A healthy gut is the foundation of overall well-being. When our digestive system is functioning at its best, we feel energized, focused, and empowered to take on the day. But when digestion is off-kilter, even the simplest tasks can become overwhelming. That’s why it’s essential to prioritize a diet rich in gut-healing ingredients and nutrients.
In this article, we’ll explore 18 soothing recipes that will help you nourish your digestive system and promote optimal wellness. From bone broth with turmeric and ginger to fermented sauerkraut with caraway seeds, each recipe has been carefully selected to support the health of your gut microbiome. Whether you’re dealing with digestive issues or simply looking for ways to supercharge your overall health, these recipes are sure to become new favorites in your kitchen.
Bone broth with turmeric and ginger
This nourishing bone broth recipe combines the anti-inflammatory properties of turmeric and ginger with the rich flavors of slow-cooked bones, creating a deliciously healthy drink.
Ingredients:
– 2 lbs beef or chicken bones (preferably organic and grass-fed)
– 4 cups water
– 1 tablespoon freshly grated turmeric root
– 1-inch piece of fresh ginger, sliced
– 1 bay leaf (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the bones on a baking sheet and roast for 30 minutes.
3. In a large stockpot or Dutch oven, combine the roasted bones, water, turmeric, ginger, and bay leaf (if using).
4. Bring the mixture to a boil, then reduce heat to low and simmer for 24-48 hours.
5. Strain the broth through a fine-mesh sieve into a clean pot or container.
Cooking Time: 24-48 hours
Fermented sauerkraut with caraway seeds
Sauerkraut is a traditional German fermented cabbage dish that’s rich in probiotics and flavor. This recipe adds the nutty, anise-like taste of caraway seeds to create a delicious condiment perfect for topping sausages, sandwiches, or using as a side dish.
Ingredients:
– 5 lbs cabbage, shredded
– 1 tablespoon salt
– 2 tablespoons caraway seeds
– 1 cup water
Instructions:
1. In a large bowl, massage the shredded cabbage with the salt until it starts to soften and release its juices.
2. Pack the cabbage mixture into a glass jar or crock, pressing down firmly to remove any air pockets.
3. Sprinkle the caraway seeds evenly over the surface of the cabbage.
4. Add the water and ensure the cabbage is completely submerged.
5. Cover the jar or crock with cheesecloth or a clean cloth, securing it with a rubber band.
6. Allow the mixture to ferment at room temperature (68-72°F) for 3-4 weeks, shaking the jar daily.
Cooking Time: None! Sauerkraut ferments at room temperature.
Kefir smoothie with banana and cinnamon
Get your day started with a deliciously creamy and nutritious smoothie combining the goodness of kefir, banana, and cinnamon!
Ingredients:
• 1 cup kefir
• 1 ripe banana
• 1/2 teaspoon ground cinnamon
• Ice cubes (optional)
Instructions:
1. In a blender, combine kefir, banana, and cinnamon.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add ice cubes if you prefer a thicker consistency.
4. Blend again until the ice is crushed and the smoothie reaches your desired thickness.
Cooking Time: 2-3 minutes
Tips:
• Use a ripe banana for the best flavor.
• Adjust the amount of cinnamon to your taste.
• Experiment with other spices, such as nutmeg or cardamom, for unique flavors!
Aloe vera and cucumber detox juice
Kickstart your day with this refreshing and rejuvenating juice, packed with the detoxifying properties of aloe vera and the hydrating power of cucumber. This simple recipe is perfect for a quick morning boost or an afternoon pick-me-up.
Ingredients:
– 2 cups fresh cucumber
– 1/2 cup fresh aloe vera gel (remove the yellow latex from the outer layer)
– 1/2 lemon, juiced
– 1 inch ginger, peeled and juiced
– Ice cubes (optional)
Instructions:
1. Add all ingredients to a blender or juicer.
2. Blend/juice until smooth and creamy.
3. Strain the mixture into a glass if desired.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes ( preparation) + blending/juicing time
Ginger-turmeric herbal tea
This fragrant tea combines the spicy warmth of ginger with the earthy, anti-inflammatory properties of turmeric. Perfect for a relaxing evening wind-down or a morning pick-me-up.
