5 Easy Meals for Sensitive Stomachs. (vegan gut health)

Hello, today I’ve got 5 wholesome, easy & cozy vegan meals to share!
DISCLAIMER(s): I am not a nutritionist or health professional of any kind. My videos are not to be used as diet advice but as a source of vegan recipe inspiration and (hopefully) entertainment.
In this specific video I’m referring to general stomach sensitivities and not chronic intolerances. Take everything I’m saying with a grain of salt and consult a doctor/dietician if needed. Much love!!
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intro 0:00
INGREDIENTS + NOTES
#1 Single Serve Kimchi Pancake 1:10
1/2 cup (60g) all purpose flour or gluten free version (rice flour, chickpea flour)
2 ½ tbsp corn or potato starch
1/4 tsp salt
¼ tsp baking powder
3-4 tbsp vegan kimchi
1 tsp maple syrup or sugar of choice
1 handful spinach, chopped
1/3-1/2 cold cup water (80ml-125ml)
optional for spice: 1 tsp gochujang
lil oil for the pan
almond miso sauce:
1-2 tsp white miso paste
1 heaping tbsp almond butter
1 tbsp kimchi liquid/juice
1 tbsp white wine vinegar
1 tsp maple syrup/agave
1 tsp soy sauce
¼ cup (60ml) hot water, more if needed
serving ideas:
white rice, additional kimchi, greens, miso soup …
adapted from www.okonomikitchen.com/
→ serves
#2 Cozy Pasta Soup 3:14
1 leek
1 inch piece ginger
½ fennel
1 tbsp olive oil
(optional: 2 cloves garlic, 1 onion, finely chopped)
1 tbsp white wine vinegar
1 tsp sweetener (agave, sugar, maple syrup)
1 tbsp soy sauce
1 cup (250ml) water
3 cups (750ml) water, more if needed
1 vegetable broth cube
2 medium carrots
150g - 250g tempeh (5.3 - 8.8oz) (sub with beans of choice)
salt, spices to taste (i added pepper and marjoram)
2 tsp vegan worcestershire sauce
120g shortcut pasta of choice (can be glutenfree!)
2-4 handfuls spinach
for serving: sesame seeds, fresh herbs of choice
→ serves 3
#3 Ginger Sweet Potato Boats 5:35
4 small to medium sweet potatoes, cut in half
a lil olive oil for brushing
green pea spread:
2 inch (5cm) piece ginger, roughly chopped
2 1/2 tbsp olive oil
240g frozen peas (1 ¾ cup)
1 tbsp white wine vinegar
⅓ tsp salt, or to taste
pepper to taste (and other spices if needed)
1 splash of oat milk or water to help things blend
serve with:
fresh veggies i.e tomatoes, sesame seeds
→ serves 2
#4 Potato Pie 8:05
veggie layer:
300g cremini mushrooms, cubed (or zucchini)
(optional: 100g smoked tofu, cubed*)
1-2 stalks celery (or 1 onion)
1 inch piece ginger (or 1-2 cloves garlic)
a little olive oil for the pan
1 splash of water for the pan
1 splash of red wine or white wine or balsamic vinegar
1 tbsp soy sauce
1 ½ tbsp tomato paste
3 tbsp walnuts, chopped
1 tsp agave/maple/sugar
optional: 1 tsp vegan butter
if needed: salt, pepper to taste
potato layer:
~ 500g potatoes (1.1 pound)
3 tbsp vegan butter
3-5 tbsp oat milk
salt to taste
→ 20cm / 8 inch casserole dish
→ bake on the highest rack
→ keep an eye of this the entire time it’s baking
→ serve with the almond miso sauce from #1
→ serves 4 people
→ serve with fresh little salad on the side
*pan fry the smoked tofu alongside mushrooms!
#5 Chia Blueberry Yogurt Toast 10:19
½ cup frozen blueberries (70g)
¼ - ½ tsp lemon zest
2 tsp rice/agave/maple syrup
pinch of salt
1 tbsp chia seeds
1 tsp cornstarch
¼ cup (60ml) water, more if needed
serve with yogurt of choice, sourdough bread (or gluten free bread), or on rice crackers, on oatmeal, on pancakes …..
MUSIC:
intro by Bleachers: open.spotify.com/track/6YArGk...
KZbin Audio Library
Rafiki Music www.youtube.com/@RafikiMusicc...
unlucky4794 / @unlucky4794
fluhalp / fluhalp

[@ri_0fSunshine]

My mum is an aromatherapist and I cannot emphasise enough how much rubbing clary sage or fennel oil into my tummy helps alleviate pain and discomfort, especially sore tummies from periods, bloating or anxiety induced!

