By Elaine, Ayurvedic Practitioner + Holistic Health Coach
The Gut-Mind Connection in Ayurveda
In Ayurveda, the gut is not only a digestive center—it’s your second brain. Healing your gut should be a priority. It governs clarity, emotion, and resilience, and is intimately connected to your nervous system through the concept of Pitta and Vata dosha. When your gut is imbalanced, it can lead to emotional instability, brain fog, anxious thoughts, and low mood. Likewise, chronic stress, grief, or trauma can disrupt digestion, weaken Agni, and cause inflammation or food sensitivities. That’s why gut healing must go beyond what you eat—it’s also about how you feel, how you breathe, and how you live. Creating a sense of safety and rhythm in your day supports parasympathetic (rest-and-digest) activation, which allows your body to repair and absorb nutrients properly. Practices like mindful eating, daily warm meals, deep belly breathing, and grounding herbs all contribute to restoring that gut-mind harmony. When your digestion is strong and your microbiome is thriving, you feel more anchored, nourished, and in flow with life. Healing the gut is not just physical—it’s emotional, energetic, and spiritual. When you honor your inner terrain with intention and presence, your whole system rises to meet you in return.
Gut health is the foundation of our overall well-being. A well-balanced gut can positively impact digestion, immunity, and even mood. But in today’s fast-paced world, many of us struggle with digestive issues, bloating, and discomfort. One way to nurture and restore balance to our gut is through food—specifically, by incorporating bone broth and sauerkraut into our diet.
Both bone broth and sauerkraut are natural, nourishing foods that support the gut in different ways. In this post, we’ll explore why these foods are so beneficial and how to start adding them into your daily rhythm.
Why Bone Broth is Great for Gut Health
Bone broth is rich in collagen, gelatin, and amino acids like glutamine, proline, and glycine—compounds that support gut healing. When consumed regularly, the gelatin in bone broth can help seal the gut lining, reduce inflammation, and improve digestion. This makes it especially helpful for those dealing with leaky gut syndrome, IBS, or autoimmune conditions.
The slow-simmering process also extracts essential minerals like calcium, magnesium, and phosphorus from the bones, delivering a deeply nourishing, mineral-rich elixir that supports the entire digestive system.
Bone Broth Recipe
Ingredients (All Organic if Possible):
- 2–3 pounds of beef or chicken bones (with marrow for maximum nutrients)
- 2 tablespoons apple cider vinegar
- 1 onion, quartered
- 3–4 cloves garlic, smashed
- 3 carrots, roughly chopped
- 2 celery stalks, roughly chopped
- 2 bay leaves
- 1–2 teaspoons sea salt (I love Celtic Sea Salt or Redmond Real Salt)
- 1–2 teaspoons black peppercorns
- Water (enough to cover all ingredients)
Instructions:
- Prepare the bones: Roast raw bones at 400°F for 30–40 minutes for richer flavor (optional but worth it!).
- Soak with vinegar: Add bones and vinegar to a pot or slow cooker. Cover with cold water and let sit for 30 minutes.
- Add veggies and seasonings: Toss in the chopped vegetables, herbs, and salt.
- Simmer low and slow:
- Stovetop: 6–8 hours minimum, 24–48 for full benefits.
- Slow cooker: Simmer on low for 24+ hours.
- Strain and store: Use a fine mesh strainer to discard solids. Cool and store in mason jars or freeze in ice cube trays.
Enjoy warm as a tonic, or use as a base for soups, sauces, or grains.Store-bought tip: Homemade is always best, but if you’re short on time, try Bonafide Provisions Bone Broth or Kettle & Fire. Look for organic, grass-fed, slow-simmered varieties with no additives.
Why Sauerkraut is a Gut-Friendly Fermented Food
Sauerkraut is simply fermented cabbage, but don’t let its simplicity fool you—it’s a powerhouse for gut health. During fermentation, natural probiotics (live beneficial bacteria) form, which help strengthen the gut microbiome, reduce inflammation, and aid digestion. Sauerkraut is also rich in fiber, acting as a prebiotic that feeds your existing good bacteria.
Sauerkraut Recipe
Ingredients (All Organic if Possible):
- 1 medium green or purple cabbage
- 1–2 tablespoons sea salt
- Optional: Caraway seeds, juniper berries, garlic, or ginger
Instructions:
- Shred the cabbage: Reserve outer leaves, core, and finely shred.
- Salt and massage: Sprinkle with salt and massage for 5–10 minutes until juices release.
- Pack into jar: Use a wide-mouth mason jar. Press cabbage down to submerge it in its brine.
- Cover and ferment: Use a cabbage leaf or glass weight. Cover with a cloth or fermentation lid.
- Let it sit: Ferment at room temp 3–7 days, tasting daily.
- Refrigerate: Seal and refrigerate. Keeps for months.
Ways to enjoy it:
Add it to salads, bowls, sandwiches, or enjoy a spoonful straight. Even the juice is great if you’re not big on the texture.Store-bought tip: No time to ferment? Grab Farmhouse Culture or Wildbrine—brands that use raw, unpasteurized, organic fermentation with live cultures.
Tips for Everyday Gut Support
- Drink your bone broth warm to support digestion and soothe the system—especially if you’re Vata or healing from cold, damp conditions.
- Incorporate fermented foods like sauerkraut, kimchi, or coconut kefir into your diet regularly.
- Stay hydrated and aim for fiber-rich meals—variety feeds the gut microbiome.
- Avoid processed foods, industrial oils, and refined sugars that damage the gut lining.
Want Help Healing Your Gut?
Everyone’s digestion is different—rooted in your constitution, nervous system state, and history. In my Ayurvedic work, we look at what you need to restore digestive fire (Agni), reduce inflammation, and rebuild energy at the root level.
If you’re struggling with bloating, irregular digestion, food sensitivities, or autoimmune flares, I can help you build a personalized plan using food, herbs, and lifestyle medicine.
Click here to connect with me for 1:1 support or to explore my Ayurvedic gut healing programs. You don’t have to figure it out alone.