Here are some simple, soothing recipes that support digestion

1. Warm Quinoa Bowl with Roasted Vegetables and Tahin

Quinoa is light yet nourishing, roasted vegetables provide gentle fibre, and tahini adds healthy fats that help the digestive system feel grounded. This meal supports gut bacteria without overwhelming the stomach.

Ingredients

• 1 cup quinoa, rinsed
• 1 cup pumpkin or sweet potato, cubed
• 1 carrot, sliced
• 1 zucchini, chopped
• A handful of spinach leaves
• 1 tablespoon olive oil
• 2 tablespoons tahini
• Juice of half a lemon
• Salt and pepper to taste

Method
Cook quinoa in water until fluffy and soft. Toss pumpkin, carrot, and zucchini in olive oil and roast until tender and slightly golden. In a bowl, place the quinoa as the base, add roasted vegetables and fresh spinach over the top, then drizzle with tahini mixed gently with lemon juice, salt, and pepper. The warmth softens digestion, and the slow-release fibre supports a calmer gut.

2. Lentil and Vegetable Stew with Ginger

Red lentils cook quickly and become soft, reducing strain on digestion. Ginger assists in gas reduction and supports digestive comfort, while vegetables add natural plant fibres.

Ingredients

• 1 cup red lentils
• 1 onion, finely chopped
• 1 carrot, diced
• 1 tomato, chopped
• A handful of spinach
• 1 teaspoon grated ginger
• ½ teaspoon turmeric
• 1 tablespoon olive or coconut oil
• Salt and water as needed

Method
Warm the oil gently in a pot, add onion and ginger, and let them soften. Add turmeric, carrots, tomatoes, and stir until everything becomes fragrant. Rinse the lentils and add them with enough water to cover. Allow the stew to simmer slowly until the lentils break down into a creamy texture, then finish with spinach. This stew becomes almost like a warm hug for the stomach — deeply satisfying without heaviness.

3. Overnight Oats with Seeds and Stewed Apples

Oats contain soluble fibre that supports the microbiome, while chia and flax seeds feed beneficial bacteria. Stewed apples are easier to digest than raw ones, making this breakfast soothing.

Ingredients

• ½ cup rolled oats
• 1 cup plant milk
• 1 tablespoon chia seeds
• 1 teaspoon ground flaxseed
• 1 apple, chopped
• A pinch of cinnamon
• A little honey or date syrup if desired

Method
Mix oats, plant milk, chia seeds, and flax in a jar and leave to rest in the refrigerator overnight. In the morning, gently cook chopped apples with cinnamon until soft and fragrant. Spoon the stewed apples over the cold oats and drizzle with a touch of honey if desired. This creates a balanced breakfast that is nurturing, grounding, and gentle on the gut.

4. Pumpkin Soup with Coconut and Turmeric

Pumpkin is soothing on digestion, coconut offers healthy fats, and turmeric calms inflammation and creating a beautifully balanced, nurturing meal.

Ingredients

• 2 cups pumpkin cubes
• 1 small onion
• 1 cup coconut milk
• 1 teaspoon turmeric
• A little olive oil
• Salt and water as needed

Method
Sauté the onion in a little oil until soft, then add pumpkin, turmeric, and enough water to cover. Allow it to simmer until the pumpkin becomes tender. Blend until smooth, return to the pot, and stir in coconut milk. The result is creamy yet light — deeply satisfying without being heavy.

5. Chickpea and Greens Stir-Fry

Well-cooked chickpeas provide plant protein and fibre, while leafy greens support detox processes and healthy bowel movements.

Ingredients

• 1 cup cooked chickpeas
• 1 cup spinach or kale
• 1 small onion
• 1 clove garlic
• 1 teaspoon cumin
• Olive oil, salt, pepper

Method
Warm oil in a pan, soften the onion and garlic gently, then add cumin and chickpeas. Stir until they absorb the flavours, then fold in spinach until it wilts. Serve over rice or quinoa. Simple, grounding, and deeply nourishing.