[@Mina_Rome]

I will right that down ✍️

[@allisarcadia2319]

If you can't or won't eat soy or beans/lentils, try a chunked meaty mushroom, peas, or maybe chunks of potato.

[@ErThi829]

IBS/Endo gal here! Really appreciate the effort put into this & can’t wait to try these recipes!

[@j-n-y]

just a tip,.. a low fat diet is GREAT if you have endo.

[@quietcomfortasmr]

I make that bow tie pasta soup from the cookbook all the time, and I always substitute fennel bulb for the onion. I do that in most recipes I make and it's a great swap for us onion sensitive people. Plus fennel is just so yummy, it needs to get more attention! :) Also I've found that I can tolerate leeks much better than regular onions, so that's something to maybe experiment with. Glad to be here with all the sensitive tummy folks, it's so hard when you're a food lover - this makes me feel cozy and supported by all of you, thank you!

[@irismeeow]

a great ginger tip i've heard is freeze it and then you can just grate it whenever needed

[@ellaking5155]

OOO i love this idea!! you never disappoint hehe 🤭🫶 love youuu

[@ras8031]

As someone on the low FODMAP diet, it is so nice to see recipe videos that are gut friendly! Thank you for this, Mina :)

[@dejavu.icecream]

Can't wait to try them. They look so delicious. Thank you Mina for amazing recipes 💖

[@Conus426]

Awesome! The noodle soup sounds great, well everything does! Cant wait to try all these

[@kecrn4132]

Super excited to try all of these!! Thank you!!

[@joeyq9953]

Mina always delivers 🙌🏻

[@ohleander02]

I genuinely enjoy watching your videos even when I wouldn't or can't eat the foods you're making. ❤

[@rafael-rossi]

You rock, Mina! Thx for the recipes.

[@Lisa-zo3fh]

Thank you for your great work Mina! Cheers from Berlin to Berlin

[@magicalawnmower4764]

IBS acting up this week and you just posted this thank you so much

[@emilylee5353]

For anyone who doesn't like to call it Shepards pie. I like to say Gardners pie because I pack it with veggies. I've also heard it called shepardless pie. Which is amusing because it implies that it's made from shepards.

[@fercruz88]

Thank you for sharing, I'll try out the recipes, they look amazing! also I love your content because your voice is so calming :)

[@FashionChaletNET]

can relate i've been so frustrated with my stomach too so I'm trying a low fodmap diet for now thanks for this!!!

[@gillustrative]

I'm one of the stomach issue babes who can't eat fermented food, ginger, cabbage, etc. but I'm so grateful for videos like these. Thank you for joining your creativity with a more limited diet (I don't mean veganism ✨ 10 years has kept me out of hospital for it)

[@onlythebrave982]

this was made for me!! thank you for thiss

[@hannahisabellelenck]

Amazing video - great idea, lovely human being and delicious recipes! Love how you always give options for substitutions!! I think the soup would work great with oyster/shiitake mushrooms or marinated and crispy fried soy curls or tofu as well! And I really enjoy these “wholesome/healthier” recipes, would love to see more of those! And I don’t think this topic is tmi at all - in fact I always enjoy you sharing more of your life and find u openly talking about this so relatable❤️

[@hannahisabellelenck]

Also tmi but I do get really gassy like ALL the time which is not only uncomfortable but also embarrassingly inconvenient at times… but tbh I just LOVE beans/pulses and cruciferus veggies, can’t imagine giving those up😢

[@Jason-ie1pg]

Yess!! Thank you so much for this✨

[@PramusitaWikuPutri21614]

I also subscribed pick up limes, you 2 are the best!

[@sweatedtrash1743]

Starting to listen to my stomach more and these are some awesome ideas to try out! My go to for bad tummy foods are potatoes (whole if I have time), tofu, rice, beans and cucumbers

[@herbalconstellations]

Thank you for this!! 🫶 I grew up vegetarian and we ate so many legumes (like with nearly every lunch and dinner). I am in love with beans but my stomach has been really suffering so I tried to reduce/eliminate beans other than tofu and I feel so so so much better. I think us vegans get a lot of fiber and that can upset our tummies.

