Shop Collagen
Get clinically proven results for your hair, skin, nails, joints and gut with collagen. Packed with powerful ingredients and offered in versatile powders, capsules or gummies.
Shop Organic SuperGreens
From clean energy and detox and digestion support to gut health and whole-body balance – our Organic SuperGreens products give you the benefits of juicing without the hassle.
Shop Protein
Discover superfood protein powders with easy-to-digest ingredients, designed to help you support your metabolism, build lean muscle and be greater than your goals.
Shop Gut Health
Put your gut health first. Our powerful probiotics, enzymes and supplements are designed to promote gut health and comfort, healthy digestive function and immune system support.
Shop Vitamins & Minerals
Designed to fill the gaps left by modern diets, our superfood formulas combine ancient techniques like fermentation with clinically proven ingredients for results you can really feel.
Shop Herbals
Explore targeted benefits like building a healthy immune defense, or overall benefits for a healthy life, from history’s most powerful superfood ingredients.
Shop Bundles
Save on intentionally paired supplements to help you achieve your goals. Whether you’re just getting started or well on your wellness journey, there’s a bundle for you.
Holiday
Don’t miss a thing! Find everything holiday in one place from festive deals to helpful gift guides and more.
Our Story
Ancient Nutrition is driven by our mission to bring history’s most powerful superfoods to the world with a steadfast commitment to restoring our farmlands and healing our planet through regenerative farming.
Home/Blog/Best Foods, Supplements and Recipes for Immune System Support Gut
Best Foods, Supplements and Recipes for Immune System Support Gut
By Jill Levy
October 17, 2022
Feeling down and having trouble staying on task? Have multiple food sensitivities? Need a healthier microbiome? Then you probably have an "Immune System Support Gut."
Take our Gut Type Quiz to find out if that’s true. Relying on ancient Chinese herbalism, we created five different gut types impacting all of us. Once you know your individual gut type, then you can learn about the best foods, supplements and recipes that fit best … along with the foods that you should avoid.
So take the quiz, and if you’re designated an “Immune System Support Gut” type, then the hints and recipes in this article should help!
An underachieving, “down-and-out” gut ready for immune system support.
Feel “down” for long periods of time
Trouble staying on task
Born via C-section (and/or gave birth via C-section)
Just how much of the immune system is located in the gut? It’s now believed that the gut houses between 70 percent and 80 percent of all immune cells.
Cooked, fiber-rich vegetables and fruits including carrots, cabbage, celery, broccoli, cucumber, asparagus, mustard greens, kale, watercress, radishes, fennel, fenugreek, onions, garlic, ginger and kombu seaweed. You can also have cooked fruits or raw fruits — some of the best include pears, apples, blueberries and cherries.
Herbal teas of marshmallow root, mullein leaf, nettle and yerba santa leaf.
Bone broth is loaded with easily digested amino acids — including proline, glycine and glutamine — that help the gut.
Organic protein in moderation such as chicken, turkey, bison, grass-fed beef and wild caught fish are allowed.
Easily digested starches like butternut squash, spaghetti squash, acorn squash, pumpkin and sprouted mung beans.
Fermented foods including sauerkraut, miso, natto and two-day fermented dairy, like kefir or yogurt, if your body responds to it well.
Good fats including extra virgin olive, coconut and flaxseed oil.
Coconut flour for baking with maple syrup as sweetener.
SBO Probiotics can help to bolster the good guy bacteria in your gut, including your large intestine.
Digestive enzymes promote healthy digestive function and elimination, plus help to maintain healthy gut microflora.
L-glutamine serves as fuel for cells in the gut and supports the immune system.
An elimination diet has proven to be effective for identifying foods that cause a negative reaction in your gut:
Milk (most common A1 casein and lactose)
Eggs
Wheat
Soy
Grains containing gluten
Shellfish
Peanuts
Tree nuts (almonds, Brazil nuts, cashews, chestnuts, hazelnuts, pecans, pistachios and walnuts)
Sugar
Alcohol
Total time: 15 minutes
Serves: 2
Ingredients:
½ cup cooked quinoa
2 ripe bananas, mashed
2 tablespoons coconut oil, melted
2 tablespoons coconut sugar
1 tablespoon lemon juice
Egg replacements equivalent to 2 eggs (mix 2 tablespoons of flaxseed meal with 6 tablespoons water; allow to set for 5 minutes, then add to recipe)
1 cup oat flour
½ teaspoon baking soda
½ teaspoon sea salt
½ teaspoon cinnamon
½ teaspoon nutmeg
½ cup coconut milk
Directions:
Put all ingredients in large bowl and stir gently (do not over stir or mixture will be tough).
Place a large pan over medium heat and add in coconut oil.
Add 1/4 cup of the batter to pan.
Cook pancakes about three minutes on the first side and about one minute on other side or until cooked through.
Total time: 45 minutes
Serves: 4
Ingredients:
5 cups chicken broth (or 5 scoops Bone Broth Protein mixed with 5 cups of water)
3 organic chicken breasts
3 to 4 carrots, peeled
1 onion, chopped
3 to 4 celery stalks, chopped
1 zucchini, thinly sliced
sea salt and black pepper, to taste
Directions:
Dice the chicken and chop the carrots, celery, zucchini and onion.
Place the chicken and vegetables in a large soup pot and cover with cold water. Heat and simmer, uncovered, until chicken is thoroughly cooked (usually over 30 minutes).
Strain the chicken and vegetables, then add them back into the pot. Pour in the broth, season with sea salt and black pepper, and heat up for 10 minutes.
