Gut health isn’t just about taking probiotics or drinking kombucha. The foods you eat daily have the biggest impact on digestion, energy, and overall well-being.
That’s why I’m sharing a simple, gut-friendly stir-fry recipe that’s packed with:
✅ Prebiotics from garlic and asparagus to feed beneficial gut bacteria
✅ Anti-inflammatory benefits from ginger and turmeric to reduce bloating
✅ High-quality protein and fiber to keep digestion smooth and energy levels stable
And the best part? It’s ready in under 30 minutes—perfect for busy nights.
Spring Veggie Stir-Fry with Ginger-Turmeric Sauce
Ingredients (Serves 4)
🥩 Protein:
- 1 lb chicken breast or thighs, cut into bite-sized pieces (swap for tofu or shrimp if preferred)
🥦 Vegetables:
- 1 cup each chopped broccoli, carrots, and asparagus
- 1/2 cup each snap peas and chopped red pepper
🧄 Flavor & Gut-Boosting Ingredients:
- 1 tbsp olive oil or coconut oil
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, minced or grated
- 1/2 tsp ground turmeric (or 1 tsp freshly grated turmeric root)
🥢 Sauce & Garnish:
- 2 tbsp tamari or low-sodium soy sauce
- 1 tsp sesame oil
- Optional topping: Kimchi (for an extra probiotic boost)
Directions
1️⃣ Cook the protein – Heat olive oil in a large pan over medium heat. Add the chicken (or tofu/shrimp) and cook until browned and fully cooked through, about 6-8 minutes. Remove from the pan and set aside.
2️⃣ Sauté aromatics – In the same pan, add a little more oil if needed. Sauté garlic, ginger, and turmeric for 1-2 minutes until fragrant.
3️⃣ Stir-fry veggies – Toss in the broccoli, carrots, asparagus, snap peas, and red pepper. Stir-fry for 5-7 minutes, keeping the vegetables crisp and vibrant.
4️⃣ Combine & season – Return the chicken to the pan, pour in the tamari and sesame oil, and stir until evenly coated.
5️⃣ Serve & enjoy – Divide into bowls and top with kimchi for extra gut-friendly probiotics.
Why This Stir-Fry Supports Gut Health
- Garlic & asparagus – Rich in prebiotics, which feed beneficial gut bacteria.
- Ginger & turmeric – Help reduce inflammation and bloating.
- Lean protein & fiber-rich veggies – Keep digestion running smoothly and support muscle recovery.
- Fermented foods (kimchi) – Introduce healthy probiotics to balance gut bacteria.
Make It Your Own
This stir-fry is highly customizable—swap in your favorite veggies, use tofu instead of chicken, or adjust the seasonings to your taste.
The Bottom Line
A healthy gut starts with real, nutrient-dense foods. This stir-fry is an easy way to support digestion, reduce inflammation, and fuel your body with what it actually needs.
Want a Nutrition & Fitness Plan That Works for You?
Eating well is just one part of the equation. If you’re ready to build strength, boost energy, and simplify your approach to health, we’re here to help.
👉 Book a Free Personal Training Consultation Today: Schedule Here
Recent Comments