[@annak.9483]

Thanks you for picking up this topic! I have IBS. 🥲 Protein powder is an absolute killer for me. I thought I was doing something good for myself when I had protein smoothies every morning, but it just made my stomach issues absolutely unbearable. Also, fruit sugars- I now substitute some of the fruit in my smoothies with zucchini or other neutral veggies, and add oats for protein! Fresh kimchi has also worked wonders for me, I eat just one spoonful most nights and it almost feels like my stomach is addicted to it lol, I crave it all the time. Legumes and alliums never hurt me, but what absolutely kills my tummy is too much sugar. Shoutout to all the tummy issue babes ❤

[@Mina_Rome]

Thanks for sharing!! I’m sure this is super helpful to someone, I have never thought about protein powder causing tummy aches

[@hopeblackburn950]

Love this video, I learned a lot!

[@inksslinks319]

Love Sadia (and Robin) from Pick up Limes!

[@_leni]

enjoyed every second of this

[@florawinter4721]

I have such a weird stomach issue as well. I have something called Reflux wich usually shows itself threw heartburn but in my case the stomach acid floats in my lungs instead of my mouth. So if I don´t eat particularly alkaline, I have to cough really badly. It went so far that I got actually pneumonia from it. So this video is super helpful! Thank you! I love your content. I wish you the best for your stomach! :)

[@xPoesie]

Oh my god I have the exact same thing! 🙈 how do you use alkaline in your diet?

[@florawinter4721]

Oh no! I feel you

[@mermaidmoments6817]

Definitely try baked sweet potatoes with fresh banana and cinnamon on top! So simple and yummy! I also (when my stomach isn't going through it) add on some nut or seed butter with coconut yogurt. :)

[@OPPAWONTMARRYYOU]

I appreciate this but as an IBS gal I wouldn't touch Kimchi or chia seeds with a 10m pole if my stomach was acting up 🤣

[@LauraTheStrange97]

Same, really sad about the Kimchi. I love Korean food, but sour/fermented plus spicy is a baaaad gamble for me ...

[@jimontgomery3865]

This is great as i have been having stomach issues lately too

[@kataszamel4525]

There are two types of people. One of them can set a timer to 35:21. :D Love your videos!

[@davidthescottishvegan]

More 😋 recipes from the beautiful & gorgeous Mina who always makes awesome videos and love 🥰 this video. Love 💕 Mina.

[@GolgoLAjae]

Thanks for the great recipe!👍👍

[@BrenTenn]

I used to get really gassy and it was not enjoyable. Found out that the enzyme in your gut that breaks down proteins, when they break down sugars then it creates a lot of gas. In other words, eat fibrous veg and fruit in separate meals from protein rich foods. Once i learned this i eat legumes separately and now my “guts” are a lot quieter!! 💚💚💚💚💚

[@dreamersuckinginlife]

girl, that’s just what i needed ❤ and i also happen to have some kimchi in my fridge, definitely gonna try the pancakes

[@sadiesyanes2295]

This is soo helpful! Any meal prep ideas? ❤

[@poliscigirl]

Omg onion free!!! Thank you so much

[@DesertNebula]

That potato pie looks sooo goood 😮

[@vrashalinirmalachandraseka9023]

Thanks for opening up about it! Please do check for IBS, I went through sth similar

[@creedreaming]

I can only recommend reducing if not omitting sugar altogether. I dealt with a lot of gut pain, cramps and stuff (I have a chronic gut inflammation disease) and as soon as I stopped eating sweets, left out the sweetener in ever meal and ate more raw foods + fermented foods, my overall wellbeing increased immensely. So skip the "add sweetener of choice" part in every recipe and your good to go 👍

[@litchilifelesson]

The sweet potatoes look soo good

[@JulieVeganEats]

Mmm definitely making kimchi pancake!!

