Did you know that healthier foods are estimated to be nearly three times more expensive per calorie than less healthy options? The good news is, with smart shopping and meal planning, you can nourish your body without breaking the bank.
Good gut health is the cornerstone of overall wellbeing and can be supported by a balanced, fibre-rich diet. But finding budget-friendly and versatile meal ideas can feel like a challenge. Here are some tips and meal ideas that are easy on your purse strings while supporting gut health…
1. Focus on fibre-rich foods
Dietary fibre promotes the growth of beneficial bacteria. Foods high in fibre, such as whole grains (think oats, quinoa, buckwheat), legumes, fruits, and vegetables, are all affordable and versatile.
Meal Ideas:
- Porridge: oats are rich in soluble fibre and easy to customise. Add fruits like bananas or berries, flaxseeds, and a sprinkle of cinnamon for gut-friendly nutrients. Here are 6 reasons why you should eat more oats plus recipe inspiration here.
- Lentil Bolognese: lentils are cheap and full of fibre. Make a big batch of lentil Bolognese for a hearty family-friendly meal. Full recipe here.
- Quinoa salad: quinoa is a good source of fibre and protein. Toss it with chopped veggies like cucumber, tomatoes, and leafy greens, and dress with olive oil and lemon juice for a quick lunch.
For more inspiration check out these fibre-rich meal plans!
2. Fermented foods on a budget
Fermented foods like yoghurt, kefir, sauerkraut, and kimchi contain probiotics that support gut health. For a budget-friendly option, eat small but regular amounts (routine and consistency are key for nourishing your gut bugs!), or make them at home. If you make your kefir at home, be sure to read this article.
Meal ideas:
- Yoghurt parfait: combine granola, yoghurt and berries for a probiotic-rich breakfast. Check out this recipe here.
- Homemade sauerkraut: all you need is cabbage and salt. Add it as a topping to sandwiches, grain bowls, or even tacos for added flavour and gut benefits.
- Kimchi egg-fried rice: use leftover rice and stir-fry it with veggies, egg and a bit of kimchi for a quick, flavourful meal. Try this kimchi & egg fried rice recipe.
3. Beans and legumes: affordable powerhouses
Beans and legumes are inexpensive, high in fibre, and promote good gut bacteria. They are also very versatile and can be used in a variety of dishes.
Meal ideas:
- Chickpea & potato curry: check out this Warming chickpea and potato curry, it’s simple, warming and packed with budget-friendly ingredients!
- Black bean tacos: use canned black beans, which are affordable and packed with fibre, as a filling for tacos. Add some salsa, avocado, and lettuce for a satisfying meal.
- Bean salad: mix canned beans (like kidney beans, black beans, and chickpeas) with chopped veggies, olive oil, lemon juice, and herbs for a filling salad.
4. Vegetable-forward dishes
Vegetables are vital for gut health due to their high fibre and nutrient content. Opt for fresh and affordable, seasonal veggies, or frozen – and build your meals around them. Vegetables are a great way to fill up the family while achieving your five a day!
Meal ideas:
- Roasted veggie bowl: roast chunks of vegetables like sweet potatoes, carrots, and courgette with a little olive oil at 160 degrees Celsius for 45 minutes or until cooked. Pair them with quinoa or brown rice, and drizzle with tahini or a yoghurt-based dressing.
- Stir-fried veggies: a stir-fry made with cabbage, bell peppers, and carrots is an affordable, quick dish. Serve with brown rice for an extra fibre boost.
- Veg-packed crustless quiche: check out this delicious recipe – a great way to use leftover vegetables. Eggs are affordable and a good source of protein, while veggies contribute fibre and nutrients.
5. Whole grains for a healthy gut
Whole grains like brown rice and oats are rich in prebiotic fibre, which helps feed healthy gut bacteria. They are also affordable and can be used in various meals.
Meal ideas:
- Brown rice and veggie stir-fry: cook brown rice and stir-fry it with mixed vegetables like broccoli, bell peppers, and garlic for a fibre-rich dinner.
- Pancakes: use buckwheat flour or oats for a gut-friendly twist on pancakes. Check out these delicious recipes here.
6. Budget-friendly fruits
Fruits like apples, bananas, and oranges are not only inexpensive but also packed with fibre and antioxidants that promote gut health. Incorporate them into your meals as snacks or desserts.
Meal ideas:
- Apple and peanut butter: slice an apple and top it with natural peanut butter for a quick snack that combines fibre with healthy fats.
- Smoothies: bananas are an excellent choice for a creamy and satisfying smoothie base. They’re also gut-friendly and loaded with fibre and probiotics. Find lots of smoothie recipe inspiration here!
- Baked apples: for a healthy dessert, bake apples with a sprinkle of cinnamon and oats, and serve with a dollop of yoghurt for a fibre and probiotic-rich treat.
7. Incorporate healthy fats
Healthy fats from sources like nuts, and seeds help maintain gut lining integrity and reduce inflammation. These can be affordable when bought in bulk and stored in airtight containers to keep them fresher for longer.
Meal ideas:
- Nutty smoothie: add a tablespoon of a nut or seed butter of your choice to your morning smoothie for healthy fats that support gut health.
- Toast: for a hearty and filling breakfast or snack, top a slice of fibre-rich toast with a nut or seed butter of your choice.
Eating for gut health doesn’t have to be expensive. Focus on affordable, fibre-rich foods like beans, vegetables, fruit, and whole grains, plus probiotic-rich options. Recipes are flexible – swap ingredients for what you have on hand to fit your budget. Cook in bulk and freeze portions to save time and money.
Explore these 5 gut-healthy batch-cook-and-freeze recipes to kickstart your meal prep, along with these 7 tips for eating well on a budget.
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.
