3 gut-healing recipes

Your gut is not just your belly or your waistline; it’s the gateway to the health of your brain and immune system. Modern medical science has linked your overall health — physical and mental — directly to the state and condition of your gut, but this is not a new concept.

Traditional Chinese medicine (TCM) and India’s Ayurvedic principles are centred on the philosophy that the root of good and bad health resides in the gut. As much as 2000 years ago, ancient Greek physician Hippocrates, the father of medicine, said, “All disease begins in the gut.” It seems now more than ever we should heed this advice and look at where many of our health issues stem from: the gut.

Modern-day medicine has drastically departed from Hippocrates’ concept; it focuses on treatments rather than causes. Current research, though, is beginning to point to the truth and depth of his simple idea. In fact, many researchers are beginning to state that the support of gut health, and restoring the integrity of the gut barrier, will be one of the most important goals of medicine in the 21st century.

Did you know that your body is made up of around 100 trillion living organisms? They outnumber your own cells 10 to one and live in your hair, on your skin, inside your nose, in your mouth — everywhere! But the largest concentrations of these teeny-tiny bacterial entities live in your gut.

The world of your gut involves a multifaceted, interconnected, interdependent relationship between micro flora: the complex, diverse micro-organism species that live in your digestive tract. Referred to as gut flora, these organisms are most easily understood as fitting into the categories of “good” or “bad” bacteria.

“Good” or “friendly” bacteria complete a multitude of tasks in your body. Common responsibilities include working to regulate the gut by neutralising some of the toxic by-products of your digestion; preventing the growth of harmful, pathogenic bacteria; controlling metabolism; reducing harmful substances such as carcinogens and toxins; gleaning and absorbing energy, nutrients and fatty acids from the foods you eat; producing hormones; training the immune system; and communicating with your brain.

“Bad” bacteria are microbes capable of causing disease by producing infection and increasing cancer risks. Research has found that the presence of particular harmful bacteria in mice led to overeating, metabolic damage and insulin resistance, highlighting a possible connection to obesity and weight disorders.

Researchers are finding out more and more about the important role of gut flora in achieving overall health. It has been found that dysregulated gut flora is linked to illnesses ranging from autism and depression to autoimmune conditions such as Hashimoto’s, inflammatory bowel disease and type 1 diabetes.

A healthy gut flora balance should include approximately 85 per cent good bacteria and 15 per cent bad bacteria. However, a modern diet high in sugar, carbohydrates, preservatives and additives promotes an overgrowth of bad bacteria, which will quickly overpower your healthy gut flora.

Other causes of this imbalance include taking modern medicines such as antibiotics and drinking tap water, which contains chemicals such as fluoride and chlorine that kill off good bacteria. If you suffer from acne, low energy, digestive problems or low immunity, chances are you have an imbalance in your gut flora.

You cannot attain good health with a quick-fix diet or a pill; you must make healthy choices every single day. One way to beef up your good gut flora and balance out your gut profile is to eat a diet low in sugar and artificial chemicals and preservatives, and use unprocessed whole foods.

If you’re looking for soothing, gut-healing foods, read on.

Avocado Lassi

Foods high in soluble fibres, like avocado, are broken down into a gelatinous, viscous by-product in the large intestine that produces acids and gases that promote the growth of good bacteria. Avocado is a wonderful prebiotic for the gut.

Serves: 1
Prep time: 10 mins 

One small ripe avocado
1 cup ice cubes or crushed ice
¼ cup coconut water
¼ cup coconut milk
Stevia to taste 

Scoop avocado flesh into the blender and add remaining ingredients. Pulse, then blend until smooth
If needed, adjust the sweetness with stevia and adjust the thickness with more coconut milk. Pour into a glass. 

Anti-inflammatory Cauliflower Soup

Just one cup of boiled cauliflower delivers about 3.35g of dietary fibre. It also contains a substance called glucoraphanin, which helps protect your gut lining, is anti-inflammatory and can be helpful for people with inflammatory bowel disorders.

Serves: 4
Prep time: 10 mins
Cooking Time: 35 mins 

1 tbsp coconut oil
1 onion, chopped
3 garlic cloves, minced
2 tsp finely chopped ginger
2 tsp turmeric
2 tsp curry powder
2 tsp cumin
1 large head cauliflower, roughly chopped
½ cup coconut milk
2 cups vegetable stock
Celtic salt, to taste
Freshly ground pepper
Chopped coriander, chives or spring onion, for garnish

Over a medium heat in a soup pan melt coconut oil and fry onion until browned. Add garlic, ginger, turmeric, curry powder, cumin and stir until fragrant, about a minute. Add the cauliflower, coconut milk, vegetable stock and sea salt and bring to a boil. Reduce heat, cover and simmer 30 minutes.
Soup can be blended in batches for a smoother consistency. Garnish with black pepper and fresh coriander or sliced spring onion.

Healing Custard

Butter has anti-microbial properties, excellent for fighting pathogenic micro-organisms inside the intestinal tract. It also helps support your immune system and boosts metabolism.

Serves: 2
Prep time: 5 mins
Cooking time: 6 mins 

¾ cup filtered water
3 tsp powdered gelatin
3 organic eggs
8 drops liquid stevia
125g unsalted organic butter, softened
1½ tsp natural vanilla extract 

Pour the water into a small saucepan and sprinkle the gelatin on top. Leave to sit for about a minute, or until the gelatin softens.
Place the mixture over medium heat and stir constantly with a wooden spoon for 3 minutes. Spoon the contents into a blender.
Add the eggs, stevia, butter and vanilla, then blend on low speed until the custard turns pale, about 2 minutes. Spoon the custard into a covered container and chill in the fridge. Stir before using.

Note: The custard will keep in the fridge for 3 days.

Lee Holmes runs Supercharged Food. Visit her blog superchargedfood.com for more cooking inspiration, recipes and tips.