Natural, Plant-Based Gut-Healing Foods

On 5 March 2025 0 Comments - Shamanic Healing

For over 15 years, I have recommended a gut-healing process developed by Dr. Natasha Campbell-McBride, which emphasizes the consumption of animal fats and bone broth. My family and I have experienced significant benefits from this approach, including improved mood and cognitive function, leading to greater overall well-being.

In recent years, veganism has grown in popularity, and there are now several natural, plant-based foods and methods that can aid in gut healing and digestion. These focus on reducing inflammation, repairing the gut lining, and supporting a healthy microbiome, all without animal products.

🌱 Vegan Gut Healing Foods

1. Fermented Foods (Probiotics) – Restore Gut Bacteria

Probiotics introduce beneficial bacteria to help rebalance your gut microbiome. Sources include:

  • Sauerkraut
  • Kimchi (ensure no fish sauce)
  • Miso
  • Tempeh
  • Kombucha
  • Coconut yogurt (unsweetened)

Eat small amounts daily to avoid bloating at first.

2. Prebiotic Foods – Feed Good Bacteria

Prebiotics help probiotic bacteria thrive by providing them with food.  Sources include:

  • Bananas (especially slightly green)
  • Garlic
  • Onions
  • Leeks
  • Chicory root
  • Jerusalem artichokes
  • Apples
  • Oats

These resistant starches help diversify gut bacteria and improve digestion.

3. Aloe Vera – Soothes & Repairs the Gut Lining

Aloe vera contains anti-inflammatory compounds that help heal the gut lining.

  • Aloe vera juice (ensure food-grade, no additives)
  • Aloe gel (blended into smoothies)

Start with small amounts, as it can have a mild laxative effect.

4. Slippery Elm & Marshmallow Root – Coat & Protect the Gut

These mucilaginous herbs form a protective barrier over the gut lining.

  • Slippery elm powder (mix with warm water)
  • Marshmallow root tea

Ideal for those with IBS, acid reflux, or leaky gut syndrome.

5. Omega-3 from Plant Sources – Reduce Inflammation

Omega-3s reduce gut inflammation and promote healthy cell membranes.

  • Chia seeds
  • Flaxseeds
  • Hemp seeds
  • Walnuts
  • Algal oil (vegan alternative to fish oil)

Grind flaxseeds before consuming for better absorption.  Or try a teaspoon of cold-pressed flaxseed oil in a daily smoothie.

6. Bone Broth Alternative – Seaweed & Mushroom Broth

Instead of animal-based broth, you can rebuild gut health with mineral-rich plant alternatives.

Ingredients for a Gut-Healing Broth:

  • Kombu or wakame seaweed
  • Shiitake mushrooms
  • Ginger & turmeric
  • Miso (added after cooking)

Drink daily as a warming gut-healing tonic.

7. Anti-Inflammatory Spices & Herbs

Chronic gut inflammation can be reduced with powerful anti-inflammatory spices used in cooking, teas, and smoothies.

  • Turmeric (curcumin reduces gut inflammation)
  • Ginger (soothes digestion and nausea)
  • Cinnamon (balances blood sugar)
  • Fennel seeds (reduces bloating)

Make turmeric tea with black pepper for better absorption.

🌿 Lifestyle Tips for Gut Healing

  • Reduce Processed Foods & Sugar – Excess sugar feeds bad bacteria.
  • Drink Plenty of Filtered Water – Hydration helps with digestion.
  • Manage Stress – High stress weakens the gut barrier (try meditation or deep breathing).
  • Chew Food Thoroughly – Digestion starts in the mouth!
  • Avoid Caffeine & Alcohol – Both can disrupt gut balance.

🌱 Conclusion

✔ A plant-based approach to gut healing is possible by focussing on probiotics, prebiotics, anti-inflammatory foods, and gut-soothing herbs.
✔ Fermented foods, aloe vera, slippery elm, omega-3s, and gut-friendly broths can help repair and balance the digestive system.
✔ Lifestyle changes (like reducing stress and sugar) are just as important as food.

🌱 Vegan Supplements for Gut Healing

For vegan clients seeking to heal their gut, quality food is essential, however, if you are travelling, supplements can maintain your programme by reducing inflammation, repairing the gut lining, and enhancing digestion. Below are some of the most effective vegan-friendly supplements for supporting gut health.

1. Probiotics – Restore Gut Bacteria

Supports digestion, balances gut flora, and improves immunity.

  • A multi-strain probiotic with Lactobacillus and Bifidobacterium species.
  • At least 10-20 billion CFUs per serving.
  • Soil-based probiotics for better survivability.

Vegan Brands:

  • Optibac Probiotics – Every Day (100% vegan, no dairy)
  • Garden of Life Dr. Formulated Probiotics – Once Daily
  • YourBiology Gut+ (Vegan Prebiotic & Probiotic Combo)

Pair with prebiotics (see below) for maximum effectiveness.

2. Prebiotics – Feed Good Bacteria

Helps probiotics thrive and supports digestion

  • Inulin (from chicory root)
  • Fructooligosaccharides (FOS)
  • Acacia fiber (gentler on digestion)

Vegan Brands:

  • NOW Foods Inulin Powder
  • Terranova Prebiotic Complex
  • Erbology Organic Jerusalem Artichoke Prebiotic Powder

Start with small amounts to prevent bloating!

