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Good For Your Gut Salsa


Good For Your Gut Salsa


  • 1 can (15 ounces) black beans

    1 can (15 ounces) corn

    2 large tomatoes, diced

    ¼ large white onion, minced

    1 large avocado, diced

    ½ cup fresh cilantro, minced

  • 1 medium clove garlic, minced

    ½ large jalapeño pepper, minced (optional)

    1 large lime, freshly squeezed

    Cumin, to taste

    Salt and pepper, to taste


1. Wash all of your produce before eating—even the avocado! Then, dice the tomatoes and avocado. Drain and rinse the canned corn and black beans. Combine tomatoes, avocado, corn, and black beans in a large bowel and set aside.

2. In a food processor, add the onion, garlic, cilantro, and jalapeño. Squeeze lime juice over this mixture and mince. If you don’t have a food processor, mince these ingredients by hand.

3. Add the onion, garlic, cilantro, jalapeño, and lime juice mixture to the large bowl. Add salt, pepper, and cumin to taste. Mix all combined ingredients thoroughly.

4. The options for serving are endless! Try this salsa with tortilla chips, over tacos, or on a bed of salad greens. My personal favorite is dipping Food Should Taste Good Brand Multigrain Tortilla Chips into this delicious salsa.

Good For Your Gut Salsa

Gut health has been one of the top nutrition trends of 2019. However, the microbiome is a rather new and upcoming field of research for practitioners. One thing I always recommend for gut health, in the midst of the hot topics in the media, is getting adequate fiber in your diet.

Dietary fiber is a non-digestible carbohydrate that not only regulates digestion and increases satiety, it also improves blood glucose levels, and lowers LDL-cholesterol levels, just to name a few of the health benefits. For an adequate intake, women typically need 25 grams of fiber each day, while men typically need 38 grams.

Focus on getting a variety of fiber-rich carbohydrates in your diet, such as raspberries, blackberries, pears, apples, peas, beans, legumes, avocado, artichokes, broccoli, and oats, just to name a few.

This black bean, corn, and avocado salsa will take you ten minutes or less to make and is an easy and tasty way to add fiber to your diet. My mom has been making this salsa for years, as it has always been a family favorite for its bold flavor and color.

Jessica holds a B.S. in Nutrition & Dietetics from Texas Tech University and is currently completing a M.S. in Nutrition and a Dietetic Internship Program at Texas Woman’s University. She is passionate about plant-based nutrition and enjoys cooking quick and nutritious comfort food.

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