Sorry cleansers, but this dressing is not for you. Once you finish your cleanse, though, feel free to make this Japanese-inspired miso vinaigrette dressing. Not only is it vegan and gluten-free, but it is also free of added sugars. It tastes just like a classic vinaigrette from a Japanese restaurant, only it is much healthier. We were inspired to use miso in a dressing, as miso is a nutrient-dense, fermented paste made from soybeans. It is naturally rich in probiotics and offers significant benefits to gut health, immune function, and nutrient absorption.

Having a healthy gut microbiome can help defend the body against harmful bacteria and foreign invaders. Not only does it enhance digestive function, but it also reduces gas, bloating, and the risk of constipation. A. oryzae is the primary probiotic strain found in miso. According to research, this probiotic may help reduce the risk of digestive problems, such as inflammatory bowel disease (IBD). The fermentation process of miso also helps improve digestion by reducing the amount of anti-nutrients in soybeans. Anti-nutrients naturaly exist in founds, including soybeans and other grains. Consuming too many anti-nutrients can cause them to bind to nutrients in the gut, which reduces the body’s ability to absorb them.

We decided to use avocado oil for this dressing because olive oil’s flavor can clash with miso, rice vinegar, and sesame oil. We also added hot water to help thin the dressing and break down the miso paste without having to whisk too much. Once you make the dressing, you can store it in an airtight jar in the fridge for up to two weeks.

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Get ready for a bright, lightly sweet, and refreshing juice made from grapefruit, carrots, and ginger root. Grapefruit’s tangy citrus bite is beautifully balanced by the earthy sweetness of carrots. Ginger root provides a subtly spicy kick and a warmth that helps enhance digestion and immune function. This simple combination of ingredients offers valuable nutrients, especially vitamin C, beat-carotene, and anti-inflammatory compounds. All of those nutrients together make this juice invigorating and supportive to overall health and wellness.

Grapefruit provides several key nutrients that are vital to immune function, heart health, metabolism, and liver support. Grapefruit is very rich in vitamin C, which encourages white blood cell production and collagen formation. Regarding heart health, the potassium in grapefruit helps regulate blood pressure, while the flavonoids work to reduce inflammation and enhance blood vessel function. Grapefruit also contains naringenin, which may reduce liver fat, aid detoxification pathways, and improve insulin sensitivity and glucose metabolism.

Carrots, much like grapefruit, work to support immune function, heart health, skin health, and gut health. They are naturally rich in beta-carotene, which converts to vitamin A in the body. Vitamin A is essential for night vision and maintaining healthy mucosal barriers. Finally, ginger contains key antioxidant compounds, including gingerol, shogaol, and zingerone. Researchers believe these compounds inhibit inflammatory pathways, helping to reduce muscle soreness and joint pain. They may also improve insulin sensitivity, improve gut motility, and encourage better circulation.

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This pineapple spinach smoothie doesn’t just taste like a tropical vacation; rather, it acts like one for your cells. Spinach brings more than its vibrant green color to the smoothie. It contains lots of magnesium, iron, and natural nitrates that encourage healthy blood flow and mitochondrial energy production. That ultimately helps the body use oxygen more efficiently. While pineapple brings a lovely sweetness, it also provides lots of bromelain, a proteolytic enzyme that works to break down proteins and can aid digestive function. What does that mean for you? No more sluggish digestion and better cellular hustle.

Think of banana as the smooth operator for this smoothie, offering a creamy texture and lovely sweetness. It also provides potassium for proper nerve signaling and muscle function. Additionally, it contains prebiotic fibers that help feed beneficial bacteria in the gut. Unlike refined sugars, the natural carbs in banana work with fiber to deliver steady energy, as opposed to spiking blood sugar and then causing an inevitable crash. Chia seeds are the small but mighty ingredients that seal the deal. Once you hydrate them in liquid, they form a gel rich in soluble fiber that not only slows glucose absorption, but also supports satiety hormones and provides ALA omega-3s.