3. L-Glutamine – Repairs the Gut Lining

Helps to heal leaky gut and supports intestinal cell regeneration.

  • Fermented plant-based L-glutamine
  • 5g per day for gut repair

Vegan Brands:

  • Naked Nutrition L-Glutamine (Vegan Fermented)
  • Bulk Vegan L-Glutamine Powder
  • Thorne L-Glutamine Powder

Mix in water or smoothies before meals for gut-healing benefits.

4. Aloe Vera – Soothes & Heals the Gut

Reduces inflammation and helps with acid reflux, IBS, and bloating.

  • Organic Aloe Vera Juice (inner leaf only, no added sugars)
  • Cold-pressed for maximum nutrients

Vegan Brands:

  • Pukka Aloe Vera Juice
  • Lily of the Desert Aloe Vera Juice
  • Fushi Organic Aloe Vera Juice

Drink 15–30ml before meals for digestive support.

5. Digestive Enzymes – Improves Nutrient Absorption

Helps break down fats, proteins, and carbohydrates.

  • A broad-spectrum enzyme formula with lipase, amylase, protease, bromelain, and papain.

Vegan Brands:

  • Enzymedica Digest Basic (Plant-Based)
  • VeganVitality Digestive Enzymes
  • Terranova Digestive Enzyme Complex

Take before meals to ease bloating and food intolerance symptoms.

6. Slippery Elm & Marshmallow Root – Coat & Protect the Gut

Creates a protective barrier over the gut lining, reduces acid reflux & IBS symptoms.

  • Powdered form for easy mixing
  • Organic and additive-free

Vegan Brands:

  • Nature’s Answer Slippery Elm Powder
  • Organic Marshmallow Root Capsules (Fushi or Indigo Herbs)

Mix slippery elm powder with warm water and drink before meals for a gut-soothing effect.

7. Omega-3 (Algal Oil) – Reduces Inflammation

Helps with gut inflammation and supports brain & heart health.

  • Algal-based DHA & EPA (vegan alternative to fish oil)
  • At least 250mg DHA per serving

Vegan Brands:

  • NothingFishy Omega-3 Algal Oil
  • Testa Omega-3 DHA + EPA
  • Vegetology Omega-3 Opti3

Take with food to boost absorption.

8. Turmeric & Black Pepper – An Anti-Inflammatory Powerhouse

Reduces gut inflammation and supports IBS, Crohn’s, and ulcerative colitis.

  • Curcumin extract (with black pepper for absorption)
  • 500-1000mg per serving

Vegan Brands:

  • Pukka Turmeric Capsules
  • Nature’s Way Turmeric & Black Pepper
  • VitaBright High-Strength Curcumin

Take with food & healthy fat (like avocado) to increase absorption.

🌱 Conclusion – Best Vegan Gut-Healing Supplements

✔ Probiotics & Prebiotics – Balance gut bacteria
✔ L-Glutamine – Repairs gut lining (especially for leaky gut)
✔ Aloe Vera – Soothes gut inflammation
✔ Digestive Enzymes – Helps with bloating & nutrient absorption
✔ Slippery Elm & Marshmallow Root – Coats & protects gut lining
✔ Omega-3 (Algal Oil) – Fights gut inflammation
✔ Turmeric & Black Pepper – Anti-inflammatory for gut health

🌱 Gut-Healing Ginger-Turmeric Dressing

This anti-inflammatory, gut-friendly dressing is perfect for drizzling over pan-seared sea bass and stir-fried vegetables.

🛒 Ingredients:

  • 1 tbsp extra virgin olive oil (supports gut lining & reduces inflammation)
  • 1 tbsp flaxseed oil or hemp oil (rich in omega-3 for gut health)
  • 1 tsp fresh grated ginger (soothes digestion & reduces bloating)
  • ½ tsp ground turmeric (anti-inflammatory & supports gut lining)
  • 1 tsp miso paste (adds probiotics for a healthy microbiome)
  • 1 tbsp coconut aminos or tamari (gut-friendly alternative to soy sauce)
  • 1 tsp fresh lemon juice (aids digestion)
  • 1 tsp apple cider vinegar (supports digestion & gut bacteria)
  • ½ tsp maple syrup or raw honey (optional, for balance)
  • Pinch of black pepper (boosts turmeric absorption)
  • ¼ tsp sesame seeds or chia seeds (adds fiber & gut-friendly nutrients)

🥄 Instructions:

  1. In a small bowl, whisk together all ingredients until well combined.
  2. Taste and adjust—add more lemon juice for acidity, maple syrup for sweetness, or coconut aminos for saltiness.
  3. Let the dressing sit for 5–10 minutes to allow flavors to meld.

🫕 How to Use:

  • For Sea Bass → Brush onto the fish before cooking, or drizzle over after pan-searing.
  • For Stir-Fry → Toss with sautéed vegetables (like broccoli, mushrooms, and peppers) right before serving.

💡 Bonus: This dressing also works as a marinade or a gut-friendly dipping sauce!

error0
fb-share-icon0
Tweet
fb-share-icon20

Leave a Reply

Your email address will not be published. Required fields are marked *

Discover more from Shamanic Healing with Rose 🌹

Subscribe now to keep reading and get access to the full archive.

Continue reading