Maintaining a healthy gut is essential for overall well-being, and many traditional cuisines offer delicious recipes that support digestive health naturally. From soothing soups and fermented vegetables to nourishing porridges and probiotic-rich dishes, these time-tested recipes from China, Japan, India, and beyond provide both comfort and vital nutrients to promote a balanced gut. Explore these simple, flavorful meals that combine healing ingredients and techniques to keep your digestive system strong and thriving.

Ginger carrot soup

Start by sautéing chopped onions, garlic, and fresh ginger in olive oil until fragrant. Then add sliced carrots and vegetable broth, allowing the mixture to simmer until the carrots become tender. Once cooked, blend the soup until smooth and finish it off with a splash of lemon juice and a pinch of turmeric for added flavor and health benefits.

Fermented veggie medley

Chop cabbage, carrots, and radishes into thin strips, then massage them with salt until they start to release water. Next, pack the vegetables along with their liquid tightly into a clean jar, making sure they are fully submerged. Allow the mixture to ferment at room temperature for about a week before refrigerating. Enjoy a small portion daily to benefit from their natural probiotics.

Probiotic smoothie

Blend a cup of kefir or plain yogurt with a banana, a handful of berries, a bit of honey, and a tablespoon of ground flaxseed. This combination delivers probiotics, fiber, and antioxidants.

Miso soup

Dissolve a tablespoon of miso paste in warm (not boiling) water. Add tofu cubes, seaweed, and sliced green onions for a nourishing, probiotic-rich broth.

Turmeric quinoa salad

Cook the quinoa and let it cool. Then toss it with chopped cucumbers, cherry tomatoes, fresh herbs, a squeeze of lemon, olive oil, and a sprinkle of turmeric for an anti-inflammatory boost. These recipes are not only delicious but also packed with nutrients that support your gut health.

A popular Chinese remedy for gut health is congee, a soothing rice porridge that's gentle on the stomach and easy to digest. Here's a simple recipe:

Ginger chicken congee

To make ginger chicken congee, start with 1 cup of rice, 8 cups of water or chicken broth, a small piece of sliced ginger, shredded cooked chicken, and a bit of salt. Rinse the rice and add it to a pot along with the water or broth and the sliced ginger. Bring the mixture to a boil, then reduce the heat to a simmer and cook, stirring occasionally, until the rice breaks down and the mixture becomes creamy, which takes about an hour. Next, add the shredded chicken and simmer for a few more minutes. Season with a pinch of salt and serve warm, optionally garnished with chopped green onions or a drizzle of sesame oil. Congee is often recommended for its soothing properties and its ability to promote healthy digestion.

Hot and sour soup

To prepare hot and sour soup, start with 4 cups of chicken or vegetable broth, sliced shiitake mushrooms, tofu strips, bamboo shoots, a beaten egg, 2-3 tablespoons of rice vinegar, 1 tablespoon of soy sauce, white pepper, and a bit of cornstarch slurry to thicken. Bring the broth to a simmer and add the mushrooms, tofu, and bamboo shoots. Stir in the rice vinegar, soy sauce, and white pepper to taste. Slowly drizzle the beaten egg into the soup while stirring to create silky egg ribbons. Add the cornstarch slurry to thicken the soup slightly. Adjust the seasoning if needed and serve warm. Hot and sour soup is known for its balanced flavors and can help stimulate digestion and support gut health. Another traditional Chinese recipe for gut health is bone broth, which is highly regarded for its nourishing qualities and its ability to heal the gut lining.

Chinese-style bone broth

To make traditional bone broth, start with beef or chicken bones, a few slices of ginger, a couple of green onions, a splash of rice vinegar, and a pinch of salt. Begin by blanching the bones in boiling water for a few minutes to remove impurities, then rinse them thoroughly. Place the cleaned bones in a large pot with fresh water, ginger slices, green onions, and a splash of rice vinegar. Simmer the mixture on low heat for at least 6 to 8 hours, or use a slow cooker for convenience. Once done, strain the broth to remove the solids.

Natto, on the other hand, is fermented soybeans that are rich in probiotics and vitamin K2, both of which support gut health and aid overall digestion.

Simple Natto bowl

To prepare a simple natto bowl, start with a pack of natto, cooked rice, a splash of soy sauce, chopped green onions, and optionally, a bit of mustard or wasabi for some heat. Stir the natto vigorously until it develops a sticky texture. Serve it over a bowl of warm rice, then top with soy sauce, green onions, and mustard or wasabi if desired. Although natto has a distinctive flavor and texture, it is a probiotic-rich powerhouse for gut health and a common staple in many Japanese breakfasts.

Another excellent gut-friendly recipe comes from India: khichdi. This comforting and easily digestible dish, made from rice and lentils, is often recommended for its soothing and restorative properties.

A fantastic Indian recipe for gut health is khichdi. It's a comforting, easily digestible dish made with rice and lentils, often recommended for its soothing properties.

Khichdi

Khichdi is a comforting and easily digestible Indian dish made with rice and split yellow moong dal (lentils). To prepare, rinse ½ cup each of rice and lentils until the water runs clear. In a pot, heat a teaspoon of ghee and sauté cumin seeds until they sizzle. Add the rinsed rice and lentils along with a pinch of turmeric and salt to taste. Pour in about 4 cups of water, bring to a boil, then reduce the heat and simmer until the mixture becomes soft and porridge-like, adding more water if needed. Serve warm, optionally with a dollop of yogurt or pickles for extra probiotics. Khichdi is prized in Ayurveda as a healing food that restores gut balance and supports digestive health.

A classic Hong Kong recipe for gut health is Century Egg and Lean Pork Congee, a gentle and nourishing rice porridge. To make it, rinse 1 cup of jasmine or short-grain rice and optionally soak it for 30 minutes for a creamier texture. Bring 8 cups of water or light chicken broth to a boil, add the rice and 1 teaspoon of julienned ginger, and simmer on low heat, stirring occasionally, for 45–60 minutes until creamy. Add 100–150 grams of thinly sliced or shredded lean pork and 1–2 diced century eggs, then continue simmering for another 10–15 minutes. Season with salt to taste and serve hot, optionally garnished with spring onions, white pepper, or a drizzle of sesame oil. Century eggs provide beneficial fermentation byproducts, ginger aids digestion and reduces bloating, and lean pork offers high-quality protein—all supporting gut health.