Finally, you have the addition of freshly squeezed lime juice: the smoothie’s unsung hero. Its citric acid works to enhance mineral absorption from leafy greens, while the inherent vitamin C supports collagen synthesis and fights free radical damage. The tartness balances the sweetness, keeping your palate (and insulin response) from going over the edge. Blend everything together and you have yourself a smoothie that is not only good for you, but also tastes refreshing and fills you up.

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This underrated fruit has serious health benefits. Let’s talk about QUINCE. Quinces are rich in antioxidants and vitamin C, helping support immune health, digestion, and overall wellness naturally. They’ve been traditionally used to help soothe the gut, support skin health, and promote daily balance. Unlike most fruits, quinces are best enjoyed cooked, stewed, or as a warm tea, making them perfect for cooler months and gut-friendly routines. If you’re focused on natural wellness, immune support, gut health, and antioxidant-rich foods, this fruit deserves a spot in your kitchen.

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Various studies indicate that cinnamon is rich in antioxidants, but it isn’t the only superfood in the spice drawer. There are other spices, which you should not overlook, that offer potent antioxidant compounds. Some of these compounds may help boost immune function, fight inflammation, and reduce oxidative stress, which can contribute to chronic health conditions. 

What Are Antioxidants?

In simple terms, antioxidants are molecules that assist the body with fighting off harmful free radicals, which the body naturally produces. Ultimately, “antioxidant” is a general term for any compound that counteracts unstable molecules (free radicals) that damage DNA, cell membranes, and cell parts. Antioxidants help control the amount of free radicals in the body, helping lower the risk of health conditions such as cancer and diabetes. You can find antioxidants in many foods, and several vitamins, such as vitamins C and E, are powerful antioxidants.

Turmeric

One of the best anti-inflammatory spices is turmeric, and it is largely because of the active compound: curcumin. Not only does it work to lower oxidative stress and support immune function, but it also supports inflammation pathways in the body. Although curcumin has been linked to improvements in arthritis, anxiety, and metabolic syndrome, more research is necessary. Ground turmeric powder offers the most concentrated antioxidants, but make sure to pair it with black pepper and a fat source to make curcumin more bioavailable. If you are on blood thinners or other medications, consult your doctor before you take turmeric because it can interfere with some medications. 

Ginger

Ginger adds a zesty zing to any sauce, smoothie, or stir fry, and the tea has just enough spice to help soothe a sore throat. Both fresh and ground ginger offer benefits, but fresh ginger root brings more aromatic compounds. According to research from 2020, ginger can trigger the release of anti-inflammatory messenger proteins called cytokines while simultaneously reducing pro-inflammatory ones. The specific antioxidant compound behind this ability is gingerol, which gives ginger its warm, bright flavor. Studies show that when ginger is dried, the gingerols convert to shogaols, which can be more potent, according to lab studies. Both gingerols and shogaols may have anti-inflammatory and anti-tumor properties. 

Cloves

Laboratory measures of a specific food’s antioxidant content do not reveal how the body absorbs or uses them. Ground cloves, however, have a higher Oxygen Radical Absorbance Capacity (ORAC) than cinnamon, according to nutritional data. The antioxidants in cloves include flavonoids, gallic acid, and eugenol. A 2025 study found that the antioxidants from clove pods could be more effective in lower doses when compared to other antioxidants, such as beta-carotene and ascorbic acid. Eugenol also binds strongly to bacterial enzymes, meaning it may have antibacterial properties. Cloves may also help decrease blood clotting and blood sugar, but may be harmful in high doses. 

Oregano

A classic spice in many different cuisines, oregano is rich in flavonoids and other antioxidants, including thymol and carvacrol. Studies suggest that these antioxidants may support immune function. In fact, as an essential oil, oregano has exhibited powerful antimicrobial and anti-fungal properties. Oregano may also support intestinal wellbeing, helping to fight bad bacteria in the gut and balance overall gut bacteria. Due to oregano’s potency, exercise caution when using it. As a supplement, oregano is very strong and should only be used under medical supervision. If you use oregano oil, use it in the short-term, as long-term use can disrupt gut microbiome.

