Tested Ayurvedic Recipes To Improve Your Gut Health

Written by Jillian Lai Mei Siew on Mon, 11 September 2023

Key Highlights

  • Ayurvedic principles emphasise proper diet, digestion and all aspects of lifestyle.
  • The gut microbiome plays a significant role in good health and dysbiosis cause an inflammatory state in the body.
  • Ayurvedic herbs and spices in the diet help with digestion, acid reflux, better gut microbiome, immunity etc.
  • Diet, eating habits, avoiding incompatible foods, detoxification and lifestyle practises etc. influence a person’s overall health.

Are you troubled with common gut health issues such as constipation, bloating and indigestion, diarrhea, acidity and indigestion? Sick and tired of trying many medications for your digestive problems, and on the lookout for a natural and effective solution? Well, Ayurveda is here to help!

Ayurveda holds the key to your gut health. This article lets us understand how Ayurveda and Ayurvedic recipes for gut health can help in better digestion and overall health. Various remedies are practiced traditionally for ages to address acid reflux in Ayurveda.

Let us understand the concepts of Ayurveda to implement them in our daily life.

Ayurveda - the science of life

  • Ayurveda is one of the oldest healthcare systems evolved in the Indian Subcontinent and is anchored on the importance of proper diet, digestion and all aspects of lifestyle.
  • Ayurveda describes the functioning of our mind and body in terms of three main dosha-Vata, Pitta, and Kapha.
  • The primary location of Vata, according to Ayurveda, is in the colon, where most of the gut microbiome is located.
  • The gut microbiome mainly consists of bacteria, fungi, viruses and other microorganisms. They participate in processes like digestion and metabolism.
  • Dysbiosis happens through the overgrowth of different microbial colonies. Interaction between these microbiomes and immune systems may result in an inflammatory state. An imbalanced microbiome has been associated with several gastrointestinal diseases like irritable bowel syndrome (IBS) and inflammatory bowel disorder (IBD).
  • According to Ayurveda, the key to good gut health begins with digestion. Good health reflects on our ability to digest anything.
  • There are two terms in Ayurveda digestion: ‘Agni’ or fire which helps us digest everything we eat. ‘Ama’ or accumulation of toxins can contribute to disease in the system.
  • When our digestive fire is high, we can effectively break down food, absorb its nutrients, and remove toxins from our bodies. If ‘agni’ is weak, it can accumulate ‘ama’.

The following Ayurvedic recipes to improve gut health will ensure a healthy gut and microbiome.

Ayurvedic healthy gut recipes you can explore

Ginger, salt and lime appetizer

This is one of the best Ayurvedic recipes that aids digestion and supports overall gut health. It is usually taken before a meal. This is also one of the best Ayurvedic medicine for acid reflux.

  • Ginger is known for its anti-inflammatory properties, and lime provides vitamin C that strengthens immunity.
  • Salt can help balance electrolytes and enhance flavor.

Here is the recipe:

  • Slice ginger into long, thin strips and place in a jar.
  • Cover with lime juice and salt to marinate.
  • Eat one strip before meals.

Ginger, salt and lime appetizer

Peas with fennel and mint

  • Peas with fennel and mint are a delightful combination of the pea’s sweetness, the subtle flavor of fennel and the refreshing aroma of mint.
  • Peas are a good source of dietary fiber, which aids in digestion and promotes a healthy gut. It is also high in protein, vitamins K, C, A, and several B vitamins, including folate and minerals like iron, magnesium, potassium, and phosphorus.
  • Fennel contains dietary fiber, which aids in digestion and supports overall gut health. The antioxidants- flavonoids and phenolic compounds, help protect the body against oxidative stress and inflammation.
  • Mint has been traditionally used to soothe digestive issues like indigestion and bloating.

Its nutritional profile suggests that including them as gut-healthy meals is a bonus.

Here’s the recipe:

  • Heat clarified butter in a pan and saute the fennel seeds for 30 seconds.
  • Add black pepper, peas, and salt.
  • Add 1/4c water and bring to a boil until peas are soft.
  • Remove from heat, gently mix in the chopped mint, and serve.

These Ayurvedic meals can help you ease your abdominal pain and smoothen digestion.

Peas with fennel and mint

Buttermilk for your acid reflux

  • Buttermilk is rich in beneficial lactic acid probiotic bacteria. Probiotics help maintain a healthy balance of gut bacteria, support digestion, and improve gut health.
  • The live cultures in buttermilk help break down lactose.
  • It promotes better digestion and alleviates digestive issues like bloating and constipation.

Ayurveda for acid reflux suggests making specific dietary changes to support digestion and reduce acid reflux symptoms. This is one of the best gut health recipes:

  • Use fresh coconut water or buttermilk made by churning water and plain yoghurt.
  • Add one teaspoon of rock salt and a pinch of roasted cumin, and it's ready.
  • According to Ayurveda, buttermilk reduces irritation in the stomach lining that causes acid reflux.

Buttermilk for your acid reflux

Diarrhea? Eat gourds and stay hydrated

  • Diarrhea can tie you down! Numerous trips to the bathroom, dehydration, fatigue, stomach ache and flatulence just suck your life out.
  • Bottle gourd is very beneficial in diarrhea. It contains Vitamin C, Vitamin B-complex Calcium, Magnesium, Iron etc., essential for regaining the strength of the body.
  • It also contains Potassium crucial for maintaining fluid balance.

