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Good Gut Air Fryer Cauliflower

Why is Cauliflower Essential For a Good Gut?

Cauliflower has recently become a fan favorite because of its versatility to become rice, ‘mashed potatoes’, wraps, and even pizza crust! This trendy vegetable is a great low-carb, low-calorie, and nutrient dense food that has many beneficial nutrients to aid in better health.

Cauliflower is a rich source of nutrients as it contains Vitamin C, Folate, and Potassium. Choline is also found in cauliflower and is a nutrient that many people are deficient in. Choline is essential when it comes to our body’s metabolism. Choline synthesizes phospholipids and produces neurotransmitters that are needed for proper brain and nervous system functioning. Cauliflower is also a great source of antioxidants, which help to protect the body against free radical damage. The antioxidants in cauliflower are also known for their anti-inflammatory effects of reducing risks for chronic diseases.

The fiber content in cauliflower has many benefits to help give us #GoodGut health. By eating one cup it provides 3 grams of insoluble fiber. Fiber feeds the good gut bacteria which helps promote digestive health and reduce inflammation. In addition, fiber also helps to prevent constipation, IBD, and diverticulitis. It also aids in weight loss by helping your stomach fill up faster and keeping you full for longer!

Ways To Eat

Cauliflower is a versatile vegetable that is made in many different types of dishes! Cauliflower can be eaten raw, with a dip, mashed, and baked. It can even be made as a pizza crust! Additionally, you can put it into a food processor and pulse for a rice-like consistency.

Recipe: Air Fryer Cauliflower

Ingredients (Makes 4 Servings):

  • 1 lb cauliflower (~1 medium head)

  • 2 tsp avocado oil

  • 1/2 tsp garlic powder

  • 1/4 - 1/2 tsp salt or onion salt

  • 1/2 tsp chili flakes (optional)


  1. Preheat air fryer to 365°F.

  2. Trim cauliflower into small/fork size pieces.

  3. In a medium bowl, toss cauliflower with avocado oil, garlic powder, chili flakes (optional), and salt.

  4. Add cauliflower to the air fryer. Cook for 3-4 minutes, until slightly golden.

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Elliott, B. (2017, April 14). The Top 8 Health Benefits of Cauliflower. Healthline.

Dutter, E. (2017, May 9). Cauliflower: A powerhouse of nutrients. Mayo Clinic Health System.

NIH Office of Dietary Supplements. (2021, March 29). Office of Dietary Supplements - Choline.

NIH Office of Dietary Supplements.

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