"...when one follows a single thread in nature, one finds
it is attached to the rest of the world..."

Seven top tips for improving digestion – with bone broth, linseed tea and sauerkraut recipes

by | Nov 7, 2015 | Blog, Recipes


Nutrition isn’t just about what’s on your plate – it’s about how well you digest, absorb and utilise that food.e11
Here are some tips to help you make sure your food is nourishing you, and to prepare your body for supplementation.

1. Create a calm space around eating
– stress diverts energy away from digestion
– if you can’t find a peaceful environment to eat in, then imagine a bubble of calm around you

2. Eat consciously and mindfully
– just thinking about what you’re about to eat, smelling it, looking at it and tasting it sends powerful messages to your brain, which then tells your digestive system what kind of conditions and enzymes it needs to prepare for this particular meal

3. Chew your food well, and sit up straight!
– chewing triggers further enzyme release and further digestive processes
– chewing also stimulates peristalsis, the wave-like contractions that propel everything through your digestive tract – this means that chewing can also help with constipation
– good posture is important to allow food to pass through your digestive tract unhindered, and to allow your digestive organs to function well

4. Keep hydrated between meals
– this will help provide the fluids you need to make gastric juices, pancreatic juices, enzymes etc.
– drinking lots of water during a meal may dilute your stomach acid, however, so drink mostly between meals
– don’t drink more than a litre in the space of an hour

5. Soothe and heal your gut
– Linseed tea (recipe below) is very hydrating and soothing
– Bone broth (recipe below) is healing, soothing and helps balance bowel flora
– Make an anti-inflammatory paste of turmeric, black pepper and coconut oil to add to soups, curries, casseroles, smoothies, porridge etc.

6. Support gut bacteria:sauerkraut
– The balance of bacteria in your gut is involved not just in digestion but also your immune system, hormonal balance and a whole lot more
– Stress and emotions can affect your gut bacteria, and your gut bacteria can affect your emotions and behaviour
– Balance pH: increase vegetables and perhaps supergreen powders, alongside smaller amounts of good quality proteins
– Add in small amounts of fermented foods, such as sauerkraut, kimchi, tempeh, miso, tamari etc. Also see the fermented vegetables recipe below.

7. Reduce/avoid things that may irritate your digestion, such as:

  •  Stress
  •   Dairy
  • Sugar
  • Overeating/ skipping meals/ eating too late
  • Gluten (in wheat, rye and barley, and often oats)
  • Damaged fats, .g. most margarines, many cooking oils (use coconut oil for cooking)
  • Caffeine and other stimulants
  • Table salt
  •  Excessively refined and processed foods



Useful recipes

Bone broth
Any meat or fish bones, plus some of the meat
Splash of apple cider vinegar
1-2 strips kombu seaweed (preferably Icelandic – buy online)
Large handful herbs, e.g. rosemary, sage, thyme
Vegetable peelings and offcuts e.g. carrot tops and peel, kale/cabbage stalks

Simmer or slow cook in plenty of water for at least 6 hours for chicken, 8 hours for beef or just 20 mins for fish
Strain and leave too cool before refrigerating or freezing
You can drink this in a mug or use to make soups and casseroles.

linseed tea  Linseed tea
2tbsp golden linseeds
1.5-2 litres water

Bring to boil then switch off IMMEDIATELY
Leave for 12 hours
Simmer gently for 1 hour with the lid on.
Try a cup a day on an empty stomach, warm or cold (keeps for 3-4 days)


Fermented vegetables / Sauerkraut
Have 1-2 spoonfuls a day
1 litre good quality water*
2tbsp good quality sea or rock salt*
chopped cabbage
selection of other chopped vegetables e.g. cauliflower, cucumber etc.
herbs and or spices, e.g. dill, thyme, coriander seeds, juniper seeds, peppercorns etc. (optional)
Optional: you could also add in a probiotic supplement to help the process along

Place vegetables in a glass storage jar with a sealable lid. If using herbs or spices, use these as a bottom layer.
Stir salt into water until well dissolved and add to vegetables.
Weight vegetables down with a couple of large, clean stones or a small saucer. It is important that the vegetables are covered with fluid at all times.
Seal lid and store at room temperature for a few days. Once a day, open the lid for a few seconds and then replace. After about 3-7 days it should be ready and will keep refrigerated for a long time.
*Alternatively use freshly pressed cabbage juice or celery juice.


Workshops and Courses:

Please visit the links below for more details

Online workshops:

What is an Anti-Inflammatory Diet?
Inflammation is a key feature of many illnesses and conditions, so an Anti-Inflammatory Diet is often recommended. But what is an Anti-Inflammatory Diet, and how can you put yours in place?
Available on demand at: kirsten-chick.cademy.co.uk

Nutrition for the Menopausal Mind
Learn a nourishing approach to help manage and regulate stress, anxiety, memory, concentration, brain fog and sleep.Understand why these can be a problem around perimenopause and menopause, and how nutrition can help.£6
Available on demand at: kirsten-chick.cademy.co.uk


Introduction to Integrative Oncology for Healthcare Professionals (online)
11 pre-recorded modules by 11 different Course Presenters
£99 (for a limited time only)
Book: yestolife-horizons.org

Other Events:

Yes to Life Annual Conference 2023: You & Your Cancer Team
I co-hosted and presented at both the online and in person events this year, alongside some wonderful professionals, who came together to bring you the best practical support possible.
Recordings of the key speaker sessions are available to buy now: www.yestolifeshop.org/annual-conference-2023

Your Life and Cancer conference
Kirsten was invited back to this year’s event, appearing in an interview with naturopathic oncologist Dr. Heidi Kussman and on two Q&A panels – download the recordings from both weekends here: www.yourlifeandcancer.com

Subscribe to my newsletter

Join my mailing list to receive occasional news, updates and newsletters 

You have successfully subscribed!

Pin It on Pinterest

Share This