A healthy gut is the foundation of overall well-being, and a balanced diet can play a crucial role in promoting digestive wellness. When our gut microbiome is out of whack, we may experience symptoms like bloating, cramps, and even mood swings. Fortunately, incorporating gut-healing foods into your daily routine can make all the difference. In this article, we’ll be exploring 18 soothing recipes that are specifically designed to promote digestive wellness and support a healthy gut.
From classic bone broth to fermented coconut yogurt, these recipes combine ancient wisdom with modern nutrition to deliver delicious and effective solutions for a happier belly. Whether you’re looking to alleviate digestive discomfort or simply boost your overall health, these mouthwatering dishes will have you feeling like the best version of yourself in no time.
Bone Broth with Turmeric and Ginger
Rich in nutrients and anti-inflammatory compounds, this bone broth recipe combines the benefits of turmeric and ginger for a deliciously healthy drink.
Ingredients:
– 2 lbs beef or chicken bones (preferably knuckle or neck bones)
– 4 cups water
– 1 tablespoon grated fresh ginger
– 1 teaspoon ground turmeric
– 2 cloves garlic, peeled and smashed
– 1 bay leaf
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the bones on a baking sheet for 30 minutes, or until browned.
3. Transfer the roasted bones to a large stockpot or Dutch oven.
4. Add water, ginger, turmeric, garlic, and bay leaf to the pot.
5. Bring to a boil, then reduce heat to low and simmer for 12-24 hours.
6. Season with salt and pepper to taste.
7. Strain the broth through a fine-mesh sieve or cheesecloth into a clean container.
Cooking Time: 12-24 hours
Enjoy your nutrient-rich Bone Broth with Turmeric and Ginger!
Fermented Coconut Yogurt
Transform your coconut yogurt into a probiotic-rich, tangy delight with this simple fermentation process. This recipe requires minimal effort and patience, yielding a deliciously healthy snack or base for smoothies.
Ingredients:
– 1 can of full-fat coconut milk
– 1/2 cup of plain coconut yogurt (starters)
– 1 tablespoon of active culture probiotic powder (or 1/4 teaspoon of probiotic powder + 1/4 teaspoon of sea salt)
– 1/4 teaspoon of sea salt
– Optional: flavorings like vanilla, cinnamon, or lemon zest
Instructions:
1. Combine coconut milk and coconut yogurt in a clean glass jar.
2. Add the active culture probiotic powder (or probiotic powder + sea salt mixture) and mix well.
3. Cover the jar with a cloth or paper towel to keep dust out.
4. Place the jar at room temperature (around 70°F to 75°F) for 24 hours.
5. After 24 hours, move the jar to the refrigerator to slow down fermentation and allow it to chill.
6. Allow the yogurt to ferment in the fridge for another 12-18 hours before serving.
Cooking Time: None
Gut-Healing Chicken Soup
This comforting and nourishing soup is a staple for those looking to soothe digestive issues and promote overall gut health. With the combination of anti-inflammatory turmeric, soothing ginger, and bone broth, this recipe is perfect for a quick pick-me-up when your stomach needs some TLC.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 4 cups bone broth (homemade or store-bought)
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1/2 cup diced fresh ginger
– 1 teaspoon ground turmeric
– 1/2 teaspoon dried oregano
– Salt and pepper, to taste
– Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. In a large pot, combine chicken, bone broth, carrots, celery, ginger, turmeric, and oregano.
2. Bring the mixture to a boil, then reduce heat to low and simmer for 30-40 minutes or until the vegetables are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 30-40 minutes
Kimchi Fried Rice with Quinoa
A twist on traditional fried rice, this recipe combines the spicy kick of kimchi with the nutty flavor of quinoa.
Ingredients:
– 1 cup cooked quinoa
– 2 cups cooked rice (preferably day-old)
– 1/4 cup kimchi, chopped
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the diced onion and cook until translucent, about 3 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the cooked quinoa, rice, kimchi, soy sauce, salt, and pepper.
