Healthy recipes for digestion are so important because our digestion affects our overall nutrient absorption, health, weight-loss, and even our mood! Recently with all my travel, stress, and life transition, I have found that my digestion is suffering. Because of this, I have been going back to what I know which is a lot of hydration, leafy greens, juices, and probiotics. I have been on the search for healthy smoothie recipes for digestion, healthy dinner recipes for digestion, and just overall healthy recipes for good digestion and I am so excited to share some of them along with some of my own with you!
Juice Recipes to Promote Healthy Digestion
Let’s begin with digestive health juice recipes because juicing is easy and I love it so much. You don’t need a fancy expensive juicer to get this one down either, which in my book is a huge plus. Like I stated previously, greens are so important for healthy digestion. The daily greens that I drink consist of celery, spinach, kale, chlorella, spirulina, and cucumber. I like things easy peasy and so I use a concentrated powder and simply mix with water or coconut water to make a delicious juice, or I add to my daily superfood shake. You could also easily mix this combination yourself in a blender.
Green Shake Recipe:
- 2 celery stalks
- 1 cup spinach
- 1 cup kale
- 1 scoop chlorella powder
- 1 scoop spirulina
Mix together with water in a high powered blender (Ninja, Vitamix)
Making your shake this way works, but it is more cost-effective to purchase the greens complex powder. Purchasing spirulina and chlorella powder individually each cost as much or more as the full greens complex. To continue to make the greens juice on your own does add up in expenses when you include having to continually buy the other ingredients. Just some food for thought, but I always like to provide as many options as possible.
Healthy Soup Recipes to Improve Digestion
Are you sensing a theme here, a liquid diet for digestion? While your diet, of course, does not have to be entirely liquid, when you are trying to heal your gut gentle foods and lots of hydration are the keys to your success.
We started with a Green drink, why not green soup next? One of my favorite green soups is from Autumn Calabrese, she also has many other healing soups in her cookbook. Autumn talks about Bieler Broth on her blog as a way to help heal your gut.
Bieler Broth Recipe:
- 4 medium zucchinis, chopped
- 3 cups string beans, ends removed
- 2 sticks celery, chopped
- 1 bunches parsley, stems removed
- 1-quart water
- Pinch of sea salt
- 1 tsp. ghee (optional)
- Place water, zucchini, string beans, and celery in a stockpot.
- Bring to a boil, lower heat and simmer for about 20 minutes until vegetables are softened but not overcooked. Spoon the mixture into a blender and add a handful of parsley, then liquefy.
Note: The vegetables from one pot will make about 2 blender batches, depending on how big your blender is. I store mine in a glass jar in the refrigerator. To thicken the broth and enhance the healing properties of the broth, add a teaspoon of ghee to each blender batch. Organic vegetables are best for this broth if you can get them.
This is also an extremely healthy way to heal the gut and once you make the broth for yourself you can integrate it into different recipes.
Here is a TeamBeachbody recipe I love.
- 5 lbs beef back or neck bones (or chicken carcasses or lamb bones)
- ¼ cup apple cider vinegar or fresh lemon juice
- 2 medium onions cut into quarters (or 2 leeks, coarsely chopped)
- 2 medium carrots coarsely chopped
- 4 medium celery stalk ends coarsely chopped
- 2-3 bay leaves
- 1 Tbsp. black peppercorns
- Place bones, vinegar, onions, carrots, celery, bay leaves, and peppercorns in a large stockpot.
- Add enough water to cover the bone mixture by 1 to 2 inches, leaving room at the top of the pan. Cover. Bring to a boil over medium-high heat. Reduce heat; gently boil for 1 hour. Remove any meat left on bones. Set meat aside for future use.
- Return bones to a gentle boil for 2 to 24 hours, or until bones crumble and look bleached. (Gently boil chicken bones for 6 to 12 hours, or until they crumble.)
- Skim off any foam that develops during cooking.
- Strain liquid using a fine-mesh strainer or cheesecloth.
