Favorite Vegan Gut-Healing Recipes

It’s well known that a plant-based diet can help deal with many different digestive issues. Some of the most irritating and hard-to-digest foods like red meat, dairy and eggs are not present at all in a vegan diet. And healthy vegetables that form the basis of a plant-based diet are naturally rich in vitamins and minerals, fiber and water — all things that can help gut health.

Eating a vegan diet that is full of fresh veggies can be a great way to deal with digestive issues naturally. It’s important to note that everyone is different, but you can find what works best for you by experimenting with different foods.

One of the best things you can do for your digestive health is to eat whole, vegan foods including fresh fruits, vegetables and whole grains. Legumes — including all beans, peas and lentils — can be hard on a sensitive tummy at first. If you find difficulty, though, you can ease into it by eating smaller amounts and making sure the legumes are well-cooked.

There are lots of vegan gut-healing recipes out there, but what could be more comforting than a warm vegetable soup? This soul-warming soup recipe has all of the healing ingredients your body needs, including vitamin-rich vegetables and protein-rich grains — and none of the foods that will irritate the gut. Try out this recipe for a savory and satisfying, gut-healing soup that’s as delicious as it is healthy.


1 Tbs olive oil

3 tsp smoked paprika

1 tsp cumin

2 tsp chili powder

6 med-lg carrots, peeled and sliced

15 oz. can tomatoes, salt-free if possible

Small can tomato paste

3 Tbs soy sauce or aminos

3 Tbs lemon juice

1 Tbs maple syrup

1 tsp salt

black pepper — to taste

1 c uncooked quinoa

1 c cooked chickpeas

6 c collard greens, stems removed


  1. Heat oil in a large soup pot and add paprika, cumin, chili powder, carrots and just a little bit of water.
  2. Stir, cover and cook for about 10 minutes. Stir occasionally.
  3. Add all remaining ingredients and about 10 cups of water to the pot.
  4. Cover and bring to a boil.
  5. Lower heat to medium and simmer uncovered for at least 30 minutes.

Enjoy Some Vegan Gut-Healing Recipes This Winter

This delicious soup is packed with vitamins and healthy vegan superfood ingredients that are good for the whole body, and they will go easy on the digestive system, too. If your body is not as used to processing legumes, reduce the amount of chickpeas at first, and gradually increase them on subsequent batches of this yummy, healing soup. Also known as garbanzo beans, chickpeas are full of protein, fiber, vitamins and minerals, and they are a staple of any healthy vegan diet.

Leafy greens like collards are incredibly healthy for anyone and can be great for those with sensitive digestive systems. If you’re not used to consuming lots of leafy greens, increase them slowly to get your body used to the changes. The collards in this recipe may be easier to tolerate if they are fully cooked. Sometimes raw greens and vegetables can be harder on a sensitive digestive system.

Because everyone with digestive issues experiences foods differently and has different triggers, feel free to adjust the recipe to what works best for your diet and your own body. Sometimes I like to sprinkle some nuts over the soup since they are a low-sugar, healthy fat that give the soup even more of a protein punch. Or you can try swapping out the listed veggies for your favorites to fully customize the recipe to your taste.

It’s important not to give up on a vegan diet just because you have some digestive troubles. Some of the most irritating foods come from animal products. So, work with a trusted doctor, keep trying different foods and allow your body time to adjust. Healthy recipes like this delicious soup will help get your body back on track and have you feeling healthier in no time.



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