SALT LAKE CITY, Utah (Good Things Utah) – June is a busy month for everyone, especially moms and graduates. But there’s still time for a gut healthy meal. Emilie Davis, from Whole Essentials Nutrition, helps clients personalize their nutrition and says quick meals nourish the gut and stabilize blood sugar – and you can make these in under 5 minutes!
- The Gut-Energy Connection
Gut health influences everything from digestion to mood, energy, and even immune resilience—all things we need in high-stress, high-activity seasons.
Skipping meals or grabbing ultra-processed foods can throw off digestion and lead to sluggishness, bloat, and energy crashes.
- Tip: Build Meals Around the Gut-Health Trifecta
✔️ Fiber (veggies, whole grains)
✔️ Probiotic foods (yogurt, kefir, fermented veggies)
✔️ Quality protein (chicken, beans, eggs)
These three support gut bacteria, keep blood sugar stable, and help you feel full and focused. - 5-Minute Meal Ideas That Work
No cooking required—just assemble and go!
Gut-Loving Chicken Wraps – use rotisserie chicken, leafy greens, fermented pickles, and avocado in a gluten-free wrap
Mason Jar Salads – layer with pre-chopped veggies, quinoa, protein, and a zesty lemon-olive oil vinaigrette
No-Cook Yogurt Bowls – full-fat Greek yogurt with berries, chia seeds, hemp hearts, and a drizzle of honey or nut butter
Perfect for lunchboxes, on-the-go breakfasts, or post-grad party recovery meals.
Other Options:
- Savory Hummus + Veggie Pita Pockets
Stuff a whole-grain or gluten-free pita with:
Hummus (rich in fiber + prebiotics) Shredded carrots, cucumber, and spinach
Optional: Olives or crumbled feta for a salty kick
A super satisfying, plant-forward lunch with fiber + flavor.
- Tuna + Avocado Power Bowls
Toss together:
Canned tuna (in olive oil or water), mashed avocado, diced celery, and a squeeze of lemon
Serve over pre-washed arugula or mixed greens
Omega-3s + fiber + protein = fuel for a long day (or after a sleepless grad party).
FREE downloadable recipe for viewers
- Chia Pudding Parfaits
Prep in 5 min (let chill while you get ready):
3 Tbsp chia seeds + ½ cup unsweetened almond or coconut milk
Layer with sliced banana, cinnamon, and a dollop of nut butter or coconut yogurt
A fiber-rich, gut-loving snack or breakfast that feels like dessert.
If you’re constantly bloated, tired, or reacting to foods, it’s time to go beyond guessing. Your gut might be trying to tell you something. Reach out to Emilie for more information: https://www.wholeessentialsnutrition.com/