Digestive Tonic Foods
According to Chinese medicine, foods that are naturally sweet and warming can help us feel calm and grounded while supporting healthy digestion. Here are 10 of these digestive “tonic” foods to add to your grocery list—plus a few of my favorite ways to prepare them.
Note: I believe we’re all nourished in different ways, and there’s no one “right” way to eat. The following foods are general examples of digestive tonics from a Chinese medicine perspective. I invite you to experiment and choose the foods that feel good to you.
Digestive Tonic Recipes
This ultra-simple baked rice dish was one of the first concoctions I came up with when I was healing from debilitating digestive issues. I had no idea that the three main ingredients are all digestive tonics according to Chinese medicine. I just knew it made me feel good (and it still does over 25 years later). I hope it makes you feel good too. Makes about 5-6 cups Colander 1 tbs olive oil 1. Preheat oven to 375º F. 2. Slice leeks, and rinse away hidden dirt. 3. Wipe or brush off mushrooms and slice. 4. Sauté leeks and mushrooms until translucent and tender. 5. While sautéing, rinse rice and set aside. 6. Add rinsed rice to mushroom and leek mixture, continue to sauté a few more minutes. 7. Add water and salt, stirring to loosen any sticky bits from the bottom of the pot. 8. Increase the temperature and bring to a boil. 9. When it comes to a boil, cover pot, remove from heat, and place in the oven for 30 minutes. If you don’t have an oven-proof pot, you can also continue cooking on the stovetop. Just reduce heat to low and simmer for 30-minutes. And then go get yourself an oven-proof pot, because you’re going to LOVE baked rice! :) 10. Drizzle with olive oil, and sprinkle with salt n’ pepper to taste. Enjoy! You can also make this recipe with brown rice (just increase the cooking time to 45 minutes), but I HIGHLY recommend you try the white version at least once. It’s the only way we make it at our house.
Shiitake Leek Rice
Prep time: 10 minutes | Cook time: 45 minutesHelpful tools
Measuring cup
Knife and cutting board
Spoon or spatula
Oven-proof pot WITH LID that can also be used on the stovetop.Ingredients
1 large leek
2 handfuls of shiitake mushrooms (about a half-pound)
2 cups basmati rice (I love Lundberg brand)
½ tsp salt (or a little less)
4 cup waterPreparation
Options
Winter squash seems to be one of those vegetables that folks either love or loathe.
Regardless of your affinity, squash is incredibly nourishing for your digestive system. That alone is a good reason to acquire a taste for earthy sweet squash.
I happen to be a squash lover, but I’m very particular about my varieties. Some are just too sweet or dry or hard-to-cut for my liking, while others are just right. For this recipe, I like the firm texture of a buttercup or kabocha squash. The just-sweet-enough squash is further balanced with bitter kale, and tangy cranberries, and even zippier sauerkraut.
Give it a try and see what you think. You may just fall in love with this humble digestive tonic.
Squash, Chicken, and Kale Sauté
Makes about 2-3 cups (serves 2)
Prep time: ~10 minutes | Cook time: ~20 minutes
Helpful tools
Skillet or frying pan (I love cast iron, but whatever you’ve got will work!)
Knife and cutting board
Measuring cup (optional)
Measuring spoons (optional)
Spatula
Ingredients
1 Tbs olive oil
1 small onion, chopped
1-2 garlic cloves, finely chopped
1 small sprig fresh rosemary, minced (or 1/4 tsp dried)
2 sprigs fresh thyme, minced (or 1/4 tsp dried)
2 cups winter squash, cut into small cubes
1 bunch kale, de-stemmed and chopped
6-8 oz COOKED chicken, chopped
2 tbs dried, fruit-sweetened cranberries
Salt and pepper to taste
1 dollop of tangy raw sauerkraut (optional but highly recommended)
Preparation
1. Heat oil in a skillet on medium-low heat.
2. Sauté onion and garlic with herbs until soft and translucent.
3. Rinse kale, removing tougher stems if desired, and chop into manageable pieces.
4. Add squash and cook for another 10 minutes (or until squash is tender but still firm).
5. Add kale and continue to sauté for another 5 minutes (or until desired tenderness is reached).
6. Stir in cooked chicken to heat and for flavors to mix.
7. Toss in the cranberries, and add salt n’ pepper to taste.
8. Add raw sauerkraut when serving.
Options
Raw sauerkraut (found in the refrigerated section of many grocery stores), is not only a natural digestive aid, but it also adds a perfect tangy “zip” to balance out the sweetness of the squash.
You can also use tempeh or another firm plant-protein instead of chicken.
Fennel is one of my favorite digestive tonics. It’s mildly sweet and smells a bit like licorice—in a good way! I say this because folks often scrunch their noses up when I say the word “licorice.” I can assure you, it tastes nothing like the rubbery black candy from your childhood. Fennel is both easy-to-digest and anti-spasmodic. In other words, it helps settle an upset belly and ease tension and cramping. Onions also warm and boost your digestive Qi (vitality), while bok choy nourishes and helps get rid of what no longer serves you. We love this soup in Autumn when the air is dry and crispy, but it’s sure to hit the spot any time of the year. Makes about 4 quarts Soup pot (about 4-5 quarts) 1-2 tbs olive oil 1. Chop all the vegetables any way you like. 2. Sauté onions, celery, and fennel in olive oil over medium heat until soft and translucent. 3. Add salt, water, and bay leaf. This will not look like enough water. Be patient. The fish and bok choy release a lot of liquid when cooked. 4. Add bok choy, then lay fish across top of soup. Sprinkle with chopped fresh parsley if you’ve got it. Don’t worry, it’s not essential. 5. Increase heat and then turn it back down as soon as the soup starts to bubble. 7. Garnish with more parsley and salt and pepper to taste. Sometimes I add potatoes (another digestive tonic) for a thicker, heartier stew. For added digestibility, reduce the salt to one tsp, then add a tsp of miso (mixed in with a little broth) into each soup bowl before serving. And if you want less soup, just use less of everything. It’ll all work out!
White Fish and Fennel Stew
Prep time: ~15 minutes | Cook time: ~45 minutesHelpful tools
Spoon or ladle
Knife and cutting boardIngredients
2 medium onions
~8 stalks celery (I sometimes use the whole bunch, leaves and all!)
1 large fennel bulb (or 2 small)
5-6 baby bok choy
1 bay leaf
2 tsp. Salt
6 cups water
1 1/2-2 lbs white fish (I used cod for this one, but any white fish works)Directions
6. Cover and simmer until the fish is cooked and starts to break apart. I often add frozen fish because I don’t feel like waiting for it to thaw. It works great! Just make sure it’s fully cooked and flakey before tasting.Options