DIY Gut Health: Simple Recipes to Make at Home

Taking care of your gut health is essential for overall well-being, and one of the best ways to support a healthy gut is through the foods you eat. While store-bought options can be convenient, making your own gut-friendly foods at home allows you to control the ingredients, save money, and enjoy the satisfaction of creating something delicious and nourishing. In this blog post, we’ll share some simple DIY recipes that you can make at home to support your gut health.

Why DIY for Gut Health?

Homemade gut-healthy foods often contain more beneficial bacteria and nutrients than their store-bought counterparts. When you make these foods yourself, you can ensure that they’re free from preservatives, added sugars, and other unwanted ingredients. Plus, DIY recipes are often more affordable, allowing you to enjoy the benefits of gut-friendly foods without breaking the bank.

DIY Gut Health Recipes

Here are five simple recipes you can try at home to boost your gut health.

1. Homemade Sauerkraut

Ingredients:

• 1 medium green cabbage

• 1-2 tablespoons sea salt

• 1-2 cloves garlic (optional, for added flavor)

• 1 teaspoon caraway seeds (optional, for added flavor)

Instructions:

1. Prepare the Cabbage: Remove the outer leaves of the cabbage and set them aside. Slice the cabbage into thin strips.

2. Massage the Cabbage: Place the sliced cabbage in a large bowl and sprinkle it with sea salt. Massage the cabbage with your hands for about 10 minutes, until it releases liquid.

3. Pack the Cabbage: Pack the cabbage tightly into a clean glass jar, pressing down firmly with a wooden spoon to remove air pockets. The cabbage should be submerged in its own liquid.

4. Add Flavor (Optional): If using, add garlic and caraway seeds to the jar, distributing them evenly.

5. Seal the Jar: Place one of the reserved outer cabbage leaves on top of the packed cabbage to help keep it submerged. Seal the jar with a lid.

6. Ferment: Allow the sauerkraut to ferment at room temperature for 1-3 weeks. Check it daily to ensure the cabbage stays submerged. Taste it after a week and continue fermenting until it reaches your desired flavor.

7. Store: Once the sauerkraut is ready, transfer it to the refrigerator, where it will keep for several months.

Benefits: Sauerkraut is rich in probiotics, which are beneficial bacteria that support a healthy gut. The fermentation process also enhances the bioavailability of nutrients like vitamin C.

2. DIY Yogurt

Ingredients:

• 1 quart whole milk (or milk of choice)

• 2 tablespoons plain yogurt with live cultures (store-bought or from a previous batch)

Instructions:

1. Heat the Milk: In a saucepan, heat the milk over medium heat until it reaches 180°F (82°C). Stir occasionally to prevent a skin from forming.

2. Cool the Milk: Remove the milk from heat and allow it to cool to 110°F (43°C).

3. Add the Yogurt Starter: Stir the plain yogurt into the cooled milk until well combined.

4. Incubate: Pour the mixture into a clean jar and cover it with a lid or cloth. Place the jar in a warm spot (around 110°F) for 6-12 hours, depending on how tangy you like your yogurt. A yogurt maker or an oven with the light on works well for this.

5. Chill and Enjoy: Once the yogurt has thickened to your liking, transfer it to the refrigerator to chill before eating.

Benefits: Homemade yogurt is packed with probiotics that aid in digestion and support a healthy gut. By making it at home, you can control the sweetness and avoid unnecessary additives.

3. Kefir

Ingredients:

• 1 tablespoon kefir grains

• 2 cups milk (cow, goat, or coconut milk)

Instructions:

1. Combine Ingredients: Place the kefir grains in a clean glass jar and pour the milk over them.

2. Ferment: Cover the jar with a cloth or paper towel secured with a rubber band and let it sit at room temperature for 12-24 hours, depending on your taste preference.

3. Strain and Store: After fermentation, strain the kefir grains from the liquid using a plastic or wooden strainer (metal can damage the grains). Store the liquid kefir in the refrigerator and start a new batch with the grains.

Benefits: Kefir is a probiotic-rich beverage that supports gut health. It’s also a good source of vitamins, minerals, and proteins.

4. Bone Broth

Ingredients:

• 2-3 pounds of bones (beef, chicken, or turkey)

• 1 onion, quartered

• 2 carrots, chopped

• 2 celery stalks, chopped

• 2 tablespoons apple cider vinegar

• 2-3 cloves garlic (optional)

• Water to cover

Instructions:

1. Prepare the Ingredients: Place the bones, vegetables, and garlic (if using) in a large pot or slow cooker. Add the apple cider vinegar and enough water to cover the ingredients.

2. Cook: Simmer on low heat for 12-24 hours. The longer the broth cooks, the more nutrients will be extracted from the bones.

3. Strain: Once the broth is ready, strain out the solids and discard them. Store the broth in glass jars in the refrigerator or freezer.

Benefits: Bone broth is rich in collagen and amino acids that support gut health by nourishing the gut lining and reducing inflammation.

5. Fermented Vegetables

Ingredients:

• 1-2 pounds of vegetables (e.g., carrots, cucumbers, radishes)

• 1-2 tablespoons sea salt

• Water to cover

Instructions:

1. Prepare the Vegetables: Wash and chop the vegetables into bite-sized pieces.

2. Pack the Jar: Pack the vegetables tightly into a clean glass jar, leaving about an inch of space at the top.

3. Add the Brine: Dissolve the sea salt in water and pour it over the vegetables until they are fully submerged.

4. Ferment: Cover the jar with a cloth or lid and let it ferment at room temperature for 3-10 days. Taste the vegetables daily until they reach your desired flavor.

5. Store: Once fermented, store the vegetables in the refrigerator, where they will keep for several months.

Benefits: Fermented vegetables are a great source of probiotics, vitamins, and enzymes that promote a healthy gut and improve digestion.

Conclusion: Nourish Your Gut at Home

Taking control of your gut health starts in your kitchen. By making these simple, gut-friendly recipes at home, you can enjoy the benefits of probiotics, prebiotics, and other essential nutrients without relying on expensive store-bought options. Plus, you’ll have the satisfaction of knowing exactly what’s in your food.

Are you ready to take the next step in your gut health journey? Our "Get Gut Healthy" program offers personalized guidance and recipes tailored to your unique needs. Schedule a call with us today to learn more about how we can help you achieve a healthier gut and improve your overall well-being. Let’s work together to create a plan that fits your lifestyle and helps you reach your health goals—starting in your own kitchen!