3 Recipes to Support Your Gut Health

While exercise, diet and self-care should all be key parts of your wellness regime, optimum wellness actually begins in your gut.


Around 70-80% of your immune system is housed in your gut, and what’s going on there can potentially influence everything from your mood to the quality of your sleep.


To support your gut health – and therefore other aspects of your health – you should strive to create a healthy microbiome with a balance of good vs. bad bacteria.


Gut Health Supplements


Gut health supplements are designed to balance your gut bacteria. The probiotics supplements available at Garden of Life contain diverse strains of live bacteria to help support your digestive health, alongside delivering other health benefits.



Why Fermented Foods Are Good for Your Gut


Fermented foods, such as yoghurt, kefir, kimchi and miso, can also be particularly good for your gut health, as they contain a high level of beneficial bacteria that can help to balance out the ‘bad’ bacteria in your digestive system.


With this in mind, here are three recipes featuring fermented foods to incorporate into your diet to help support your gut health:


Gut Health Recipes


1. How to Make Kimchi


Kimchi is a Korean dish of fermented vegetables, which makes a great accompaniment to a meal and is a delicious way to liven up traditional veg.


jars of homemade kimchi




  • 1 large cabbage, washed and shredded
  • 1 tbsp sea salt
  • 2 carrots, peeled and grated
  • Handful of radishes, sliced
  • 3 garlic cloves, peeled and crushed
  • Thumb-sized piece of ginger, grated
  • 2 tbsp fish sauce
  • 1 tbsp caster sugar
  • 2 tbsp chilli sauce or chilli paste
  • 3 tbsp rice vinegar



  • Wash the cabbage and soak up any excess water using kitchen towels. Shred the cabbage into thin strips and place in a large bowl. Add the salt and leave to one side for at least one hour.
  • Meanwhile, peel and grate the carrot and slice the radishes, placing them in a separate large bowl.
  • In a smaller bowl, mix together the crushed garlic, ginger, fish sauce, chilli sauce, caster sugar and rice vinegar.
  • After an hour, rinse the cabbage, then stir it into the shredded carrots and radishes. Cover with the sauce, then spoon into sterilised jars.
  • Seal the jars and leave to ferment for at least two weeks before eating.

2. Miso Soup Recipe


Miso is a fermented pasta made from soybeans and salt. Miso is regularly used in Japanese cooking and makes a great base for a soup for a tasty, comforting, warming, vegan-friendly meal.


miso soup




  • 500ml boiling water
  • 1 tbsp miso paste
  • 250g kale, chopped
  • 350g silken tofu



  • Wash and chop the kale while you’re boiling the water.
  • Add the miso paste to a large saucepan and pour in the boiled water. Stir to form a broth.
  • Bring the pan to a simmer, then add the kale and tofu.
  • Leave to simmer for around 10 minutes, then pour into bowls and enjoy immediately.

3. How to Make a Kefir Protein Smoothie


Kefir is a yoghurt-like fermented drink, made from kefir grains. It’s traditionally made from cow’s or goat’s milk, but there are non-dairy options available. As kefir is a fermented product, it contains a high level of good bacteria to help balance out your gut health.


making a protein smoothie





  • Simply place all of the ingredients into a blender or shaker and mix until combined.
  • Enjoy!



Find out more about why you should care about your gut health here:


Why You Should Care About Your Gut Health

Your Health

Why You Should Care About Your Gut Health

2020-02-04 14:45:46By Garden of Life

Garden of Life

Garden of Life

Writer and expert