Ingredients:
– 1 tablespoon fresh ginger, peeled and sliced
– 1 teaspoon dried turmeric powder
– 1 cup boiling water
– Honey or lemon (optional)
Instructions:
1. In a medium saucepan, bring the water to a boil.
2. Add the sliced ginger and reduce heat to a simmer for 5-7 minutes, or until the ginger is tender.
3. Strain the tea into a large mug, discarding the solids.
4. Stir in the turmeric powder until dissolved.
5. Taste and adjust sweetness as desired with honey or lemon.
6. Let steep for at least 10 minutes to allow flavors to meld.
Cooking Time: 15-20 minutes
Enjoy your soothing and flavorful Ginger-Turmeric Herbal Tea!
Lacto-fermented pickles
Transform ordinary cucumbers into tangy, probiotic-rich pickles using the ancient fermentation process.
Ingredients:
– 4 cups thinly sliced cucumbers
– 1 cup water
– 1/2 cup whey (or buttermilk)
– 1 tablespoon sea salt
– 1 teaspoon black peppercorns
Instructions:
1. In a large bowl, combine the sliced cucumbers and water.
2. Let the mixture sit at room temperature for 24 hours to allow the natural yeast and bacteria to start fermenting the cucumbers.
3. Strain the liquid from the cucumbers and discard any solids.
4. In a clean glass jar, layer the cucumber slices with the whey or buttermilk, sea salt, and black peppercorns.
5. Cover the jar with cheesecloth or a coffee filter to keep dust out, but allow carbon dioxide to escape.
6. Store the jar at room temperature (68-72°F) for 3-4 weeks, shaking the jar daily to release trapped gas and promote fermentation.
7. After 3-4 weeks, refrigerate the pickles to slow down fermentation and preserve their crunch.
Cooking Time: 0 minutes
Notes:
– Always use clean equipment and storage containers to prevent contamination.
– Check for mold or off-flavors before consuming; if present, discard the batch.
Gut-healing chicken and vegetable soup
This nourishing soup recipe is designed to soothe and support gut health by incorporating ingredients that promote digestion, reduce inflammation, and provide essential nutrients. With just a few simple steps, you can create a delicious and comforting meal that’s perfect for a chilly evening or as a pick-me-up any time of the year.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 stalks celery, sliced
– 4 cups low-sodium chicken broth
– 1 cup frozen peas
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until tender, about 5 minutes.
3. Add the chicken, chicken broth, peas, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Collagen-boosting berry chia pudding
This refreshing dessert not only satisfies your sweet tooth but also supports collagen production, promoting healthy skin and hair. This easy-to-make pudding is packed with antioxidants and omega-rich chia seeds to nourish your body from the inside out.
Ingredients:
– 1/2 cup chia seeds
– 1 cup mixed berries (blueberries, raspberries, blackberries)
– 1/4 cup unsweetened almond milk
– 2 tablespoons honey or maple syrup
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 5 minutes to allow the chia seeds to absorb.
2. Add honey or maple syrup, vanilla extract, and salt. Stir until well combined.
3. Fold in the mixed berries.
4. Refrigerate for at least 2 hours or overnight to allow the flavors to meld together.
5. Serve chilled, garnished with additional berries if desired.
Cooking Time: None
Golden milk with coconut oil
This soothing drink combines the anti-inflammatory powers of turmeric with the nourishing properties of coconut oil, creating a perfect blend for relaxation and well-being. Enjoy as a calming pre-bedtime ritual or anytime you need to unwind.
