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Gut Dysbiosis / Probiotics

Lactobacillus, prebiotic foods & gut-flora restoration for children

moderateDigestiveAll ages

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Sunaras provides educational wellness content only. This is not medical advice, diagnosis, or treatment. Individual responses to herbs vary. Always consult a qualified healthcare practitioner for personalised guidance.

Licorice root causes sodium retention and potassium depletion, raising blood pressure. Avoid with antihypertensives, diuretics (potassium depletion risk), or digoxin. Daily use exceeding 5g for more than 4 weeks carries significant cardiovascular risk.

Fermented Foods (Kefir, Kimchi, Sauerkraut)

Living cultures directly repopulate beneficial gut bacteria.

Preparation:

  • Include one serving at each meal.
  • Choose raw, unpasteurized varieties.

Dosage:

  • ½ cup daily

Traditional Chinese Medicine

Bone Broth

Collagen-rich broth that seals and heals the intestinal lining.

Preparation:

  • Simmer bones 12–24 hours with apple cider vinegar.
  • Drink as a warm broth or use in cooking.

Dosage:

  • 1–2 cups daily

Appalachian Folk Medicine

Full profile

Ginger

Powerful digestive stimulant that reduces nausea, bloating, and gut inflammation.

Preparation:

  • Add fresh grated ginger to meals, teas, or juices.
  • Chew a slice before meals for digestion.

Dosage:

  • 1–2 tsp fresh daily

Ayurveda

Full profile

Papaya

Contains papain, a natural enzyme that breaks down protein and reduces gut inflammation.

Preparation:

  • Eat ½ cup of fresh papaya before or with meals.

Dosage:

  • ½ cup before meals

Latin American Curanderismo

Full profile

Flaxseeds

Soluble fiber feeds beneficial bacteria; mucilage soothes the intestinal lining.

Preparation:

  • Grind and add to smoothies, porridge, or yogurt.
  • Must be ground to absorb nutrients.

Dosage:

  • 1–2 tbsp daily

Western Herbalism

Coconut Yogurt / Probiotic Yogurt

Provides beneficial lactobacillus strains and is gentle on a sensitive gut.

Preparation:

  • Eat plain, unsweetened yogurt.
  • Add berries or honey for flavor.

Dosage:

  • ½–1 cup daily

Jamu

Slippery Elm Porridge

Demulcent herb that coats and soothes irritated mucous membranes.

Preparation:

  • Mix 1 tbsp slippery elm powder into warm water or oatmeal.
  • Eat as a first meal.

Dosage:

  • 1 serving per morning

Indigenous/Native American Medicine

Low-FODMAP Gut Reset Protocol

Western Herbalism

  • The Low-FODMAP diet eliminates fermentable carbohydrates that feed harmful bacteria in IBS and SIBO, allowing the gut to heal before systematic reintroduction of foods.

Foods:

  • Rice
  • Oats
  • Lean chicken
  • Carrots
  • Zucchini
  • Blueberries
  • Lactose-free dairy
  • Firm tofu
  • Ginger
  • Peppermint
  • Elderberry
  • Lemon Balm
  • Hawthorn
  • Oregon Grape
  • Linden (Lime Blossom)

Timing:

  • Breakfast: Rice porridge with blueberries, a drizzle of maple syrup, and pumpkin seeds
  • Lunch: Grilled chicken with roasted carrots and zucchini, served with jasmine rice
  • Dinner: Baked salmon with steamed green beans, boiled baby potatoes, and fresh herbs

Ayurvedic Digestive Fire Diet

Ayurveda

  • Ayurveda centres digestion around 'Agni' (digestive fire).
  • A weak Agni leads to Ama formation (undigested toxins).
  • This diet uses easily digestible foods and warming spices to restore optimal digestive function.

Foods:

  • Mung beans
  • Basmati rice
  • Ginger
  • Fennel seeds
  • Ghee
  • Papaya
  • Pomegranate
  • Coriander
  • Triphala
  • Amla
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Breakfast: Warm ginger and fennel tea with stewed apple and cardamom on a small bowl of congee
  • Lunch: Kitchari (mung bean and basmati rice) with a generous amount of ghee and digestive spices
  • Dinner: Simple mung bean soup with ginger, coriander, and lime, served with lightly steamed vegetables

Bone Broth & Fermented Foods Protocol

Appalachian Folk Medicine

  • Traditional gut healing centres on collagen-rich bone broths to seal leaky gut, alongside fermented foods to repopulate the microbiome, following time-tested folk wisdom.