5. Cook for about 5 minutes, stirring frequently, until the ingredients are well combined and heated through.
6. Taste and adjust seasoning as needed.
7. Garnish with chopped scallions if desired.
Cooking Time: 15-20 minutes
Golden Milk Smoothie
Warm up with a comforting and nourishing blend of turmeric, ginger, and coconut milk. This Golden Milk Smoothie is a soothing and delicious way to start your day or unwind after a long day.
Ingredients:
– 1/2 cup frozen pineapple
– 1/4 cup frozen banana
– 1 tablespoon honey
– 1 teaspoon ground turmeric
– 1/2 inch piece of fresh ginger, peeled and grated
– 1/2 cup coconut milk
– Ice cubes (optional)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness as needed by adding more honey.
3. Pour into a glass and serve immediately.
4. If desired, add ice cubes and blend again for a thicker consistency.
Cooking Time: None!
Enjoy your Golden Milk Smoothie and let the soothing benefits of turmeric and ginger work their magic.
Lacto-Fermented Sauerkraut
Harness the power of fermentation with this simple recipe for lacto-fermented sauerkraut, a tangy and crunchy condiment perfect for topping sandwiches or adding flavor to dishes.
Ingredients:
– 5 lbs cabbage (any variety), thinly shredded
– 1 tablespoon sea salt
– 1/4 cup caraway seeds (optional)
Instructions:
1. In a large bowl, massage the shredded cabbage with your hands for about 10 minutes to release its natural juices.
2. Add the sea salt and caraway seeds (if using) to the cabbage mixture, and mix until the cabbage is evenly coated.
3. Pack the cabbage mixture into a clean glass jar or container, pressing down firmly to eliminate any air pockets.
4. Leave at least 1 inch of space at the top of the jar, as the fermentation process will create carbonation.
5. Cover the jar with a lid or cloth, and let it sit in a cool, dark place (around 64°F – 75°F) for 3-6 weeks, shaking the jar every few days to ensure even fermentation.
6. After 3-6 weeks, check the sauerkraut for desired level of sourness and tanginess. Once ready, store it in the refrigerator to slow down fermentation.
Cooking Time: None required! Let nature do its magic.
Aloe Vera and Cucumber Juice
This recipe combines the soothing properties of aloe vera with the hydrating power of cucumber, creating a refreshing and healthy drink perfect for hot summer days or anytime you need a boost.
Ingredients:
– 1 cup fresh aloe vera leaves
– 2 cups fresh cucumber slices
– 1/4 cup freshly squeezed lime juice
– 1/2 cup water
– Ice cubes (optional)
Instructions:
1. Rinse the aloe vera leaves and remove any excess gel or sap.
2. Add the aloe vera leaves, cucumber slices, and lime juice to a blender.
3. Blend on high speed until the mixture is smooth and well combined.
4. Strain the mixture through a fine-mesh sieve into a large bowl or pitcher.
5. Add the water and stir to combine.
6. Chill in the refrigerator for at least 30 minutes before serving.
7. Serve cold, garnished with additional cucumber slices if desired.
Cooking Time: None
Kefir Chia Pudding
This refreshing kefir chia pudding recipe combines the tanginess of kefir with the nutty flavor of chia seeds, creating a healthy and satisfying snack or breakfast option.
Ingredients:
– 1/2 cup chia seeds
– 1/2 cup plain kefir
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon vanilla extract
Instructions:
1. In a small bowl, mix together chia seeds and kefir until well combined.
2. Add honey or maple syrup and vanilla extract, if using. Stir to combine.
3. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
4. Once chilled, give the mixture a good stir to redistribute the chia seeds.
5. Serve the kefir chia pudding as is, or top with your favorite fruits, nuts, or granola.
Cooking Time: None needed – just chill and serve!
Miso-Glazed Salmon with Steamed Veggies
A flavorful and nutritious dish that combines the richness of miso glaze with the tenderness of salmon, perfectly paired with a medley of steamed veggies.
Ingredients:
– 4 salmon fillets (6 oz each)
– 2 tbsp white miso paste
– 2 tbsp maple syrup
– 1 tsp soy sauce
– 1 tsp rice vinegar
– 2 cloves garlic, minced
– 1 cup mixed veggies (broccoli, carrots, bell peppers)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together miso paste, maple syrup, soy sauce, rice vinegar, and garlic.
