Sweet potatoes are a tasty root vegetable, enjoyed the world over. Sometimes mistaken for its cousin the yam, the humble sweet potato has long been lauded for possessing excellent nutritional value. But what is it about this tasty root that makes it healthy? Simply put, sweet potatoes are densely packed with nutrients. They are purported to support gut health, brain health, and they often carry plenty of beta carotene to support the immune system and vision health. That’s why we put together this list of secretly healthy sweet potato recipes that are also delicious.
Millions of adults may be “clueless” about gut health and are unaware of how gut health can affect sleep, mood, and energy levels. A poll of 2,000 adults finds that nearly half (47%) don’t know where to start when it comes to improving their gut well-being, even though 82 percent agree it’s an important part of their overall health. Gut health is a complex, yet highly popular topic on social media and in the medical community these days. In general, your gut is always keeping busy. When you eat, food takes a trip down a winding road that ends with you in the bathroom. In theory, things are this simple yet in reality, it can get really convoluted. Have you got a taste for something sweet that is still good for you? You don’t always have to sacrifice taste for nutrition. StudyFinds has compiled this list of five popular sweet potato recipes for gut health that are worth trying out. Do you have a favorite sweet potato recipe? Let us know in the comments below!
The List: Best Sweet Potato Recipes To Boost Gut Health
1. Stuffed Sweet Potatoes for Gut Health From The Wayfaring Vegan
Key gut health ingredients:
- Sweet potatoes
- Beans, black or pinto
- Red bell pepper
- Cherry tomatoes
- Green onions
- Cilantro
- Avocado
Forget kale smoothies and chia seed puddings – the latest health trend for The Wayfaring Vegan is all about sweet potatoes! Intrigued by the book “Gut,” they’ve delved into the fascinating world of our digestive system, and let’s just say, it’s not just about digestion anymore!
We’ve all heard whispers of “gut instinct” and the gut-brain connection, but The Wayfaring Vegan highlights the importance of a healthy gut microbiome – those trillions of tiny organisms living inside our digestive tract. They’re like microscopic roommates, and having a diverse and thriving gut microbiome is key to overall health and well-being, both physically and mentally! Think of it as nurturing a vibrant inner garden – the healthier the garden, the better you feel!
Click here for the full recipe.
Sweet Potatoes Are Prebiotic Powerhouses: Prebiotics are like fertilizer for your gut garden. They act as a food source for beneficial bacteria, helping them thrive and crowd out less friendly microbes. Sweet potatoes are a natural source of prebiotics, helping your gut microbiome flourish.
2. Gut Boosting Sweet Potato Turmeric Soup From The Paleo Diet
Key gut health ingredients:
- Sweet potatoes
- Garlic
- Ginger
- Ground turmeric
- Coconut milk
- Apple cider vinegar
- Kale
- Cilantro
Craving a delicious and healthy dinner that doesn’t require hours of prep? Look no further than this one-pot sweet potato soup recipe from The Paleo Diet! This flavorful dish is perfect for busy weeknights – it comes together quickly and with minimal chopping, so you can spend less time in the kitchen and more time enjoying your meal.
The best part? You don’t need any fancy ingredients to whip up this gut-friendly wonder. The Paleo Diet suggests using their official Paleo shopping list as a guide – chances are you have most of what you need already in your pantry.
But this soup is about more than just convenience – it’s a superstar for your gut health too, according to The Paleo Diet’s Jennafer Ashley. Sweet potatoes add a hefty dose of fiber, keeping your digestive system running smoothly. Turmeric brings its anti-inflammatory magic to the table, while the vinegar boasts bloat-busting probiotic power.
Looking for an extra gut-healing boost? The Paleo Diet recommends using homemade bone broth for the chicken stock – the collagen content is fantastic for gut health. And if you’re dairy-free, no worries! Coconut milk steps in to provide a creamy texture while also promoting healthy gut flora.
Click here for the full recipe.
Sweet potatoes are loaded with fiber, both soluble and insoluble. Soluble fiber feeds the good bacteria in your gut, promoting their growth and keeping your digestive system running smoothly. Insoluble fiber adds bulk to your diet, aiding regularity and preventing constipation.
3. Gut Friendly Sweet Potato Smoothie From Jennifer Hanway
Key gut health ingredients:
- Sweet potato
- Almond butter
- Almond milk
- Cinnamon
We all know sweet potatoes are a nutritional powerhouse. Jennifer Hanway reminds us that they’re loaded with beta-carotene (converted to vitamin A in your body) for healthy hair, skin, nails, and bones. Plus, they’re packed with vitamin B6 for an energy boost and vitamin C, a must-have during cold and flu season when our immune systems take a hit!
