Recipes For A Healthy Colon

Your colon loves fiber—and this week we’re making it easy to eat more of it. We’re sharing five delicious, fiber-packed recipes you can try at home, each one a simple way to boost flavor and support your colon health.

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Roasted Ratatouille Salad

Make it a Full Plate Meal: Plate the salad as directed in the recipe and serve with a side of Rosemary Beans. Choose your own 25% item.

75% water-fiber foods – eggplant, zucchini, squash, bell pepper, cherry tomatoes, garlic, lettuce/greens, fresh basil, quinoa, shallot, fresh rosemary, cannellini beans
25% foods – oil, your choice

Instant Pot Vegetable Soup

Make it a Full Plate Meal: Serve this soup with a slice of your favorite whole-grain bread as your 25% option.

75% water-fiber foods – frozen carrots, frozen broccoli, frozen cauliflower, tomatoes, white beans, pinto beans, kidney beans, quinoa, garlic, fresh basil
25% foods – oil, whole grain bread

Turkey Skillet with Zucchini and White Beans

Make it a Full Plate Meal: Prepare the skillet as directed in the recipe, then serve with whole-grain polenta. If you don’t eat turkey, use cooked brown lentils.

75% water-fiber foods – zucchini, red bell pepper, onion, garlic, tomato paste, diced tomatoes, lentils, fresh parsley, whole-grain cornmeal.
25% foods – lean turkey, oil, mozzarella cheese

Berry Overnight Oats

Make it a Full Plate Meal:  Prep this breakfast the night before for a quick, no-cook morning meal.

75% water-fiber foods – oats, mixed berries – chia, milk, yogurt

Enchilada Casserole

Make it a Full Plate Meal: Serve your enchilada casserole with a side of Mexican Roasted Vegetables.

75% water-fiber foods – cilantro, tomato, avocado, quinoa, diced green chiles, black beans, canned corn, cauliflower, broccoli, zucchini, yellow squash, bell pepper
25% foods – cheese, oil

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.