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Most people deal with a gut-related issue at some point during their lifetime. Gut issues can include bloating, gas, diarrhea, stomach discomfort, or more serious issues, such as irritable bowel syndrome (IBS), leaky gut syndrome, or something more serious. Eating a more nutritious diet can help mitigate a lot of common gut issues that stem from poor eating habits. While this smoothie will not solve your gut issues, it is a great place to start, as it contains ingredients that promote a healthy gut.

Leaky gut syndrome is not technically accepted as a formal medical diagnosis, but it is popular in lay literature. Many gastrointestinal symptoms are ascribed to leaky gut, such as distension, diarrhea, abdominal pain, diarrhea, and bloating. Healing foods may help alleviate some of these issues, while promoting better gut function in the process. This smoothie is brimming with more nutritious than an average meal in the Standard American Diet. It contains spinach, kale, homemade almond milk, avocado, banana, ginger, hemp hearts, chia seeds, and more!

The mix of bananas and grade A maple syrup naturally sweetens this smoothie. The leafy greens provide vitamins K, A, and C, in addition to magnesium, iron, and fiber. The chia seeds and hemp hearts are full of omega-3 fatty acids, which help promote brain and heart health. Additionally, those two ingredients are naturally rich in fiber, which helps keep you full for longer. Drink this smoothie for breakfast and you won’t need to snack unnecessarily before lunch. It’s such a great way to start your day!

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The leaves change, the weather gets cooler, and the scent of pumpkin spice emanates from almost every coffee shop. If those things do not indicate fall, we don’t know what will. A lot of people also spend more time indoors, due to colder weather, and that just so happens to coincide with the arrival of cold and flu season. If you like to take a more proactive approach to health, which includes strengthening the immune system, that can only benefit you this fall.

Why Prioritize Immune Health Now?

The immune system works round the clock to protect the body from harmful pathogens. There is no magic pill that guarantees full immunity, but there are many practical, science-backed methods that can help you enhance immune defense. Getting a head start on immune support is integral to having a vibrant fall and winter. Build up your resilience before you come down with the common cold or flu. Consider the following strategies to fuel your immune system this fall. 

Get Creative When You Feel Too Tired To Exercise

Movement is better than no movement at all, as physical activity improves circulation, lowers stress, and helps immune cells travel throughout the body with ease. Physical activity can also boost energy levels, enhance digestive function, and improve brain health. Sometimes, you don’t want to go to the gym or spin class on colder fall days. That’s completely fine, but it’s important to get creative in order to fit some movement into your day. That can be as simple as a 15-minute walk through the neighborhood, following a 25-minute yoga video in the living room, or taking the stairs instead of the elevator. Consistency is key, and even short bursts of activity can help encourage better immune function. 

Stay Hydrated

When the weather is colder, it is more common for people to avoid water. The reason for this is because they don’t feel like they need to hydrate because of the summer heat. Water works to carry nutrients to cells and helps the body flush out toxins, two processes that are vital to optimal immune function. By drinking plenty of water throughout the day (more than you think you need), you can help keep up the body’s natural defenses. You can also enhance hydration by eating water-rich foods and drinking herbal teas. Just remember that caffeinated beverages and sugary drinks can dehydrate the body. 

Prioritize Quality Sleep

Sleep is not a luxury; rather, it is a necessity. That is true whether you are discussing immune function, mental health, stress, or digestion. During sleep, the body produces cytokines, which are protective proteins that are essential for fighting inflammation and infection. Sleep experts encourage people to get seven to nine hours of sleep per night. To maintain healthy sleep habits, establish a consistent sleep schedule, even on the weekends, and create a relaxing bedtime routine to ensure restful sleep. Lastly, make sure your bedroom is cool, dark, and quiet to facilitate healthy sleep. 

Keep Stress Levels Down

It’s common to experience stress every now and again. Maybe your in-laws are visiting or you have $20 riding on a football game. Problems arise when stress becomes chronic, as it can actually suppress the immune system and make you more susceptible to illness. Finding ways to manage stress can go a long way in keeping cortisol levels in check. Try spending time in nature, connecting with loved ones, meditation, yoga, or engaging in hobbies that take your mind off things. If stress becomes unmanageable and overwhelming, consider talking to your primary care provider or a mental health specialist. 