Ingredients:
– 1 cup unsweetened almond milk or other non-dairy milk
– 1 teaspoon ground turmeric
– 1/2 teaspoon ground ginger
– 1 tablespoon coconut oil
– Honey or maple syrup (optional)
– Pinch of black pepper
Instructions:
1. In a small saucepan, warm the almond milk over low heat.
2. Add the turmeric, ginger, and black pepper. Whisk until well combined.
3. Remove from heat and stir in the coconut oil until melted.
4. Taste and adjust sweetness with honey or maple syrup if desired.
5. Pour into a mug and enjoy.
Cooking Time: 5-7 minutes
Kimchi fried rice with probiotic boost
Elevate your fried rice game with this Korean-inspired recipe that combines the spicy kick of kimchi with the nutritional benefits of probiotics. This dish is perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 cups cooked white rice (preferably day-old)
– 1 cup kimchi, chopped
– 1 tablespoon sesame oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– 1/4 teaspoon red pepper flakes (optional)
– 1/4 cup chopped green onions for garnish
– 1/4 cup probiotic-rich kimchi liquid (or store-bought kimchi juice)
Instructions:
1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add diced onion and cook until translucent, about 3-4 minutes.
3. Add minced garlic and cook for an additional minute.
4. Stir in chopped kimchi and cook for 2-3 minutes, until heated through.
5. Add cooked rice, soy sauce, and red pepper flakes (if using). Cook for 2-3 minutes, stirring constantly.
6. Add probiotic-rich kimchi liquid and stir-fry for an additional minute, until the liquid is absorbed.
7. Garnish with chopped green onions and serve immediately.
Cooking Time: 10-12 minutes
Gut-friendly miso soup with seaweed
This recipe combines the umami flavor of miso paste with the nourishing properties of seaweed to create a gut-friendly soup that’s perfect for a quick and easy lunch or dinner.
Ingredients:
– 2 cups dashi broth (or vegetable broth)
– 2 tablespoons white miso paste
– 1 teaspoon dried wakame seaweed
– 1/4 teaspoon grated ginger
– 1/4 teaspoon turmeric powder
– Salt, to taste
– Fresh scallions, for garnish
Instructions:
1. In a medium pot, combine dashi broth, miso paste, and seaweed. Whisk until the miso is dissolved.
2. Add grated ginger and turmeric powder. Bring the mixture to a simmer over medium heat.
3. Reduce heat to low and let cook for 5-7 minutes or until the flavors have melded together.
4. Season with salt to taste.
5. Ladle into bowls and garnish with fresh scallions.
Cooking Time: 10-12 minutes
Baked salmon with garlic and dill
This recipe is a simple and flavorful way to prepare salmon fillets, perfect for a weeknight dinner or special occasion. The combination of garlic, dill, and lemon creates a bright and citrusy flavor profile that complements the rich fish beautifully.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 cloves of garlic, minced
– 1/4 cup fresh dill, chopped
– 2 tbsp olive oil
– Salt and pepper to taste
– 1 lemon, sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. Place the salmon fillets on the prepared baking sheet.
4. Drizzle the olive oil over the salmon, then sprinkle the minced garlic and chopped dill evenly among the fillets.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
7. Remove from oven and serve immediately with a slice of lemon.
Cooking Time: 12-15 minutes
Warm oatmeal with flaxseeds and honey
Start your day off right with a comforting bowl of warm oatmeal infused with the nutty flavor of flaxseeds and the sweetness of honey.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon ground flaxseeds
– 1 cup water or milk (dairy or non-dairy)
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats, ground flaxseeds, and salt. Whisk until well combined.
3. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and the mixture has thickened slightly.
4. Remove from heat and stir in the honey until dissolved.
5. Serve warm, garnished with additional ground flaxseeds if desired.
Cooking Time: 10-12 minutes
Avocado and kale smoothie with ginger
Kick-start your day with this nutrient-packed smoothie that combines the creaminess of avocado, the earthiness of kale, and the spicy kick of ginger. This recipe is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 ripe avocado
– 2 cups curly kale leaves
– 1-inch piece of fresh ginger
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a high-powered blender and blend until smooth.
2. Taste and adjust sweetness by adding more honey if desired.
3. Pour into a glass and serve immediately.
Cooking Time: None! Simply blend and go!
Fermented beet kvass
Kvass is a traditional Eastern European fermented beverage made from rye bread, fruits, and vegetables. This recipe uses beets to create a sweet and tangy drink that’s perfect for warm weather.
Ingredients:
– 2 lbs beets (any variety)
– 1/4 cup sugar
– 1/2 gallon water
– 1/2 teaspoon active dry yeast (Safale or similar)
– Optional: 1 tablespoon lemon juice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wrap beets in foil and roast for 45 minutes, or until tender.