Foods:

  • Bone broth
  • Sauerkraut
  • Kefir
  • Sourdough bread
  • Sweet potato
  • Slippery elm
  • Marshmallow root
  • Garlic
  • Onion
  • Ginger
  • Wild Cherry Bark
  • Elderberry (American)
  • Wild Ginger (Asarum)
  • Spearmint
  • Peppermint (Wild)
  • Partridgeberry

Timing:

  • Breakfast: Organic kefir with raw honey, banana, and soaked chia seeds
  • Lunch: Large bowl of bone broth with root vegetables, shredded chicken, and a side of sauerkraut
  • Dinner: Slow-cooked beef stew with root vegetables and bone broth, with a cup of yogurt for dessert

Jamu Digestive Harmony Diet

Jamu

  • Indonesian Jamu tradition has a rich pharmacopoeia of digestive herbs and spices used in cooking and tonics to restore balance, reduce bloating, and strengthen the digestive system.

Foods:

  • Turmeric
  • Galangal
  • Ginger
  • Lemongrass
  • Tempeh
  • Papaya
  • Banana flower
  • Pandan leaf
  • Coconut water
  • Bitter melon
  • Turmeric (Kunyit)
  • Ginger (Jahe)
  • Lemongrass (Sereh)
  • Nutmeg (Pala)
  • Cinnamon (Kayu Manis)
  • Javanese Turmeric (Temulawak)

Timing:

  • Breakfast: Warm jamu digestive tonic with rice porridge and tempe bacem (sweet soy tempeh)
  • Lunch: Sayur lodeh (vegetable coconut milk soup) with tempeh, long beans, and galangal
  • Dinner: Steamed tofu and vegetables in lemongrass broth with a fresh papaya salad

North African Digestive Spice Diet

North African & Amazigh Medicine

  • North African traditional medicine uses aromatic spices, fermented dairy, and fibre-rich grains to support digestion, reduce bloating, and maintain healthy gut flora.

Foods:

  • Cumin
  • Coriander
  • Fennel
  • Fenugreek
  • Argan oil
  • Lben (fermented buttermilk)
  • Harissa
  • Black seed (nigella)
  • Carob
  • Figs
  • Black Seed (Habbatus Sauda)
  • Cumin (Kamun)
  • Coriander (Kharwa)
  • Peppermint (Naanaa)
  • Spearmint (Naanaa Khadra)
  • Lemon Verbena (Louiza)

Timing:

  • Breakfast: Msemen (semolina flatbread) with argan oil, honey, and fermented buttermilk (lben)
  • Lunch: Harira soup with lentils, chickpeas, tomatoes, cumin, coriander, and fresh herbs
  • Dinner: Lamb tagine with preserved lemons, olives, fennel seeds, and couscous with dried figs
How to Make This

Peppermint, Fennel & Ginger Digestive Tea

Classic carminative blend for bloating, IBS, and digestive cramps.

Preparation:

  • Steep 1 tsp peppermint leaf + ½ tsp fennel seeds (crushed) + ½ tsp fresh ginger in just-boiled water for 7 min.
  • Strain.

Dosage:

  • After meals, 2–3× daily

Western Herbalism

Licorice Root & Slippery Elm Gut-Healing Tea

Demulcent and soothing blend for gut inflammation, acid reflux, and leaky gut.

Preparation:

  • Decoct 1 tsp licorice root in 2 cups water for 15 min.
  • Add 1 tbsp slippery elm powder, stir well.
  • Strain.

Dosage:

  • 2 cups daily on an empty stomach

Traditional Chinese Medicine

Dandelion Root & Burdock Detox-Digestive Tea

Bitter tonic blend that stimulates liver, bile, and gut motility.

Preparation:

  • Decoct 1 tsp dandelion root + 1 tsp burdock root in 2 cups water for 20 min.
  • Strain.
  • Add lemon.

Dosage:

  • 1–2 cups before meals

Western Herbalism

Chamomile & Marshmallow Root Soothing Blend

Gentle anti-inflammatory blend for IBS and gut sensitivity.

Preparation:

  • Steep 1 tsp chamomile + 1 tbsp marshmallow root in cold water overnight.
  • Strain and gently warm.
  • Do not boil.

Dosage:

  • 2 cups daily

Mediterranean

How to Make This

Aloe Vera, Cucumber & Mint Gut-Healing Juice

Cooling and soothing juice for gut inflammation, acid reflux, and IBS.

Preparation:

  • Blend: 2 tbsp pure aloe vera gel + 1 cucumber + handful fresh mint + ½ lime + 200 ml water.
  • Strain.

Dosage:

  • 200 ml on empty stomach

Ayurveda

Cabbage & Celery Gut Repair Juice

Traditional remedy for gastric ulcers and gut healing.

Preparation:

  • Juice: ¼ head green cabbage + 4 stalks celery + 1 green apple + ½ inch ginger + ½ lemon.
  • Drink immediately.