3. Place the salmon fillets on a baking sheet lined with parchment paper. Brush the miso glaze evenly over each fillet.
4. Steam the mixed veggies in a steamer basket for 4-5 minutes or until tender. Season with salt and pepper to taste.
5. Bake the salmon for 12-15 minutes or until cooked through, flaky, and slightly caramelized.
6. Serve the miso-glazed salmon with steamed veggies and enjoy!
Cooking Time: 20-25 minutes
Ginger-Turmeric Herbal Tea
This soothing herbal tea combines the anti-inflammatory properties of ginger and turmeric to promote relaxation and reduce stress.
Ingredients:
– 1 teaspoon dried ginger root
– 1/2 teaspoon ground turmeric
– 1 cup boiling water
– Honey or lemon to taste (optional)
Instructions:
1. In a teapot, combine the dried ginger root and ground turmeric.
2. Pour in the boiling water and let it steep for 5-7 minutes, allowing the flavors to meld together.
3. Strain the tea into a cup using a fine-mesh sieve or cheesecloth.
4. Add honey or lemon to taste, if desired.
Cooking Time: 5-7 minutes
This herbal tea is perfect for unwinding after a long day or as a soothing pick-me-up any time of the year. Enjoy!
Collagen-Boosting Beef Stew
This hearty stew is not only a delicious comfort food, but it’s also packed with nutrients and ingredients that can help boost collagen production. By incorporating gelatinous ingredients like beef broth and slow-cooked connective tissue-rich beef, this recipe promotes healthy skin, hair, and nails.
Ingredients:
– 2 lbs beef chuck or short ribs
– 4 cups beef broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 potatoes, peeled and cubed
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 2 tablespoons gelatin (optional)
Instructions:
1. Preheat oven to 300°F (150°C).
2. Season the beef with salt and pepper.
3. In a large Dutch oven or pot, brown the beef on all sides over medium-high heat. Remove from heat and set aside.
4. Add chopped onion, minced garlic, sliced carrots, and cubed potatoes to the pot. Cook until the vegetables are tender, about 10 minutes.
5. Add the beef broth, thyme, and browned beef back into the pot. Bring to a boil, then cover and transfer to the preheated oven.
6. Braise for 2-3 hours or until the beef is tender and easily shreds with a fork.
Cooking Time: 2-3 hours
Probiotic-Rich Kombucha Salad Dressing
This recipe combines the benefits of probiotic-rich kombucha with a tangy and creamy salad dressing, perfect for topping your favorite greens or vegetables.
Ingredients:
– 1/2 cup kombucha (chilled)
– 1/4 cup plain Greek yogurt
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
– 1/2 teaspoon honey
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine chilled kombucha, Greek yogurt, apple cider vinegar, Dijon mustard, and honey.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust seasoning with salt and pepper as desired.
4. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None required! Simply blend and refrigerate.
Gut-Soothing Oatmeal with Bananas
This recipe is designed to provide a gentle, easy-to-digest breakfast option that soothes the digestive system while providing sustained energy. By combining rolled oats, ripe bananas, and a hint of cinnamon, you’ll create a comforting bowl that’s perfect for morning or anytime you need a little comfort.
Ingredients:
– 1/2 cup rolled oats
– 1 medium banana, sliced
– 1 tablespoon honey (optional)
– 1/4 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. In a pot, bring 1 cup water to a boil.
2. Add the oats and reduce heat to low. Simmer for 5-7 minutes or until the oats have absorbed most of the liquid and reached your desired consistency.
3. While the oats are cooking, mash the banana in a bowl with a fork until it’s smooth.
4. Once the oats are cooked, stir in the mashed banana, honey (if using), cinnamon, and salt.
5. Serve warm, garnished with additional sliced banana if desired.
Cooking Time: 10-12 minutes
Bone Broth Ramen with Mushrooms
A comforting and nourishing bowl of ramen that combines the richness of bone broth, savory pork, and earthy mushrooms.
