I am so excited for you to read my brand new book, The Inflammation Spectrum. You will discover how inflammation is at the core of most common health woes and exists on a continuum: from mild symptoms such as weight gain and fatigue on one end, to hormone imbalance and autoimmune conditions on the other. How you feel is constantly and dynamically being influenced by every meal. Every food you eat is either feeding inflammation or fighting it. Because no one else is you, the foods that work well for someone else may not be right for your body. At heart, The Inflammation Spectrum is about learning to love your body enough to nourish it with delicious, healing foods. Its insightful quizzes and empowering advice will put you on a path toward food freedom and overall healing. Learn more here.
by Dr. Will Cole
Nothing influences your health more than the microbiome in your gut – the trillions of bacteria that manufacture and direct about 80 percent of your immune system and which regulate not only your digestion but also, in part, your hormones, brain, and genetic expression. Gut health problems like leaky gut syndrome are linked to many inflammatory and autoimmune conditions and microbiome imbalances like candida overgrowth and small intestinal bacterial overgrowth (SIBO) can lead to health issues throughout your body.
Luckily, you can influence the composition of your microbiome based on what you eat because the foods you choose play a significant role in the prevention of degenerative diseases by improving the composition of your microbiome environment. If all disease begins in the gut, as Hippocrates once said, then so does all healing, and it all begins with food. With that important concept in mind, here are six of my favorite gut healing recipes for overall health:
1. Nourishing Chicken Zoodle Bone Broth Soup
Ingredients for the bone broth
- Whole organic chicken
- 1 onion
- 6 cloves garlic
- 1 inch of ginger root
Ingredients for the soup
- 1 to 2 cups chopped onions
- 1 to 2 cups chopped carrots
- 2 tablespoons coconut oil
- 4 to 6 cups bone broth
- 3 to 4 small to medium zucchinis
- 2 cups shredded organic chicken
- 2 to 3 garlic cloves, crushed or minced
- Himalayan sea salt to taste
- Rinse the chicken and place it in the pot.
- Fill your pot three-quarters full with water and add the herbs and vegetables.
- Cook on medium-high until bubbling, then reduce heat to low and allow to simmer covered until chicken is done.
- Remove chicken from pot and remove meat from the bones. Place bones back into the pot and save the meat for later use.
- Continue to simmer the bones covered with the liquid, at least 8 hours, up to 48 hours, to taste.
- Allow to cool, then pour stock through a strainer and transfer to mason jars to store in the fridge.
- Saute the onions and carrots in coconut oil in a pot until they are soft.
- Add bone broth and bring to a boil.
- Make zucchini into the noodles. Slice the zucchini into your desired size of strips, either thick or nice and thin (more like actual noodles) with a julienne slicer or “spiralizer.”
- Once the carrots are tender, add the zucchini and simmer (covered or uncovered) until tender. The time will vary depending on the size of your zucchini “noodles.”
- Add the chopped chicken and garlic, bring back to a boil, and then turn heat off. Cover and let sit for 5 to 10 minutes. Taste and add sea salt as necessary.
Benefits: Bone broth, the gut super healer, contains many of the building blocks for your enterocytes, which are the cells lining your digestive tract. The natural blend of gelatin, glucosamine, glycine, and minerals found in bone broth can help calm leaky gut syndrome, diarrhea, constipation, and food intolerances. If you struggle with histamine intolerance, I recommend cooking the bones in the broth for a shorter amount of time. If you would rather purchase bone broth, Bare Bones and Kettle & Fire are two of my favorite brands.
2. Rejuvenating Celery Juice
- 1 to 2 bunches organic celery
Juice the celery. Drink it fresh.
Benefits: As simple as it sounds, celery contains many minerals and nutrients that are great for your gut. I’ve seen this simple solution work wonders for thousands of patients when they consume it consistently. Over time, the juice will help restore your stomach’s natural acid, HCL, aiding in healthy digestion and microbiome balance. I recommend drinking 16 ounces of fresh celery juice on an empty stomach in the morning.
3. Gut-Soothing Ginger & Slippery Elm Tea
- 1 teaspoon fresh ginger root
- 1 teaspoon slippery elm powder
- 2 cups purified water
- Grate the fresh ginger root into your teapot.
- Pour 2 cups of water into the pot and boil.
- Stir in and dissolve slippery elm powder.
Benefits: Ginger and slippery elm are both anti-inflammatory and healing to your intestinal lining.
4. Probiotic Superfood Burger
- 1 pound grass-fed ground beef
- Himalayan sea salt to taste
- 1/2 head organic lettuce with large leaves
- 1/2 a white organic onion, sliced
- 1/2 cup watercress
- 1/2 cup drained organic sauerkraut
- 1/4 cup organic mustard
- Heat grill to medium-high. Form the beef into four 3/4-inch-thick patties. Season with salt.
- Cook the patties until desired readiness.
- Remove the lettuce leaves from the head and rinse. Use the lettuce leaves as the “sandwich buns” and add the burgers, onion, watercress, sauerkraut and mustard.
Benefits: You’ll obtain good anti-inflammatory fats like CLA and omegas from the grass-fed burger, prebiotics and phytonutrients from the vegetables, and good bacteria from the sauerkraut, all in one delicious meal.
5. Dr. Cole’s Gut-Healing Smoothie
- 2 cups chopped kale
- 1 cup plain almond milk
- 1/2 cup frozen organic berries
- 2 tablespoons grass-fed collagen powder
- 1 tablespoon L-glutamine powder
- 1 tablespoon extra-virgin coconut oil
- 1 teaspoon deglycyrrhizinated licorice (DGL)
- 1 teaspoon zinc carnosine
- 1/2 teaspoon probiotic powder
Combine the ingredients into a blender.
Benefits: Gut medicines like collagen, zinc carnosine, coconut oil, probiotics, and L-glutamine are easy to get in when you blend them into delicious smoothies. I make myself a smoothie like this one every morning!
6. Anti-Inflammatory Turmeric Milk
- 2 cups plain coconut milk
- 2 teaspoons turmeric
- 1 teaspoon raw honey
- 1/2 teaspoon cinnamon
- 1/4 teaspoon ginger powder
- Pinch of black pepper
- Blend ingredients well in a blender.
- Pour into saucepan and heat for 3 to 5 minutes over medium heat until warm.
Benefits: Turmeric is great for putting out the flames of inflammation. Its benefits are amplified and made more bioavailable when mixed with fats like coconut and spices, particularly black pepper. Ginger is another great anti-inflammatory and gut-healing tool.
If you want to learn more about your own health case please check out our free health evaluation. We offer in person as well as phone and webcam consultations for people across the country and around the world.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Our articles may include products that have been independently chosen and recommended by Dr. Will Cole and our editors. If you purchase something mentioned in this article, we may earn a small commission.