Quick and Soothing Salad: Your Gut's Gentle Reset

When your digestion feels off or you're battling bloat, this gentle yet nourishing salad provides relief while supporting your microbiome. It's my go-to recipe for those days when your stomach is saying "help!"

The Base: Gut-Calming Greens

• Butter lettuce (easier to digest than rougher greens)

• Fresh mint leaves (natural digestive aid)

• Fennel, thinly sliced (reduces bloating)

• Persian cucumber, deseeded (hydrating without irritation)

Gut-Healing Add-Ins

• Steamed asparagus tips (prebiotic fiber)

• Avocado (anti-inflammatory healthy fats)

• Micro-chopped carrot (beta-carotene for gut lining)

• Optional: poached chicken (lean protein if hungry)

The Magic Dressing (Anti-Inflammatory)

• 2 tbsp olive oil (gut-barrier supporting)

• 1 tbsp fresh lemon juice (aids digestion)

• 1 tsp fresh ginger, grated (calms nausea)

• Pinch of Himalayan salt (minerals for electrolyte balance)

Assembly Tips

1. Chop everything into small, easily digestible pieces

2. Massage greens gently with clean hands (breaks down cell walls)

3. Add dressing just before eating

4. Eat slowly and mindfully

Why This Works:

• Low FODMAP ingredients

• Easy-to-digest texture

• Anti-inflammatory compounds

• Hydrating properties

• Gentle fiber content

• Enzyme support

Pro Tips:

• Best eaten at room temperature

• Chew thoroughly

• Sip ginger tea alongside

• Avoid eating when stressed

When to skip: If experiencing acute GI distress, wait until symptoms calm before adding raw foods.

Need more gut-soothing recipes? Let's connect about personalizing your diet for optimal digestion.