Don’t Forget Hand Hygiene

This is a simple act that offers a lot of protection, yet many people neglect proper hand hygiene. Perhaps their hands come in contact with many high-touch surfaces (shopping carts, doorknobs, etc.) and then they put their hands in the eyes, mouth, or nose. If those surfaces had germs on them, those germs could then enter the body and cause infection. If you touch something dirty, take 20 seconds to thoroughly wash your hands with soap and water. That is especially true after you cough, sneeze, or use the restroom.

Fuel The Body With Nutrition

What you eat impacts your overall health, including your immune system. Health experts suggest people focus on consuming an array of colorful fruits and vegetables as a way to diversify antioxidant intake. Whole fruits and vegetables also offer integral vitamins, minerals, and compounds that encourage healthy immune function. In addition to eating the rainbow, it is best to consume: 

• Whole grains: they provide sustained energy because of the fiber content. Fiber works to enhance gut health, which is closely linked to immune function. 
• Healthy fats: essential for reducing inflammation and enhancing nutrient absorption, you can find these in nuts, seeds, avocados, olive oil, and avocado oil.
• Probiotic foods: sauerkraut, kefir, yogurt, kombucha, kimchi, natto, and miso are all rich in probiotics, which support a healthy microbiome. A higher presence of healthy bacteria in the gut has been linked to better immune function.

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It is not uncommon for people to seek out new ways to lose weight, get fit, or become healthier overall. From eating more vegetables and exercising daily to meditating, there are many ways to be healthier. But what practices unlock optimal gut health? Health experts suggest that adopting a consistent morning routine can set your digestive system on the right path every day. 

Starting the day with poor digestive function can make you feel uncomfortable, sluggish, and tired. If gut issues become chronic, you could face more serious health issues. Prioritize a morning routine to kickstart your metabolism, regulate bowel movements, and reduce bloating. Consider the following tips to enhance gut health, optimize nutrient absorption, and prevent constipation. 

Drink Water As Soon As You Wake Up

Mornings can be very hectic, and it is very easy to go straight for the caffeine if you feel very tired. You don’t need to start your day with an Instagram-worthy breakfast, but you should at least make it a point to drink 16 ounces of water before you put anything else in your body. Not only does this put you on a path to avoid dehydration, but it also positively affects the lining of the intestine. Studies show that properly hydrating can help prevent constipation and help the body break down food in the stomach. Ideally, you should drink half your body weight in ounces of water throughout the day, but starting the day with 16 ounces is the way to set your digestive system up for success.

Engage In Gentle Movement

You do not have to engage in an intense interval workout first thing in the morning. In fact, most people don’t have the energy for that upon arising from a deep slumber. Try your best to incorporate 15 to 30 minutes of light cardiovascular exercise into your morning routine. Gastroenterologists agree that colorectal cancer (the second most lethal form of cancer in the U.S.) cases are on the rise. They encourage people to move their body to avoid health risks that stem from constipation and other serious digestive disorders. 

Eat A Balanced Breakfast

A lot of people are confused on what a balanced breakfast looks like. To some, a balanced breakfast is an egg on toast with some tomatoes and a glass of milk. To others, a balanced breakfast is a sugary bowl of packaged oatmeal. Ideally, you consume a variety of foods that contain healthy fats, fiber, protein, and complex carbohydrates. Consider plain Greek yogurt mixed with almond butter and fresh berries. A fruit and vegetable smoothie is another great breakfast option. Steel cut oats with almond butter and diced apples is another option. Avoid processed foods like frozen waffles and refined, sugary carbs, such as white bread, donuts, and packaged baked goods. A nutrient-rich breakfast helps feed the good bacteria in the gut, which not only fuels the digestive system, but also keeps you energized and full until your next meal.

Drink Lemon Water Before Your Coffee

As we mentioned earlier in this article, it is best to start your day with 16 ounces of water. The next step could be drinking a cup of warm water mixed with the juice of half of a lemon. Sip this slowly and do not gulp it down for maximum benefits. Drinking lemon water can help stimulate bile production, which helps the body break down fats. It can also alkalize the body to reduce gut inflammation, while simultaneously hydrating the intestines for smoother, easier bowel movements. 