Total time: 20 minutes
Serves: 4
Ingredients:
1 cup chopped onion
1 pound grass-fed ground beef
1 tablespoons coconut oil
½ cup tomato sauce
½ cup unsweetened BBQ sauce (such as Primal)
1 teaspoon sea salt
Directions:
Heat oil in large skillet over medium heat. Sauté onions until translucent (2 to 3 minutes), then add ground meat and brown.
Add tomato sauce, BBQ sauce and sea salt. Reduce heat and simmer for 10 minutes.
Serve on grainless, gluten-free bread/buns.
Total time: 50 minutes
Serves: 4
Ingredients:
2 cups unsweetened apple juice
1 cinnamon stick
2 large apples
cinnamon, to taste
Directions:
Preheat oven to 250º F. In a large pot, combine apple juice and the cinnamon stick, and bring it to a boil.
Remove the top and bottom of the apple and slice cross wise to make thin chips. Drop each apple slice into the boiling juice and boil for 4–5 minutes.
Remove chips from water and pat dry. Place on a baking sheet and then bake for 30 to 40 minutes. Sprinkle with cinnamon and serve.
Total time: 10 minutes
Serves: 8
Ingredients: (use organic)
1 tablespoon coconut oil
1 pound raw pumpkin seeds
½ teaspoon cayenne pepper
4 teaspoons red pepper sauce
Directions:
Heat oil in a large pan over medium heat. Add pumpkin seeds and sauté for 2–3 minutes until they start to pop and turn golden brown.
Add cayenne and red pepper sauce, toss and continue to cook for another minute.
Transfer to a sheet tray, carefully spread out in a single layer and set aside to let cool before serving.
Total time: 6 to 10 hours
Serves: 2 to 4
Ingredients:
1 leg of lamb that will fit in your crockpot
water, to cover lamb
2 tablespoons Worcestershire sauce
2 tablespoons coconut vinegar
6 garlic cloves
1 teaspoon sea salt
1 teaspoon black pepper
1 teaspoon rosemary
4 cups chopped carrots, onions and butternut squash
Directions:
Place all ingredients in crock pot.
Cook on low for 6 to 10 hours, depending on settings and size of lamb leg.
Total time: 90 minutes
Serves: 8
Ingredients:
1 tablespoon coconut oil
½ cup chopped onions
2 medium garlic cloves, minced
1½ cup chopped celery
1 cup chopped green pepper
1½ pounds grass-fed ground bison or grass-fed ground beef
2 teaspoons thyme
2 teaspoons chili powder
2 teaspoons cumin
sea salt, to taste
1 8-ounce can diced tomatoes (no sugar added)
1 12-ounce jar salsa (homemade or all natural)
Directions:
In a large skillet or crock pot on medium to high, melt coconut oil and sauté onions, garlic, celery and pepper until onion is translucent — about 3–4 minutes.
Add ground meat, thyme, chili powder and cumin and cook, stirring frequently, for about 5–6 minutes.
Add salt, tomatoes and salsa to pot. Cover, reduce heat and simmer for at least one hour. (Crockpot on low can simmer for 4–6 hours.)
Total time: 45 min
Serves: 4
Ingredients:
¼ cup maple syrup
4 minced garlic cloves
1 teaspoon grated ginger
1 tablespoon melted ghee
¼ cup coconut aminos
1 tablespoon chopped fresh thyme
Sea salt and black pepper, to taste
2 pounds wild caught Alaskan salmon
Directions:
In a small pan, whisk together honey, garlic, ginger, ghee, coconut aminos, thyme, salt and pepper.
Place salmon into pan and coat with mixture
Refrigerate for 15 minutes, flip salmon in pan and recoat other side. Refrigerate for another 15 minutes.
Preheat an outdoor grill for medium heat and lightly oil grate, or cook in pan on stovetop.
Remove salmon from marinade, shake off excess, and discard remaining marinade.
Grill a few minutes on each side, until internal temperature reaches 145 F, or until the fish flakes easily with a fork.
Total Time: 15 minutes
Serves: 4
Ingredients:
1 cup coconut milk
1 cup goat’s milk kefir
1 cup blueberries
3 avocados, halved and pitted
¼ cup sprouted chia seeds, ground
1 tablespoon vanilla extract
½ teaspoon sea salt
1 drop peppermint oil
stevia
Directions:
In a high-powered blender, combine the coconut milk, kefir and blueberries. Scoop the avocados into the blender. Add the chia seeds, vanilla extract, salt and peppermint oil.
Sweeten with the stevia to taste (such as a full dropper of the liquid variety). Purée until smooth.
Transfer the pudding into a saucepan and warm over medium-low heat until heated through. Serve warm with asparagus on the side.
Related Articles
October 30, 2022
|health
Best Mushroom Supplements for Immune System, Brain, Stress and Fatigue
Looking for a supplement that can help provide immune support, assist your body in adapting to stress, and also boost your energy and reduce fatigue?
October 13, 2022
|recipes
Turmeric Latte Recipe: Golden Milk!
Turmeric is a legendary herb with over 4,000 years of proven health benefits, but it's not exactly easy to get into your diet (one great option is taking a turmeric supplement, of course). Some like to add to their eggs (try our veggie omelet with Bone Broth Protein Turmeric) or in their tuna salad, but increasingly we're seeing in more drink recipes.
January 23, 2024
|health
Organ and Liver Supplements Offer a Host of Benefits
If you already eat a good amount of protein, do you also need a liver supplement? The truth is that liver supplements (and other organ supplements, too) offer a unique array of nutrients in typically higher concentrations than “muscle meats.” This is why they’re a growing wellness trend and often referred to as “nature’s multivitamins/minerals.”
August 31, 2024
|health
8 Supplements to Support Immune System Health
We know the importance of a healthy immune system. In fact, there’s never a bad time for supporting a healthy immune system.