3. Let cool, then peel and chop into small pieces.
4. In a large pot, combine chopped beets, sugar, and water. Bring to boil, then reduce heat and simmer for 10-15 minutes.
5. Remove from heat and let cool slightly.
6. Add yeast (do not stir) and cover the pot with plastic wrap or a cloth. Let ferment at room temperature (68-72°F/20-22°C) for 2-3 days, or until bubbles appear on surface.
7. Strain kvass through cheesecloth or a fine-mesh sieve into another container. Discard solids.
8. Store kvass in the refrigerator to slow down fermentation and clarify.
Cooking Time: 2-3 days (fermentation)
Slow-cooked lamb stew with bone marrow
Slow-Cooked Lamb Stew with Bone Marrow Recipe
Warm up on a chilly day with this hearty lamb stew infused with rich flavors from bone marrow. A perfect comfort food for any occasion, this recipe is easy to make and packed with tender meat, velvety sauce, and an extra dose of creamy goodness.
Ingredients:
– 1 pound lamb shoulder or neck, cut into 2-inch pieces
– 4 cups beef broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup red wine (optional)
– 2 tablespoons tomato paste
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 bone marrow bones (about 6 inches long each)
Instructions:
1. Preheat oven to 300°F (150°C).
2. In a large Dutch oven, brown the lamb in small batches over medium-high heat.
3. Add the onion, garlic, wine (if using), tomato paste, thyme, salt, and pepper. Cook for 1 minute.
4. Add the beef broth and bone marrow bones. Cover the pot and transfer it to the preheated oven.
5. Braise for 2-1/2 hours or until the lamb is tender and falls apart easily.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 2-1/2 hours
Pumpkin seed and almond butter energy balls
Get a boost of energy with these no-bake bites packed with nutritious pumpkin seeds, creamy almond butter, and sweet dates. Perfect for a quick snack or pre-workout fuel!
Ingredients:
– 1 cup rolled oats
– 1/2 cup pumpkin seeds
– 1/4 cup almond butter
– 1/4 cup pitted dates, soaked in water and chopped
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a large bowl, combine oats, pumpkin seeds, and salt.
2. In a separate bowl, mix together almond butter and honey until smooth.
3. Add the chopped dates to the almond butter mixture and stir until well combined.
4. Add the wet ingredients to the dry ingredients and mix until a dough forms.
5. Use your hands to shape the dough into small balls, about 1-inch in diameter.
6. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None! These no-bake bites are ready in just a few minutes.
Enjoy your delicious and nutritious pumpkin seed and almond butter energy balls!
Herbal chamomile and peppermint infusion
This soothing herbal infusion combines the calming properties of chamomile with the refreshing flavor of peppermint, creating a perfect blend for unwinding after a long day.
Ingredients:
– 2 teaspoons dried chamomile flowers
– 1 teaspoon dried peppermint leaves
– 1 cup boiling water
– Honey or lemon (optional)
Instructions:
1. In a tea infuser or heat-resistant cup, combine the dried chamomile and peppermint leaves.
2. Pour in the boiling water, making sure that all the herbs are fully saturated.
3. Allow the mixture to steep for 5-7 minutes, depending on your desired strength of flavor.
4. Strain the infusion into a cup or mug using the tea infuser or a piece of cheesecloth.
5. Add honey or lemon to taste, if desired.
Cooking Time: 5-7 minutes
Summary
Discover 18 gut-healing recipes to promote digestive wellness! From soothing bone broth with turmeric and ginger to fermented sauerkraut with caraway seeds, these recipes harness the power of natural ingredients to support a healthy gut. Also featured are kefir smoothies, detox juices, herbal teas, and probiotic-rich dishes like lacto-fermented pickles and kimchi fried rice. Plus, get inspired by recipes for chicken soup, berry chia pudding, miso soup, baked salmon, oatmeal, avocado smoothies, fermented beet kvass, slow-cooked lamb stew, and energy balls made with pumpkin seeds and almond butter. Start cooking your way to a happier gut today!