Practice Deep Breathing Before You Eat

Before you eat your healthy, balanced breakfast, make sure to engage in some deep breathing exercises. Stress can interfere with optimal digestive function, as it triggers gut-brain axis dysfunction. This can commonly lead to indigestion, so we encourage you to try five minutes of diaphragmatic breathing for five minutes before you eat.

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For centuries, people around the world have turned to a variety of herbs, tonics, and specialized drinks for health benefits. Tepache originated in Mexico and kombucha originated in northeastern China. So it’s safe to say that each culture has their own beneficial, gut-enhancing beverage. To this day, there is no shortage of drinks that promise better gut health. Some drinks have made this list due to clever marketing, but a growing body of research shines a light on the digestive benefits of certain beverages. With so many drinks that claim to support gut health, though, how can you know which one is really worth its salt? 

Why Should You Drink Gut-Healthy Drinks?

Your goal should always be to support the gut microbiome with prebiotics and probiotics. Your microbiome consists of good bacteria and unhealthy bacteria. The more good bacteria in the gut, the better your digestive and immune systems function. Researchers continue to learn all the ways the microbiome affects overall health via new studies. 

Gut-healthy drinks work to support the gut microbiome, but the benefits don’t stop there. The beverages in this article contain important vitamins and antioxidants that exhibit anti-inflammatory properties. Sure, probiotic supplements and foods have these benefits, but sometimes it is a little easier to reach for one of the following drinks. 

Apple Cider Vinegar

As a quick note, it’s imperative that you do not take a shot of apple cider vinegar. That can burn the throat and cause acid reflux. Instead, mix a tablespoon or two of apple cider vinegar in about 12 ounces of water. You can add a squeeze of lemon to mellow the intensity of the vinegar if you prefer, as lemon will only enhance the benefits. Apple cider vinegar, much like kefir or kombucha, is a fermented liquid. Make sure to purchase apple cider vinegar with “the mother,” which is a thick layer of bacteria and yeast that ferments the apple juice. It contains probiotics that encourage optimal gut health. Some research indicates that apple cider vinegar helps to ease bloating, while other research shows that it may worsen gastrointestinal symptoms. 

Green Tea

Green tea has been used for thousands of years in traditional Chinese medicine, but it is a popular beverage in present day. There is a lot of research to substantiate green tea’s antioxidant and anti-inflammatory properties. The gut breaks down green tea’s polyphenols to promote the growth of healthy gut bacteria and prevent the growth of harmful bacteria. Enjoy green tea hot or iced, as the temperature does not affect the benefits. What does affect the benefits, however, is what you add to it. If you add tons of sugar, milk, or syrups, you essentially cancel out the benefits. 

Ginger Tea

Ginger is a zesty spice that lends itself to a variety of different foods and beverages. Historically, it has been used in various medicinal applications because of its antioxidant and anti-inflammatory properties. It can help relieve nausea, soothe a sore throat, and promote stomach motility, which is the process the gut performs to digest food and liquids. Encouraging this process can ease symptoms of heartburn and bloating. All of that said, more research is still necessary to show ginger’s effect on gut health. The good news is that ginger and ginger tea are both widely available and affordable. You can boil ginger root on its own or steep the tea bags in hot water. It does have a kick, so feel free to sweeten it with raw agave or stevia.

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From breaking down food and absorbing nutrients to enhancing immune function and energy production, the gastrointestinal tract plays a large role in your overall health. Maintaining a healthy digestive system benefits both your mental and physical well-being. There are many ways to encourage optimal digestive function, but one of the easiest ways is to add smoothies to your daily routine. 

When you make smoothies a part of your daily regimen, you can help support regularity, improve nutrient absorption, and decrease bloating and digestive discomfort. Just because you drink a smoothie, that doesn’t give you an excuse to eat whatever the rest of the day. A large cup of nutrient-dense ingredients will not cancel out a calorically-dense, sodium-rich fast food meal. 

Set yourself up for a bloat-free day by starting your day with any of the smoothies detailed in this article. As a quick note, not all of these smoothies are cleanse-approved. The reason for this is because some of the ingredients, such as oats and yogurt, offer pre- and probiotics that some raw vegan ingredients do not. If you make one or more of these smoothies and experience better digestive function, let us know in the comments. 

