7 Keys to Building Gut Healthy Plates

Nutrient Dense foods are crucial for maintaining a diverse microbiome—a community of beneficial bacteria that help digest food, absorb nutrients, and protect against harmful pathogens.  

FOODS TO NOURISH THE GUT

• Fiber-rich foods like organic fruits and vegetables
• Whole (ideally fermented) grains to provide prebiotics 
• Fermented foods like sauerkraut, kefir, and kimchi that are packed with probiotics
• Whole food antioxidants like YL NingXia Red which support detoxification and protect against oxidative stress on the body
• Purified water with minerals from YL Mineral Essence 
• Quality protein sources–consider YL Pure Protein Complete or YL Power Meal (vegan) if you struggle with getting enough quality protein.
• Gut-healing foods like bone broth, sauerkraut, and natural pre and probiotics like YL Life 9 & YL Daily Prebiotic Fiber

​Grab any of these YL items here! ​

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BUILDING A HEALTHY PLATE 
Creating a gut-healthy plate is all about incorporating foods that support a diverse and balanced microbiome, promote good digestion, and reduce inflammation. Here are some practical tips:

1. Add Diverse Fiber-Rich Vegetables
    •    Aim for variety—think colorful! Each color often supports different gut microbes.
    •    Great choices: leafy greens, broccoli, carrots, Brussels sprouts, cabbage, leeks, asparagus, and artichokes.
    •    Raw and cooked options both have benefits.

2. Include Fermented Foods
    •    These provide beneficial probiotics (good bacteria).
    •    Examples: sauerkraut, kimchi, kefir, yogurt (dairy-free if needed), tempeh, miso, and kombucha.
    •    Start small to avoid bloating if you’re not used to them.

3. Choose Prebiotic Foods
    •    These feed your good gut bacteria.
    •    Examples: garlic, onions, leeks, bananas (slightly green), oats, and Jerusalem artichokes.

4. Add a Lean Protein Source
    •    Protein is essential, but opt for gut-friendly versions.
    •    Choose: wild-caught fish, pasture-raised chicken or turkey, lentils, eggs, or fermented soy like tempeh.
    •    Avoid heavily processed meats.

5. Include Healthy Fats
    •    Supports gut lining and reduces inflammation.
    •    Choose: avocado, olive oil, nuts, seeds, and fatty fish like salmon.

6. Minimize Processed and Sugary Foods
    •    These can promote bad bacteria and yeast overgrowth.
    •    Watch out for additives, artificial sweeteners, and refined carbs.

7. Hydrate Well
    •    A healthy gut needs adequate water to support digestion and bowel movements.
    •    Herbal teas like ginger or peppermint are also great.

Sample Gut-Healthy Plate:
    •    Grilled salmon (protein + omega-3s)
    •    Quinoa or lentils (fiber + plant protein)
    •    Steamed broccoli and sautéed kale (prebiotic fiber)
    •    Side of sauerkraut (probiotics)
    •    Drizzle of olive oil and a few pumpkin seeds on top
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2 Gut-Healing JUMPSTART /RESET Kits  
In addition to cleaning up your diet and creating these nutrient dense, gut healthy plates, a beautiful jumpstart is again, this Reset system…we see so many great changes by incorporating these items in while we work on food! The great thing is, you can do this all on your own if you choose! 

Kit #1 NINGXIA RESET KIT +
Building a base foundation with an easy gut RESET + targeted nutritional support & medicinal supplements is key. 
•NingXia Red Reset: Big lifestyle changes start small. This kit is your guide to making healthier choices for your body until a THRIVING microbiome routines becomes a natural part of your everyday practice.The NingXia Red 14 Day Reset + targeted nutritional support & medicinal supplements is the best way to optimal gut health and overall wellness!  

Here’s what you need: 
•NINGXIA 14 Day Reset Kit 
•Digest & Cleanse  
•Life 9  
•Comfortone if you struggle with constipation* 

•My 14-Day RESET Guide with food lists & easy daily chart to follow! (once you grab your new kit, send me an email and I will make sure you have my guide!)
*The Gut Health RESET kit linked above, you can add or delete any items you choose not to grab...such as the Comfortone if you don't need the extra help with constipation;) 

Kit #2 LIFE ESSENTIALS 2 KIT
Provides the body with daily fiber to help cleanse, digestive enzymes and essential oils to comfort and soothe digestion, and herbs to help remove toxins. Did you know that over 75% of your immune system is in your gut? Sounds so wild, but it is true. This is yet another reason why a healthy, happy belly is of utmost importance! 

The LIFE ESSENTIALS 2 Kit includes Daily Prebiotic Fiber Powder, ComforTone capsules, Essentialzymes tablets, and DiGize Vitality essential oil blend to assist with your gut-health needs from inside and outside the body. See all that info here and to grab your kit.

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3 Gut Soothing Recipes
​These 3 recipes are sure to not only taste amazing but also be very soothing to the tummy. Download the recipes here and ENJOY! 

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~With love & strength, Missy