You can opt for bottle gourd dishes as meals for gut health.

  • You can make a soup or have its curry made with tomatoes and eat it with rice.
  • It's crucial to stay hydrated when you have diarrhea. Hence drink plenty of fluids.

Recipe for bottle gourd soup:

  • Take one medium-sized bottle gourd (calabash or lauki), and dice it.
  • Heat some oil or butter in a large pot over medium heat. Add one chopped onion, two minced garlic cloves, and a 1-inch piece of grated ginger- ayurvedic medicine for acid reflux.
  • Sauté until the onion becomes translucent, then add bottle gourd into it and stir.
  • Pour the vegetable broth and let it simmer for 15-20 minutes.
  • Once done, cool it and blend it. Season with salt and pepper according to your taste preferences.
  • Garnish with fresh herbs like cilantro or parsley, and it is ready to be served.

Diarrhea? Eat gourds and stay hydrated

Counterbalance your indigestion

  • Ayurveda considers food as medicine. It uses Ayurvedic herbs for gut health to help to treat specific disorders.
  • Recent research shows that ginger and a herbal preparation called Triphala can benefit the microbiome.
  • Turmeric and its active ingredient curcumin have potential preventive and therapeutic applications for such diseases as ulcerative colitis, stomach ulcers etc.
  • When the stomach is upset, have gut health meals like soups and stir-fried or steamed vegetables. Add only those spices that aid digestion, such as cinnamon, black pepper or ginger.

Additional cures to manage your gut

  • Eating healthy and clean food according to your body pakrithi is essential in Ayurveda. The daily routine is called dinacharya, and the seasonal routine is called ritucharya.
  • Eating food on time so that it does not disturb the body’s internal biological clock is also essential.
  • Ayurveda recommends reducing or eliminating Kapha foods (heavy, greasy, and mucus forming) during winter, as it causes the kapha and ama build-up in the body. This might help to heal the gut and reboot the microbiome.
  • Probiotic consumption improves gut health. Depression and anxiety may be linked to a disrupted microbiome and may be improved by using probiotics.
  • Avoid drinking iced water as it slows Agni and your digestion. Maintaining a healthy and balanced Agni is crucial according to Ayurvedic digestion.
  • Only eat if you are hungry.
  • Avoid odd combinations like hot and cold foods or raw and cooked food together.
  • Take small sips of warm water during meals. This helps digestion and absorption of food.

Additional cures to manage your gut


Following Ayurvedic recipes for gut health can help improve your digestion profusely. All you need is to follow the Ayurvedic diet for gut health, your gut to thank you later.

These gut health recipes promote a diverse gut microbiota, improve digestion and nutrient absorption, reduce inflammation, support immunity, and aid in mental well-being, weight management and overall well-being. Incorporating Ayurvedic herbs for digestion can stimulate Agni, reduce bloating, and enhance nutrient absorption.

Ayurvedic principles are individualized, and recommendations vary based on one’s specific constitution and imbalances, so always consult an experienced Ayurvedic practitioner for maximum benefits.

Frequently Asked Questions

Ayurveda offers a holistic approach to improving the digestive system by addressing various aspects of lifestyle, diet, and herbal remedies. Following an Ayurvedic diet for gut health ensures the promotion of digestive fire in the body by including Ayurvedic herbs for digestion.

Proper levels of stomach acid (agni) are essential for effective digestion, but if your digestive fire is low, the digestion will be slow and sluggish causing gas and bloating. Ayurvedic meals for increasing the digestive fire include having warm water with ginger when starting your day, including Ayurvedic herbs for gut health like ginger, black pepper, and asafoetida etc. Chewing the food well, decreasing stress, limiting junk etc. can also aid in increasing the digestive juice.

Ayurvedic recipes can help alleviate common gut issues such as bloating and indigestion.

  • Ayurveda explains that most diseases are caused by an accumulation of ama or undigested food.
  • Optimal digestion is very important as undigested food and harmful substances can ‘leak’ through the gut wall and into the bloodstream, causing inflammation.
  • Ginger has carminative properties that can help relieve bloating and indigestion, also cumin, coriander, fennel seeds, peppermint, chamomile, licorice, buttermilk or lassi all improve digestion, reduce bloating, and provide relief from indigestion.

The Ayurvedic diet for gut health includes gut-healthy meals which contain Ayurvedic herbs for digestion which optimises digestion and decreases discomfort. Getting checked by an Ayurvedic health practitioner to understand the prakriti of the body and should incorporate major dietary changes.

Ayurvedic recipes help in

  • Improving digestive fire.
  • Gut health recipes designed with specific ingredients and flavors can help balance the doshas and support optimal gut health.
  • Includes probiotics which help flourishing good gut bacteria.
  • By avoiding incompatible foods like diary and fruits.
  • Ayurvedic meals incorporate anti-inflammatory ingredients and herbs that help soothe the gut lining.

Jillian Lai Mei Siew

As the Product Consultant Manager of Mega BiO-LiFE, Jillian Lai Mei Siew, has the role of providing a productive team spirit among all Product Consultants to equip them with the right health nutritional information. Jillian is a BSc in Nutrition and Community Health, and a MSc in Nutritional Sciences an from Universiti Putra Malaysia. Affiliated to the Professional Affiliation Languages & Dialects Nutrition Society of Malaysia, NSM, Jillian can speak English, Cantonese, Mandarin, Hokkien and Malay.

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