42 Probiotic Rich Vegan & Gluten-Free Recipes, How to Improve Gut Health , Probiotic and Prebiotic Rich Foods, Health Benefits + MORE. Everything from sauerkraut, tempeh, kefir, pickles, yogurt, homemade vinegars to noodle bowls and tacos can be found in this gut healing vegan recipe round-up!
Research has shown just how important gut health is to overall health. Gut health is so intertwined with the brain, that it’s been deemed the ‘second brain’. It’s believed that 90% of serotonin receptors are located in the gut, showing just how closely linked gut health is to mental health, too. A unhealthy gut has been linked to food sensitivities, allergies, IBS, sugar cravings, anxiety, depression, acne, diabetes, autoimmune diseases, fatigue, ADHD and much more. Put simply, heal the gut: heal your mind, body and soul. I’ve gathered some of my favorite gut healing recipes from some of the best food bloggers out there + some useful tidbits to help you on your journey to optimum health!
How to Improve Gut Health Naturally
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Include probiotic-rich fermented foods into your diet.
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Include fermentable fibers a.k.a. prebiotics into your diet.
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Eliminate high inflammatory foods, GMO foods, inorganic foods, highly processed and refined foods, packaged foods, and limit dairy, gluten, and refined + unrefined sugars of any sort.
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Consume more healthy fats and omega fatty acids such as those found in coconut oil, avocados, walnuts, and hemp seeds.
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Include sprouted grains and seeds into your diet.
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Take a probiotic capsule daily and/or digestive enzymes.
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Set aside some time each day to exercise, even if it’s just ten minutes of stretching.
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Get plenty of sleep and reduce stress as much as possible.
Prebiotics v.s. Probiotics + Health Benefits
Prebiotics are fibers that are not easily digested and ferment in the gut. The process of fermentation feeds the ‘good’ bacteria in the gut. Benefits:
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Helps increase absorption of much needed vitamins, minerals and nutrients.
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Provides a cleansing and detoxing effect to the digestive system, helping to eliminate ‘bad’ gut bacteria and pathogens.
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Helps support a healthy immune system.
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Reduces inflammation in the digestive system.
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Aids in weight loss and maintaining a healthy weight.
Probiotics are bacteria that are the by-products of the fermentation process in fermented foods. Probiotics are considered to be ‘good’ bacteria and help feed the gut more of what it needs. Benefits:
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It increases the good bacteria in the gut and decreases the bad.
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It can replenish and repopulate the gut with good bacteria after overuse of antibiotics.
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Provides the groundwork to help improve every aspect of health, which we all now know is rooted in the gut, including: improving mental health, eliminating allergies, improving heart health, helping digestive disorders, reducing sugar cravings, weigh reduction, improving your immune system, and much more.
Vegan Probiotic Foods
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Fermented vegetables, including kimchi and sauerkraut.
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Preserved fruit.
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Dairy-Free Yogurt.
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Coconut milk kefir.
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Kombucha.
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Pickles and other pickled vegetables.
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Water kefir.
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Cultured nut and seed cheeses.
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Miso.
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Tempeh.
Prebiotic Rich Foods
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Garlic.
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Onion.
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Apples.
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Bananas.
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Beans and legumes.
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Chicory root.
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Seaweed.
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Cacao.
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Oats.
42 Vegan + Gluten-Free Gut Healing Recipes:
How to Make Moroccan-Style Preserved Lemons
from Nourished Kitchen
Fermented Jalapeños (a super simple gut boosting recipe)
from Boots and Hooves Homestead
Kim Chi Bowl with Red Curry Almond Sauce
from Fried Dandelions
Sauerkraut Chickpea Flour Ravioli + Spiced Applesauce
from Strength and Sunshine
Coconut Milk Kefir Cherry Ice Cream
from My Tiny Laguna Kitchen
Watermelon Pizza & How To Make Homemade Cashew Cream Yogurt
from Green Smoothie Gourmet
How to Make Tepache de Piña - A Probiotic Pineapple Drink from Mexico
from Nourished Kitchen
Salvadoran Curtido (Fermented Cabbage Relish)
from The Curious Chickpea
How to Make Ginger Vinegar from a Homemade Ginger Bug
from Oh, The Things We'll Make!
Easy, Homemade Fermented Ketchup: Fermented Foods at Every Meal
from Oh, The Things We'll Make!
Beet Kvass - An Unbeetable Traditional Ukranian Health Drink
from Tin and Thyme
How to Make Apple Scrap Vinegar
from Practical Self Reliance
Easy Sauerkraut Salad with Mango and Almonds • Happy Kitchen
from Happy Kitchen
Instant Pot Yogurt: Everything You Need to Know
from Glue and Glitter
Russian Grandma's Pickled Tomatoes • Happy Kitchen
from Happy Kitchen
Probiotic Apricot Fruit Leather
from Small Footprint Family
More Gut Health Resources:
How To Choose A Probiotic Supplement
What You Should Know About Leaky Gut
20 Gut Health Tips for Kids with ADHD
Continuous Brew Kombucha Guide
The Importance of Gut Health and How to Nourish It
I greatly hope you enjoyed this informative guide to improving your gut health + all of these delicious gut healing vegan recipes! If you feel so inclined, I appreciate you sharing on social media! Thank you! xo.
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Amity Rice says
Amazing list!!! Thanks for sharing!! I have back linked this post on one of my posts over at friendlywanderlust.com/blog
Kristen Wood says
Thank you! 🙂