These healing recipes include plant-based foods and drinks that are easy to make and are beneficial for both gut and immune health. Included is a list of probiotic foods and prebiotic foods!
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. An 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 anti-inflammatory and gut healing foods from some of the best food bloggers out there + some useful tidbits to help you on your journey to optimum health, blood sugar, and digestion! Ready to live a healthier lifestyle? Let’s get started!
How to Improve Gut Health Naturally
- Include probiotic-rich fermented foods in 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, and 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 in your diet.
- Take a probiotic capsule daily and/or digestive enzymes.
- Set aside sometime each day to exercise, even if it’s just ten minutes of stretching.
- Get plenty of sleep and reduce stress as much as possible.
- Incorporate foods high in antioxidants, such as blueberries, strawberries, artichokes, kale, and beans.
- Eat whole foods.
- Consume a wide variety of spices.
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 the absorption of much-needed vitamins, minerals, and nutrients.
- Provides a cleansing and detoxing effect on 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 the 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, weight reduction, improving your immune system, and much more.
Healing Vegan Probiotic Foods
- Fermented vegetables, including kimchi and sauerkraut (this red cabbage sauerkraut is amazing!).
- Preserved fruit.
- Dairy-Free Yogurt.
- Coconut milk kefir.
- Pickles and other pickled vegetables.
- Water kefir.
- Cultured nut and seed cheeses.
Healing Prebiotic-Rich Foods
- Acacia Fiber (Gum).
- Beans and legumes.
- Chicory root.
42 Amazing Healing Recipes
I greatly hope you enjoyed this informative guide to improving your gut health + all of these delicious gut health recipes and gut healing meals! If you feel so inclined, I appreciate you sharing on social media! Thank you! xo.