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
Include probiotic-rich fermented foods into your diet.
Include fermentable fibers a.k.a. prebiotics into your diet.
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.
Consume more healthy fats and omega fatty acids such as those found in coconut oil, avocados, walnuts, and hemp seeds.
Include sprouted grains and seeds into your diet.
Set aside some time each day to exercise, even if it’s just ten minutes of stretching.
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:
Helps increase absorption of much needed vitamins, minerals and nutrients.
Provides a cleansing and detoxing effect to the digestive system, helping to eliminate ‘bad’ gut bacteria and pathogens.
Helps support a healthy immune system.
Reduces inflammation in the digestive system.
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:
It increases the good bacteria in the gut and decreases the bad.
It can replenish and repopulate the gut with good bacteria after overuse of antibiotics.
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
Fermented vegetables, including kimchi and sauerkraut.
Coconut milk kefir.
Pickles and other pickled vegetables.
Cultured nut and seed cheeses.
Prebiotic Rich Foods
Beans and legumes.
42 Vegan + Gluten-Free Gut Healing Recipes:
More Gut Health Resources:
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.