Ingredients:
– 2 cups bone broth (homemade or store-bought)
– 1 tablespoon sesame oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 8 ounces pork belly or shoulder, sliced into thin strips
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons soy sauce
– 2 tablespoons sake or dry white wine
– 1 teaspoon grated ginger
– 1/4 cup ramen noodles
– Sesame seeds, chopped scallions, and pickled ginger for garnish (optional)
Instructions:
1. Heat sesame oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 3 minutes.
2. Add pork belly or shoulder; cook until browned, about 5 minutes.
3. Add mushrooms; cook until they release their liquid and start to brown, about 5 minutes.
4. Pour in bone broth, soy sauce, sake or wine, and ginger. Bring to a simmer.
5. Cook ramen noodles according to package instructions.
6. Assemble bowls by placing noodles, pork-mushroom mixture, and desired garnishes.
Cooking Time: 30-40 minutes
Fermented Beet Kvass
Kvass is a traditional Eastern European fermented beverage that has gained popularity worldwide for its unique flavor and potential health benefits. This recipe combines the natural sweetness of beets with the tanginess of fermentation, creating a delicious and refreshing drink.
Ingredients:
– 2 lbs beets (any variety)
– 1 cup water
– 1/4 cup sugar
– 1/4 cup active dry yeast (such as S. cerevisiae or Lactobacillus plantarum)
– 1 tablespoon lemon juice
Instructions:
1. Wash the beets, then chop them into small pieces and blend until smooth.
2. Combine the blended beets with water in a large bowl. Stir in sugar until dissolved.
3. Add yeast to the mixture and stir gently to combine.
4. Cover the bowl with cheesecloth or a clean cotton cloth, securing it with a rubber band.
5. Let the mixture ferment at room temperature (68°F – 72°F) for 2-3 days, or until bubbles form on the surface and the liquid has thickened slightly.
6. Strain the kvass into bottles and refrigerate. The fermented beverage will keep for several weeks.
Cooking Time: 2-3 days
Anti-Inflammatory Green Smoothie
This refreshing blend combines powerful anti-inflammatory ingredients to help reduce inflammation and promote overall wellness. With a boost of antioxidants, vitamins, and minerals, this smoothie is perfect for anyone looking to support their health.
Ingredients:
– 2 cups spinach
– 1/2 cup frozen pineapple
– 1/2 cup frozen berries (blueberries, raspberries, blackberries)
– 1/4 cup unsweetened almond milk
– 1 tablespoon chia seeds
– 1 teaspoon turmeric powder
– 1/2 teaspoon ginger powder
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust the sweetness by adding more frozen pineapple or berries if desired.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Gut-Friendly Sweet Potato Mash
Sweet potatoes are a prebiotic-rich food that can help support gut health. This recipe is a delicious and easy way to incorporate more fiber and nutrients into your diet.
Ingredients:
– 2-3 large sweet potatoes
– 1/4 cup plain Greek yogurt (full-fat or low-fat)
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and poke some holes in the sweet potatoes. Bake for 45-60 minutes, or until soft.
3. Remove from oven and let cool slightly.
4. Peel the skin off and place in a bowl with Greek yogurt, honey/maple syrup (if using), salt, and pepper.
5. Mash everything together until smooth and creamy.
6. Serve hot, garnished with chopped fresh herbs like parsley or cilantro if desired.
Cooking Time: 45-60 minutes
Lemon-Garlic Roasted Asparagus
Brighten up your plate with this simple yet flavorful recipe that showcases the natural sweetness of asparagus, elevated by a zesty lemon-garlic combination. This dish is perfect for springtime gatherings or as a quick weeknight side.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper, to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Line a baking sheet with parchment paper.
3. Place asparagus on the prepared baking sheet in a single layer.
4. Drizzle olive oil over the asparagus, then sprinkle minced garlic evenly.
5. Squeeze lemon juice over the asparagus and season with salt, pepper, and red pepper flakes (if using).
6. Roast for 12-15 minutes or until tender and slightly caramelized.
Cooking Time: 12-15 minutes
Summary
Discover 18 soothing gut-healing recipes that promote digestive wellness. From bone broth to fermented coconut yogurt, and from gut-healing chicken soup to anti-inflammatory green smoothie, these easy-to-make dishes are designed to nourish your gut and soothe any digestive issues. With ingredients like turmeric, ginger, miso, and kefir, these recipes will help you boost collagen production, reduce inflammation, and promote a happy gut.