Dosage:

  • 200 ml daily on empty stomach

Western Herbalism

Beet, Carrot & Ginger Digestive Tonic

Liver and digestive tonic that supports bile flow and gut motility.

Preparation:

  • Juice: 1 medium beet + 3 carrots + 1 inch ginger + 1 lemon + 1 apple.
  • Drink before meals.

Dosage:

  • 150 ml before meals

Traditional Chinese Medicine

How to Make This

Fennel & Peppermint Abdominal Massage Oil

A warming digestive massage oil using fennel's anethole (antispasmodic), peppermint's menthol (relaxes smooth muscle of the GI tract), and ginger's gingerols (prokinetic — speeds gastric emptying). Applied via clockwise abdominal massage, it directly stimulates peristalsis and reduces spasm and bloating.

How to make:

  1. Combine all carrier oils in a dark glass bottle.
  2. Add essential oils.
  3. Cap and shake well to blend.
  4. Label with date and ingredients.

Apply: Warm a small amount (about 1 tsp) in your palms. Apply to the abdomen and massage in slow, clockwise circular motions (following the direction of intestinal flow) for 5–10 minutes. Apply gentle firm pressure. Place a warm pack over the abdomen afterward for enhanced effect. — 1–2× daily, ideally 20–30 minutes after eating or when symptoms arise

Ayurveda / Western Herbalism

Frankincense & Rose Hip Regenerating Serum

A luxurious regenerating serum drawing on ancient Persian healing wisdom, combining frankincense resin's boswellic acids with rose hip's trans-retinoic acid to reduce inflammation, promote cellular renewal, and improve skin tone.

How to make:

  1. Combine rose hip and jojoba oils in a small dark glass bottle.
  2. Add vitamin E oil and swirl to mix.
  3. Add all essential oils.
  4. Cap tightly and shake well.
  5. Allow to rest for 24 hours before first use.

Apply: Apply 3–4 drops to clean, slightly damp skin. Press gently into skin using fingertips — do not drag. Allow to absorb for 2 minutes before applying moisturiser. — Morning and/or evening

Persian Medicine

  • Lymphatic drainage massage: gentle manual technique targeting neck, armpit, and groin lymph nodes to support immune clearance and detoxification — 20–30 min session, 2–3x/week or monthly with a trained therapist
  • Acupuncture: TCM needle therapy at condition-specific meridian points to restore Qi flow and reduce systemic inflammation — 6–12 weekly sessions recommended initially
  • Sauna therapy: infrared sauna at 50–60°C for 20–30 min, 3–4x/week — promotes detoxification through sweat, reduces inflammatory markers, and supports immune function
  • Cold plunge / contrast hydrotherapy: 30–60 seconds cold shower or cold plunge after sauna — activates the vagus nerve, reduces inflammation, and boosts circulation
  • Yoga: 30–45 min daily practice of poses suited to your condition — combines breathwork, stretching, and mindfulness to regulate the nervous system and reduce stress hormones
  • Meditation: 20 min daily — body scan, breath awareness, or loving-kindness practice to lower cortisol and support the mind-body healing response
  • Breathwork: diaphragmatic breathing or pranayama (e.g. alternate nostril, 4-7-8) for 10–15 min daily — regulates the autonomic nervous system and reduces systemic inflammation
  • Grounding / earthing: 20–30 min of barefoot contact with grass, soil, or sand daily — shown to reduce cortisol, normalise circadian rhythm, and lower inflammatory markers
  • Forest bathing (Shinrin-yoku): 60–90 min slow, mindful walk in a forested or green environment weekly — clinically shown to reduce stress hormones and blood pressure
  • Sleep hygiene: maintain a consistent sleep/wake time, keep bedroom dark and cool (18–20°C), avoid screens 1 hour before bed — 7–9 hours of quality sleep is foundational to all healing
  • Morning sunlight: 10–20 min of direct sunlight exposure before 10am daily — anchors circadian rhythm, boosts vitamin D synthesis, and regulates serotonin
  • Journaling: 10–15 min daily reflective writing — symptom tracking, emotional processing, and gratitude practice to reduce psychological stress load
  • Abdominal self-massage: gentle clockwise circular massage of the abdomen for 5–10 min daily — stimulates peristalsis, reduces bloating, and supports lymphatic drainage in the gut
  • Vagus nerve stimulation: humming, gargling, or cold water on the face daily — directly activates the vagus nerve which regulates gut motility and the gut-brain axis

When to see a doctor

Consult a healthcare provider if your symptoms are severe, persistent, or worsening, or before starting any herbal protocol.

Sunaras provides holistic health education. Always work with a qualified healthcare practitioner.

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