The gut plays a crucial role in regulating the immune system and this interaction is known as the gut-immune axis. Since there are more immune cells in your gut than anywhere else in the body, healing your gut is crucial for a healthy immune system.

 

Improved gut health will also improve your energy levels, mood and overall mental health.

 

Sometimes, when you start eating more fibre, you can get bloated due to the old faecal toxic matter clogged in your colon and because your digestive system is a little weak and needs healing. This is normal, so don't pull back — let us help you navigate this journey.

 

The main trick here is to ensure that you still have good transit time with the added fibre to avoid IBS symptoms. This is a healing mechanism and if you do get bloated eating more salads and vegetables, you most certainly need to sort out your gut health.

 

The uncomfortable symptoms you experience are caused by your body simply communicating that it needs help. Healing your gut in the answer!

 

The recent Netflix Documentary, Hack Your Health: The Secrets of Your Gut, perfectly demonstrates that we all need a healthy, biodiverse gut to thrive. That's why The Super Elixir is such a great friend of the gut for the powder is mixed into a liquid, making it really easy for the body to absorb and bring about healing at a cellular level.

 

If you have IBS symptoms, see this blog for my top ten gut-healing foods. You will also need supplements in the short term to heal your gut. Then, you can return to living a balanced life and eating all the foods you love in moderation.  

 

I'm not vegan but feel better on lighter protein like wild fish. Other clients, much like my husband, can eat organic grass-fed proteins and feel great. So, you need to work out what is right for you.

 

A great place to start is with my Rainbow Salad. Here's how eating a rainbow salad helps improve your gut, immune system and overall health:

 

1. Diverse Fibre Sources: A rainbow salad contains a wide range of colourful vegetables, each with its unique types of dietary fibre. Dietary fibre is essential for gut health as it serves as food for beneficial gut bacteria (probiotics). When these bacteria break down fibre, they produce short-chain fatty acids (SCFAs), which nourish the gut lining and help reduce inflammation.
2. Prebiotic Rich: Many vegetables in a rainbow salad, such as onions, garlic and asparagus, are high in prebiotics. Prebiotics are non-digestible fibres that promote the growth and activity of beneficial gut bacteria. They serve as fuel for these microbes, helping to maintain a healthy gut microbiome.
3. Antioxidant Variety: The vibrant colours of a rainbow salad indicate the presence of various antioxidants, such as vitamins A, C, and E, as well as phytonutrients like flavonoids and carotenoids—also recently shown to be powerful in supporting longevity based on the Blue Zones findings. These antioxidants help reduce oxidative stress in the gut, which can otherwise lead to inflammation and damage to gut cells.
4. Reduced Inflammation: A rainbow salad's combination of antioxidants, fibre, and anti-inflammatory compounds can help reduce inflammation in the gut. Chronic inflammation in the stomach can lead to conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
5. Improved Digestion: The fibre in the salad helps promote regular bowel movements and prevent constipation. It also aids in the digestion process by adding bulk to stool and assisting in the movement of food through the digestive tract.
6. Balanced Microbiome: Consuming various vegetables in a rainbow salad can help maintain a balanced gut microbiome. A diverse microbiome is associated with better overall health, including improved digestion and immune function.
7. Hydration: Many vegetables in a rainbow salad have a high water content, which can help keep the digestive tract hydrated. Proper hydration is essential for maintaining healthy bowel movements and preventing constipation.
8. This salad also has 5 of the top-ratedclean 15 vegetables from the 2024 EWG report, so you will naturally consume fewer pesticides!

 

Add gut-friendly ingredients and gut healers like kefir, sauerkraut, or kimchi, rich in probiotics, to complement your salad and further support your gut microbiome.

 

Gut Healing Rainbow Salad Ingredients

1 carrot grated

1 Lebanese cucumber thinly grated (remove skin)

1 medium tomato thinly sliced

1 cup shredded red cabbage - very fine

1 sliced shallot

1/2 red Spanish onion - grated

4 sticks of raw asparagus- chopped finely

1 celery stick - grated

1 radish thinly slices or grated

2 handfuls of rocket or green leaves of your choice (but not bought in a plastic bag)

1 small head of broccoli - grated or chopped finely

1 avocado

 

Serves 2.

 

Garnish 

1 tbsp green pumpkin seeds, walnuts, 1 clove of garlic per plate finely grated (i use a parmesan cheese grated) + sauerkraut or kimchi to taste & 1 tbsp of hummus on the side if desired.

 

Method

Grate and finely chop salad so that it makes these vegetables really easy to digest & mix. Pour over extra virgin olive oil, Apple Cider Vinegar, a pinch of sea salt & pepper, toss and enjoy!

 

The information in this article is not intended to be taken as medical advice. We recommend consulting your primary healthcare professional before making any changes to your supplementary routine.