, double-blind, placebo-controlled, and cross-over study. Nutrients, 16(23), Article 4199. https://doi.org/10.3390/nu16234199MDPI+1MDPI+1
    15. Fidelix de Mecenas, V. G., Alves, T. V. S., Pedrosa, A. K. P., Lima, M. O., Menezes, R. C. E., Serenini, R., & Longo-Silva, G. (2023). Association of morning and evening physical exercise with sleep quality and insomnia: Differences between chronotypes. International Journal of Sport, Exercise and Health Research, 7(2), 64–72. https://doi.org/10.31254/sportmed.7206
    16. Yuko, E. (2024, September 25). Feeling burned out at work? New research shows this type of exercise might help. Health. https://www.health.com/moderate-exercise-may-reduce-job-burnout-8676128
    17. Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, Article 432. https://doi.org/10.1038/s41598-022-27247-yNature
    18. Kopplin, C. S., & Rosenthal, L. (2022). The positive effects of combined breathing techniques and cold exposure on perceived stress: A randomized trial. Current Psychology, 42(31), 27058–27070. https://doi.org/10.1007/s12144-022-03739-yPubMed+4ResearchGate+4OUCI+4
    19. Arab, A., Rafie, N., Amani, R., & Shirani, F. (2023). The role of magnesium in sleep health: A systematic review of available literature. Biological Trace Element Research, 201, 121–128. https://doi.org/10.1007/s12011-022-03162-1
    20. Schutten, J. C., Joris, P. J., Minović, I., Post, A., van Beek, A. P., de Borst, M. H., Mensink, R. P., & Bakker, S. J. L. (2021). Long-term magnesium supplementation improves glucocorticoid metabolism: A post-hoc analysis of an intervention trial. Clinical Endocrinology, 94(2), 150–157. https://doi.org/10.1111/cen.14350
    21. de Baaij, J. H. F., Hoenderop, J. G. J., & Bindels, R. J. M. (2015). Magnesium in man: Implications for health and disease. Physiological Reviews, 95(1), 1–46. https://doi.org/10.1152/physrev.00012.2014
    22. de Baaij, J. H. F., Hoenderop, J. G. J., & Bindels, R. J. M. (2015). Magnesium in man: Implications for health and disease. Physiological Reviews, 95(1), 1–46. https://doi.org/10.1152/physrev.00012.2014
    23. Cryer, P. E. (2001). Nocturnal hypoglycemia: Clinical manifestations and therapeutic implications. Diabetes Care, 24(5), 1049–1056. https://doi.org/10.2337/diacare.24.5.1049ScienceDirect+1ScienceDirect+1
    24. Passos, G. S., Youngstedt, S. D., Rozales, A. A. R. C., Ferreira, W. S., De-Assis, D. E., De-Assis, B. P., & Santana, M. G. (2023). Insomnia severity is associated with morning cortisol and psychological health. Sleep Science, 16(1), 92–96. https://doi.org/10.1055/s-0043-1767754
    25. Swanson, G. R., Engen, P. A., Young, M. E., & Keshavarzian, A. (2021). Disrupted circadian rest-activity cycles in inflammatory bowel disease are associated with aggressive disease phenotype, subclinical inflammation, and dysbiosis. Frontiers in Medicine, 8, Article 770491. https://doi.org/10.3389/fmed.2021.770491Frontiers+2Frontiers+2PMC+2
    26. Zhang, M., Zhu, L., Wu, G., Zhang, H., Wang, X., & Qi, X. (2023). The impacts and mechanisms of dietary proteins on glucose homeostasis and food intake: A pivotal role of gut hormones. Critical Reviews in Food Science and Nutrition, 1–15. https://doi.org/10.1080/10408398.2023.2256400
    27. Cao, T., Lian, Z., Miyazaki, R., & Bao, J. (2020). Comprehensive effects of temperature, relative humidity, and illumination on sleep quality. In Proceedings of the 11th International Symposium on Heating, Ventilation and Air Conditioning (ISHVAC 2019) (pp. 1295–1303). Springer. https://doi.org/10.1007/978-981-13-9520-8_133
    28. Razzazi, M. (2023). Positive and negative reinforcement pathways linking sleep to opioid use disorder: A machine learning approach (Master's thesis, University of Missouri–Kansas City). MOspace. https://doi.org/10.32469/10355/105886MoSpace+1MoSpace+1
    29. Gray, S. L., Anderson, M. L., Dublin, S., Hanlon, J. T., Hubbard, R., Walker, R., Yu, O., Crane, P. K., & Larson, E. B. (2015). Cumulative use of strong anticholinergics and incident dementia: A prospective cohort study. JAMA Internal Medicine, 175(3), 401–407. https://doi.org/10.1001/jamainternmed.2014.7663