- Use broth immediately or refrigerate for up to three days.
- Bones can be roasted for 30 to 60 minutes before boiling. This caramelizes the bones and gives the broth an even better flavor.
- Bone broth can be cooled and frozen.
- Save any fat from the broth. It is highly nutritious and can be used to roast vegetables or make soups.
If you are looking for more healthy soup recipes there are 25 listed in this blog.
The Importance of Probiotics
Probiotics are essential for digestion. The three ways I like to make sure probiotics are getting into my system are food (yogurt), probiotic drinks such as kombucha, and my daily supplements, either in the form of the superfoods I drink (which are linked above) or the digestive supplements provided in the 21-day Ultimate Reset program that I did.
Whether you are plant-based or eat dairy, yogurt is a great source of probiotics. It is important to look at sugar content when choosing the right yogurt, I also like a good amount of protein if I am making my yogurt a meal instead of a snack. The plant-based yogurt I enjoy the most for a good source of probiotics is CoCoYo by GT It tastes delicious, it’s high in probiotic content, and low in sugar. I like to eat it on its own with some berries or use it as a topper like whipped cream on my superfood shakes. The dairy-based yogurt I enjoy most is Siggi’s. Their claim to fame is their high protein, low sugar content. They also have lactose free options available.
Not all kombucha is created equal. Years ago I was working with a trainer at Dr.Shakib’s office, Dan Lederer. When we were going over my nutrition I told him that I liked kombucha and he immediately made sure I knew how to check the labels so that I was not getting too high of sugar content and defeating the whole purpose of drinking kombucha. Kevita kombucha historically has been one of the lower sugar brands, but I recently found a probiotic drink that is so refreshing and low sugar called Obi. It is also important to look at the serving size when purchasing or drinking kombucha or any probiotic drink because often two servings are in one bottle.
Again, not all supplements are created equal, absorption rate and source of the ingredients is important. I have been drinking my superfoods for almost five years now and they are my NUMBER ONE go-to when my digestion feels like it’s failing. I recently did a 21-day reset in which I introduced probiotic supplements from the same company and that was an additional game-changer in healing my gut. Although I have completed the 21 days I have stayed on the probiotics for maintenance and that makes all the difference. I swear by the Revitalize and Soothe products. The Revitalize is a probiotic blend and the Soothe contains aloe vera and turmeric to ease digestion and lower inflammation. I highly recommend doing the full 21 days of reset linked above but individually these products are a good start.
Why is Digestion Important?
In closing, if you need a medical backing and are someone who likes to google all your symptoms before you make a change, according to webmd.com “Digestion is how your body turns the food you eat into nutrients it uses for energy, growth, and cell repair. The digestive tract (or gastrointestinal tract) is a long twisting tube that starts at your mouth and ends at your anus. It’s made up of a series of muscles that coordinate the movement of food and other cells that make enzymes and hormones to break down food. Along the way are three other organs that are needed for digestion: your liver, gallbladder, and pancreas.” All of these organs work together so we can be our healthiest and their functioning all depends on what we put in our body. This isn’t just about poop guys, it’s about creating a healthy environment within our bodies so that we may function optimally. I hope these recipes, tips, and tricks serve you well in creating this environment.
If you feel like you are wanting more recipes, tips, and tricks to living your healthiest life, I have lots more tips where those came from. All of my meal plans include access to hundreds of recipes as well as short, easy, all level workouts. If you have any specific recipes you would like or fitness program questions, always feel free to reach out to me. Thanks for reading I hope this information was useful and finds you in a space of the heart. I’m just me Sarah Roberts (Savino), MSW, RYT200, TBB Coach founder of team Indie Sols, figuring out what works for me and sharing it with you in hopes that it will make some positive changes for you as well! As always if you have any direct questions or want personal consultation for anything you can reach me at my email firstname.lastname@example.org or contact me through any of my social media: Facebook.com/sarah.savino IG- the_fit_philanthropist
Love and Light Always,