Source:  Food Matters

So, we’ve given you the natural solutions to help treat symptoms of IBS.  But maybe you are wondering what recipes you can include in your day to continue to nourish your gut?  After all, it is said to be our 2nd brain, so let’s feed it some brain food! These 3 recipes are simple enough to include every day.


Avocados are loaded with both soluble and insoluble fiber. If you want to feed your tummy but also your gut bacteria (yep, they feed on soluble fiber in foods), then all you need is an avocado, and it’s got a bucket load of both.

There’s no tricky steps in this recipe method and it only stars two ingredients, but this snack will be sure to satisfy your needs while giving your gut a nice little bit of nourishment!


  • 1/2 avocado
  • 1-2 tbsp of your homemade sauerkraut


  • Just top your avocado with your yummy homemade sauerkraut and you have yourself one, healthy and nourishing gut snack!
  • You can get fancy and sprinkle with some sea salt, dulse flakes, nutritional yeast or a dash of pesto or just the beauty of this simple snack, that is nothing but nourishing.



So simple and cheap to make your own at home! Sauerkraut was said to have originated in China over 2,000 years ago and later brought over to Europe. It could perhaps be one of the most vital things you could add to your diet. To nourish your gut is to nourish your body. Sauerkraut works wonders for your digestion, producing amazing amounts of probiotics. The fermentation also produces isothiocyanates, compounds shown to prevent disease. The cabbage itself contains similar anti-carcinogenic phytochemicals as broccoli and Brussels sprouts, and is also a good source of vitamin C, K, and folate. Get the full recipe HERE.

  • Creates good bacteria 
  • Aids digestion 
  • Rich in vitamin A
  • Rich in vitamin C
  • Rich in vitamin K 
  • High in fiber 
  • Immune-boosting 
  • Rich in probiotics 



Miso has been a staple in Chinese and Japanese diets dating back to approximately 2,500 years! This fermented ingredient is well-recognized for stimulating digestion and energizing the body. When choosing miso make sure you avoid the pasteurized versions and search for the live enzyme-rich, organic product to be sure you receive the full benefits.

This fermented energizer is packed with amino acids, digestive stimulants, beneficial probiotics, vitamin B, just to name a few. While it works to strengthen your immune system, it will also work on healing your gut.


  • 1/4 red cabbage (shredded)
  • 1/4 green cabbage (shredded)
  • 3-4 kale leaves (shredded)
  • 1/2 punnet of cherry tomatoes
  • 1/4 cup pepitas (pumpkin seeds)


  • 3 tbsp miso (shiro)
  • 1 tbsp dijon mustard
  • 1/4 cup apple cider vinegar
  • 1/4 cup extra virgin olive oil


  • Combine the shredded cabbage, kale, tomatoes and pepitas in a large bowl.
  • Combine all dressing ingredients in a small jar and shake to combine well.

Dress the salad with the dressing before serving.