But wait, there’s more! Hanway reveals a hidden gem in the world of sweet potatoes – their potential to become a gut health game-changer. The key lies in how you prepare them: cooking and then cooling them (freezing works great!), a process that creates something called “resistant starch.” Think of resistant starch as a superfood for your gut bacteria – while you can’t digest it, the good bacteria in your large intestine absolutely love it! So next time you roast a sweet potato, consider letting it cool completely or even freezing it for later. You’ll not only be treating yourself to a delicious side dish, but also giving your gut a dose of prebiotic goodness!
Click here for the full recipe.
Sweet potatoes are a rich source of beta-carotene, which your body converts into vitamin A. Vitamin A plays a role in maintaining a healthy gut lining, which acts as a barrier against harmful toxins and bacteria. A strong gut lining is essential for proper digestion and immune function.
4. Gut-Friendly, One-Pot African Peanut + Sweet Potato Stew From SFSG
Key gut health ingredients:
- Coconut
- Ginger
- Garlic
- Cumin
- peanut
- Spinach, collard or swiss chard
- Sweet potatoes
- Cilantro
- Quinoa
The SFSG Hormone-Healthy Blog understands that nourishing your body is key to feeling your best, and this dish is all about sneaking in those feel-good nutrients. So Fresh N So Green blogger Lauren breaks down the beauty of West African Peanut Stew – it’s a creamy, flavorful tomato and peanut-based soup that’s surprisingly easy to make. The best part? There’s minimal prep involved, just some quick chopping of veggies, and before you know it, you’ll be enjoying a comforting and hearty meal. Pair it with brown rice or quinoa for an extra dose of goodness, and you’ve got a satisfying and nutritious dish that will leave you feeling energized and ready to take on the day!
Click here for the full recipe.
Sweet potatoes are brimming with antioxidants, those warrior molecules that fight off free radicals throughout your body, including your gut. Free radicals can damage healthy gut bacteria, so the antioxidant boost from sweet potatoes helps keep your gut in tip-top shape.
5. Promote Your Gut Health With This Sweet Potato Soup From Foodheal
Key gut health ingredients:
- Carrots
- Ginger root
- Turmeric root
- Brussels sprouts
- Sweet potato
- Green onions/scallions
Feeling under the weather and need a healing hand? Githu, the mastermind behind Foodheal, suggests upping your veggie intake – and what better way to do that than with a steaming bowl of soup? Soups are a clever way to sneak in those essential vegetables you might normally avoid, turning healthy eating into a delicious adventure!.
Githu recommends a personal favorite: sweet potato curry lentil stew. They rave about its deliciousness, and hey, if it’s good enough to eat every day, it must be truly tasty! But even more importantly, this recipe is designed with gut health in mind.
This gut-healing sweet potato soup is a symphony of simplicity, featuring just a few key spices and skipping the creams altogether. When you’re on a gut-healing journey, sometimes less is more, and Githu emphasizes the importance of keeping things natural and easy on your digestive system. So ditch the takeout menus and grab your favorite veggies – a nourishing and gut-friendly bowl of sweet potato soup might be just what you need to feel better!
Click here for the full recipe.
Sweet potatoes come in a rainbow of colors, from orange to purple to white. While all colors offer gut health benefits, darker colored varieties boast even higher levels of antioxidants, giving your gut an extra layer of protection.
Are Sweet Potatoes and Yams The Same Thing?
Thanks to the popular American holiday dish, “candied yams,” there is some confusion regarding these two subterranean foods. In short: no, sweet potatoes and yams are not the same thing. There are many varieties of sweet potato, and they are all considered root vegetables. Yams on the other hand are tubers, an underground veggie that is closer to a traditional white potato in terms of nutrition.
Here’s how to identify sweet potatoes:
- Smooth orange skin, usually thin
- Orange, white, or purple inside
- Rounded or block-like shape with tapered ends
- Moist with sweet flavor
- Grown in the U.S.A.
- It is a root
The yam on the other hand:
- Rough brown skin
- White inside
- Long, tapered, cylindrical shape
- Dry with starchy texture
- Imported from the Caribbean
- It is a tuber
While both veggies are certainly a delicious addition to a recipe, they cook differently and contain different nutrients. It can help to know which is which when purchasing ingredients.
Note: This article was not paid for nor sponsored. StudyFinds is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations. This article may contain affiliate links in which we receive a commission if you make a purchase.
Why in the world would you need to do anything to a sweet potato? Bake it or nuke it, add a dollop of butter and presto! Perfection….