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Recipes for a Healthy Gut

Recipes for a Healthy Gut


Dr Emma Kirke shares recipes that can help you maintain a healthy gut.

Ever experience any of the following?

  • Bloating after every meal, or even in between meals
  • Indigestion, Heartburn, Diarrhea, and/or Constipation
  • Mental Fog, Constantly or After Meals, or Migraine Headaches
  • Seasonal Allergies or Asthema
  • Skin Issues: Such as Acne, Osacea, Hives, Rashes, or Eczema
  • Depression, Anxiety, ADD or ADHD
  • Chronic Fatigue
  • Recurrent Yeast Infections or Candida Overgrowth

Many of us don’t have the time to do a full gut cleanse, but there are some things you can do to help balance your gut flora, eliminate toxic and inflammatory foods, and heal your gut lining. Here are four simple steps to get you started…

Recipe 1: Cleanse Your Diet

This is the key first step in healing your gut. Start getting anti-inflammatory foods into your diet (like dark leafy greens and avocado) while cleaning your diet of foods that trigger inflammation (like gluten and dairy). Try starting your day with a leafy green smoothie with KIKI Health Organic Wheatgrass powder. Here’s a great recipe to help with digestion…


  • 2x Apples
  • 1/4 Lemon
  • 1 Inch Ginger
  • 1x Stick Celery
  • 1/4 Cucumber
  • 1x Handful Spinach
  • 1/4 Avocado
  • 1x Tsp KIKI Health
  • Organic Wheatgrass
  • Powder

How to Create

Juice all the ingredients except the avocado and the wheatgrass powder. Add the juice to your blender with your avocado and wheatgrass powder and blend until smooth and delicious!

Recipe 2: Activate With The Right Ingredients

We use the word ‘activate’ to reflect how we are rebooting a dormant digestive system. You reactivate it by replacing key nutrients, such as essential fatty acids and trace minerals, and digestive enzymes through both natural foods and supplements. By taking a green supplement, like Nature’s Living Superfood, you’ll be supporting your daily nutritional needs as it is made exclusively from plant-based, whole-food ingredients with probiotics and enzymes, all of which assist in allowing the body to absorb the nutrients it needs and support digestive health. Try mixing a teaspoon with a glass of water first thing in the morning.

Recipe 3: Restore Your Gut

Now you can reintroduce beneficial bacteria to promote a healthy gut flora through probiotics, prebiotics, cultured foods, and beverages. Probiotics  include foods like fermented vegetables, kombucha, coconut water kefir, and coconut milk yogurt. Why not make your own sauerkraut?


Prepare the Cabbage: 

• Remove the outer leaves and retain the rest of the cabbage. Cut it in half and remove the v shaped stalk in the middle, retain. Slice the cabbage very thinly and place into a glass bowl.

Making the Sauerkraut:

• Sprinkle the cabbage with 2 tbsp. of Celtic sea salt. Cover with a clean tea towel and leave overnight. Massage the cabbage with your hands until some water is released (this may take up to 10 minutes). Boil a kettle and rinse out your jars and lids with boiling water to sterilize. Take a handful of the cabbage at a time and press it into the jar. Liquid will be released from the cabbage as you press down; this is a mixture of the natural water content of the cabbage and the salt, which makes a brine solution…

• Keep putting in handfuls and pressing down until the jar is full to about a centimetre from the top. Make sure that the liquid (brine solution) is above the cabbage. If you do not seem to have enough liquid add a little warm spring water to the cabbage to increase the brine solution. Place a cabbage leaf (from reserved bits) over the top of the shredded cabbage in the jar.

• Place a good chunk of the reserved cabbage stalk onto the top of the whole leaf. This will then press the shredded cabbage down and keep it under the brine when the lid is screwed on. Put the lid on the jar and place onto a tray of some kind while it ferments. Place your cabbage somewhere warm to encourage the natural lacto fermentation process to begin, a more constant temperature is best.

• You will start to notice bubbles rising from the bottom of the jar through your cabbage. Release any build-up of gas in your jars on a daily basis by gently releasing the lid slightly and then screwing up again. This is generally known as ‘burping your jar’. Some of the brine solution may seep up and out during the fermentation process (this is why you stand your jars on a tray).

• Make sure that the cabbage is still submerged, if not you may need to top up with a little more warm water. The fermentation process can take between five-10 days depending on the time of the year and the position and warmth of your cabbage. To know when your cabbage is done you need to taste it. It will have a slightly sour taste but not vinegary. The ferment can now be transferred to a fridge where its activity will decrease and become dormant. This will keep for months or until you are ready to use

“Probiotics Include Foods Like Fermented Vegetables, Kombucha, Coconut Water Kefir, And Coconut Milk Yoghurt”


  • 1 large head of red cabbage or 2 small ones
  • 2 tbsp. of Celtic sea salt
  • spring water

You Will Need:

  • 2 clean glass jam jars 400mls each or a small/medium Kilmer jar
  • A sharp knife •large glass bowl
  • clean tea towel
  • plastic or glass measuring jug

Recipe 4: Enhance With Probiotics

The final step is designed to repair, regenerate, and heal the intestinal lining from the damages caused by infections, food allergens and sensitivities, and toxins. By adding a probiotic to your daily routine you will be adding live and thriving SBO’s (soilbased organisms) to your body and help with this process. KIKI health Body Biotics (www.kiki-health.com/product/body-biotics120-caps/) contain Live and thriving SBO’s, which effectively  re-populate the intestine with a beneficial balance of friendly bacteria.

find out more: https://kiki-health.com