Pineapple Ginger Green Smoothie

This is a refreshing green smoothie that tastes like a little slice of tropical paradise. Many of the ingredients in this smoothie contain compounds that help reduce inflammation and calm the stomach. Ginger, for example, exhibits natural soothing properties, while spinach offers iron, magnesium, protein, folate, and other essential vitamins and minerals. Pineapple adds some sweetness, along with bromelain, a digestive enzyme that helps break down proteins. That makes this blend of ingredients perfect for soothing the digestive tract. 

Ingredients:

• 1 cup spinach
• 1/2 cup pineapple, cubed
• 1 banana, peeled and sliced
• 1 teaspoon freshly grated ginger
• 1 cup unsweetened almond milk
• 1 tablespoon ground flaxseed

Instructions:

• Add all of the ingredients to a blender and blend until smooth. 
• Pour into two large cups and enjoy immediately. 

Pear Cardamom Oat Smoothie

Talk about fall in a cup! Pears are not only seasonal fall fruits, but they are also excellent sources of fiber (both soluble and insoluble) and sorbitol and fructose, two sugars that stimulate digestion. Both soluble and insoluble fiber help maintain bowel regularity by softening stool to make it easier to pass. Oats also contain fiber, protein, and complex carbs. 

Ingredients:

• 1/2 pear, cubed
• 1/4 cup rolled oats
• 1 cup unsweetened almond milk
• 2 teaspoons agave nectar
• 1/2 cup ice
• 1/4 teaspoon cardamom

Instructions:

• Add all of the ingredients to a blender and blend until smooth. If the smoothie is too thick, add a little more almond milk or water to thin it.
• Pour into a large cup and enjoy immediately. 

Cucumber Mint Probiotic Smoothie

Ideal for warmer days, this smoothie is as cool and hydrating as it is beneficial for the digestive tract. Mint, just like ginger, works to soothe the digestive system, while yogurt provides essential probiotics to help maintain healthy gut flora. It is a refreshing smoothie choice for anyone looking to boost digestive function. 

Ingredients:

• 1/2 cucumber, roughly chopped
• 1/2 cup plain Greek yogurt
• 1/4 cup mint leaves
• 1/2 banana, peeled and sliced
• 1 teaspoon agave nectar
• 1/2 cup water

Instructions:

• Add all of the ingredients to a blender and blend until smooth.
• Pour into a large cup and enjoy immediately. 

Avocado Banana Yogurt Smoothie

Is this a smoothie or a milkshake? We’ll leave that for your taste buds to decide! This ultra creamy smoothie is rich in healthy fats and probiotics. Studies show that avocado works to soothe the digestive tract, while Greek yogurt supplies the gut with beneficial bacteria. Both the ground flaxseed and cinnamon add fiber and anti-inflammatory properties, which may help relieve bloating. 

Ingredients:

• 1/2 avocado, pitted and peeled
• 1 small banana, peeled and sliced
• 3/4 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 tablespoon ground flaxseed
• Dash of cinnamon

Instructions:

• Add all of the ingredients to a blender and blend until smooth. If you want, you can freeze the banana prior to blending to make the smoothie extra creamy.
• Pour into two large cups and enjoy immediately. 

Creamy Paleo Green Smoothie

Silky smooth and undeniably delicious, this creamy green smoothie is naturally rich in chlorophyll, fiber, iron, and vitamins C, K, and so much more. It contains flaxseed and avocado, both of which provide omega-3 fatty acids, which benefit brain and heart health. Ground flaxseed also helps to regulate bowel movements and improve energy levels, due to the presence of lignans. Just remember that a little flaxseed goes a long way. 

Ingredients:

• 3/4 cup unsweetened almond milk
• 1/2 avocado, peeled and pitted
• 1/2 cup spinach
• 1/2 banana, peeled, sliced, and frozen overnight
• 1/2 tablespoon ground flaxseed
• 1/2 Medjool date, pitted

Instructions:

• Add all of the ingredients to a blender and blend until smooth. 
• Pour into a large cup and enjoy immediately. 

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