Your Favorite Comfort Foods Just Got a Secret Health Upgrade
Discover How Simple Ingredient Swaps Can Transform Your Go-To Meals Into Digestive Powerhouses
It’s not too long ago that gut health was an extremely niche consideration in the health world. But today, it’s all the rage, and more and more people are paying close attention to the health of their gut. Unfortunately, many of our favourite dishes contain ingredients that aren’t too kind to our gut health.
If you like the thought of improving your gut health but don’t like the thought of giving up burgers, pancakes and sweet treats, then fear not! With a few little tweaks, your favourite dishes can be transformed into a gut-friendly alternative.
Below, we’ve listed some of our favourite dishes and outlined how they can be tailored to suit your new commitment to your gut.
But first, what on earth are comfort foods?
What Are Comfort Foods?
Comfort foods are familiar dishes that evoke feelings of nostalgia, warmth, and emotional satisfaction. These are typically the foods we turn to during stressful times, celebrations, or when seeking a sense of “home.”
Think mac and cheese, chocolate chip cookies, pizza, or your grandmother’s soup recipe. While comfort foods are deeply personal and culturally influenced, they often share common traits: they’re usually rich, indulgent, and associated with positive memories.
The challenge lies in maintaining that emotional connection while making these beloved dishes work better for our bodies.
1. Burger & Fries
The childhood classic that we never seem to fall out of love with, burger & fries! Whether you’re preference is for a classic hamburger, a delicious cheeseburger, or a slightly healthier grilled chicken burger, what’s not to love about a good old-fashioned burger? Paired with some fresh, fluffy fries smothered in ketchup, mustard or mayo, and you’ve got yourself a delicious comfort meal.
Unfortunately, there are various aspects of the meal that aren’t too gut friendly. From the gluten found in the bread to the fats that are used to cook your fries, it’s easy to see why this classic won’t agree with your gut!
So, how do you make this delicious meal better for your gut? Start with the most important part of the dish, the patty. Poor quality meat can cause inflammation in the gut due to the chemicals that are used in the production of processed meats. Try using high quality cuts that are free from added chemicals; grass-fed beef is generally one of the best substitutes you can make if you are still looking for a meaty burger.
If you’re happy to make your burger veggie, your gut will definitely thank you. Fortunately, there are many delicious plant-based alternatives available today. Chickpea or lentil burgers can offer a similar texture without sacrificing taste.
Next, the bun. This is a pretty easy swap. Simply switch a standard burger bun for a gluten-free bun or a sourdough alternative. Sourdough is especially good for your gut, thanks to being rich in prebiotics.
Finally, the fries. Start by switching white potatoes for sweet potatoes, as they are higher in fibre. Next, switch your cooking method. Oven bake your sweet potatoes or use an air fryer to avoid the use of unhealthy oils.
2. Grilled Cheese & Tomato Soup
If you’re in need of a winter comfort meal, surely a grilled cheese sandwich dipped in a rich tomato soup is close to the top of your list. The beauty of a grilled cheese sandwich is the room you have to experiment. Whether that involves switching from cheddar to mozzarella, red Leicester, a combination of all three, or adding a slice of bacon to bulk up your grilled cheese.
Unfortunately, you’ll run into the same gut issues as you will with your burger and fries. The gluten in the bread and the high calories of the cheese aren’t great for gut health, but don’t worry, both can be easily resolved.
Again, use sourdough bread instead of white bread; this change alone should make your grilled cheese far better for your gut. Cheese isn’t the worst ingredient for your gut, but some are better than others. Aged cheeses are generally better, this includes cheddar and gouda. Other gut-friendly cheese options, although maybe not the best for a grilled cheese, include cottage cheese and blue cheese.
3. Spaghetti Bolognese
If you are cooking for a family, you’re probably looking for a quick and easy recipe that can be produced in bulk. Spaghetti bolognese ticks all the boxes in this case and can be customised to be a healthy option too. Once again though, it doesn’t quite tick the gut health box without making a few changes.
There are a few ways to make your pasta slightly more gut friendly. Wholewheat pasta is higher in fibre, which makes it better for gut health by supporting good bacteria in the gut. If using meat, switch beef for lean turkey mince – your body will likely find this easier to digest compared to red meat.
Also, consider FODMAP foods when choosing vegetables for your spaghetti bolognese. While onions and garlic are go-to options, they are considered high-FODMAP foods, which means they can cause bloating and flatulence. Low-FODMAP alternatives that are perfect for a spaghetti bolognese include carrots and zucchini.
4. Kefir Pancakes
Whether you see pancakes as a breakfast or a dessert, we can all agree that they are one of life’s best dishes. What better way to start the day than a stack of fluffy American-style pancakes loaded with bacon and syrup? Or do you prefer to top your pancakes with fruit and whipped cream to end your day on a high?
There are so many great options, but unfortunately, most of these definitely aren’t gut-friendly! Traditional pancakes are full of dairy and gluten, and toppings are often high in sugar, which is a recipe for disaster in terms of gut health.
Allow us to introduce you to kefir pancakes. Kefir is a form of fermented milk that’s taken the gut health world by storm in the last few years. The fermentation process means kefir is packed with probiotics, which you can think of as good bacteria.
Make your pancakes from scratch rather than purchasing ready-to-eat pancakes from the grocery store, and start by swapping milk for kefir. You’ll also need flour to make pancakes; oat flour is the best flour option if you are considering your gut health.
Finally, don’t undo your good work by choosing unhealthy toppings. Bacon and cream certainly aren’t gut-friendly, but fresh fruit is equally as delicious. Honey is also another good option (especially raw honey) if used in small amounts, while there’s nothing wrong with a sprinkle of cinnamon to top your gut-friendly stack!
Bottom Line
You don’t have to abandon your favorite comfort foods to support your gut health. By making strategic ingredient swaps and reimagining traditional recipes, you can maintain the emotional satisfaction and nostalgic flavors you crave while nourishing your digestive system.
The key is understanding that gut-friendly doesn’t mean taste-free – it means making smarter choices that honor both your cravings and your health. Start with one simple swap, notice how your body responds, and gradually build a repertoire of comfort foods that truly comfort you from the inside out.
Your gut (and your taste buds) will thank you.