[@Winterliebende]

I hate the taste of fennel tea but it helps my stomach so much so I force myself to drink it daily and it makes a huge difference. I hope I will get used to the taste after a while... 😂

[@selmario]

Am I the only one who gets super bloated from eating kimchi and fermented foods in general?😭😭Like I love it and still eat it, but I don't understand why, also very chocolately stuff like brownies?(just why) and chickpeas and leeks and raw onions or garlic and so many more things, I just don't understand😭(though I still eat everything)

[@LauraTheStrange97]

Same here. But its not very consistent, some days I can eat all these things and some days none 😢

[@viivi4196]

if someone else also doesn't have a potato masher, use the bottom of a mason jar! it works really well, I've done it a couple of times :)

[@barbaraangelim8716]

I wonder if Mina knows that the 4th meal in Brasil it’s called escondidinho which means “little hidden”. Much love from br, girl 💖💖💖

[@elm3892]

Amazing 🤩

[@rebecca6944]

For reasonably comparable protein sources for the soup, you could try adding a rice protein powder, blend gluten free oats to make the broth creamier, add quinoa or add pumpkin seeds/pumpkin seed tofu if you're not allergic or intolerant. Also just want to mention if you have ongoing gastrointestinal issues you should see your primary healthcare provider to check nothing else is going on.

[@hyunybunny]

"Also just want to mention if you have ongoing gastrointestinal issues you should see your primary healthcare provider to check nothing else is going on." This is good advice to consult a medical professional, because it could be something more serious. When an allergist tested me, it turned out that my tummy troubles after eating peanuts were actually an allergic reaction, which could potentially become fatal. Although I didn't notice symptoms at the time, the tests were also positive for corn, soy, and sesame. Over the years, those allergies got worse until they started causing digestive problems as well. But since I already had the test results, I understood what was happening and knew to avoid those foods from then on.

[@Kattaunnadi]

apples are good for stomach too

[@xxxvampirebarbiexxx713]

just for anyone who needs to hear it: it's perfectly okay if your stomach is never really able to tolerate legumes. it sucks and is frustrating as hell even if you're trying to eat less animal products (trust me i know), but if your issues persist even after having tried to slowly build up a tolerance over a long time, you're not necessarily doing anything wrong, but maybe you just can't handle them (there are like hundred reasons for why this might be the case, intolerances for fodmaps, histamine intolerance, simple ibs, etc). the best solution i've learned for this is to try to find out which legume you can handle best and in which quantity (preferably with a medical professional) and include that as often as you can. for me it's red lentils, peas & chickpeas in very small doses.

[@tanahanicincova6915]

Lazy hack! (without the gut benefits tho) I love kimchi pancakes I just make them with kimchi (plus the kimchi water) and flour and then dip them in soy sauce. Makes for a great "2 ingredient" dinner 😊

[@kristinafisher9772]

I have a really sensitive stomach too and my doctor had me go on a low fodmap diet, which essentially is an elimination diet that gives you an idea of what foods a person reacts to. Unfortunately, there is no food sensitivity tests for this. I couldn't believe it. The doctor can't test me for IBS. I do believe there are SIBO tests though but I don't know much about that.

[@jillsarah7356]

How are you defining “sensitive stomach?” All of these have ingredients I def avoid haha

[@0293Sarah]

fermented foods are great, but the chilli in kimchi is surely irritating a lot of sensitive stomachs

[@stupidllama5656]

Awesome video. On a side note: fennel doesn’t upset my stomach but it upsets me. Genuinely the worst tasting vegetable imo fgnrghf

[@TORE514]

couple months ago I was having serious acid reflux for hours & the only thing I changed in my diet was drinking k-cups coffee ☕️ turns out it was the k-cups 😅

[@NaDino-hi4bq]

You are gorgeous ❤

[@MsPianocover]

Danke für die Rezepte!❤ an alle Leute, die gerade auch Magenprobleme haben: checkt mal beim Arzt, ob ihr eine Gastritis habt. Das habe ich gerade nämlich durch Stress wahrscheinlich bekommen 😢 ich stelle meine Ernährung um und werde ohne Weizen, ohne Zucker, ohne fettreiches Essen mich ernähren und Gemüse essen, welches leicht bekömmlich ist, z.b Gurken, Fenchel, Brokkoli, Kartoffeln, Möhren….

[@AAIVE]

[chronic] gastritis is often triggered most strongly by citrus, capsaicin/spicy food, alcohol and vinegars etc. definitely have a chat with your dr/healthcare provider or a nutritionist about the specific things that u can and cannot eat as i also have this from my medications! i’ve had it for many years. there’s a lot that you can’t eat, but also lots that you can without trouble. :) good luck!

[@kimberlytalley]

You had me at microdosing green peas 😂

[@priscilabee583]

I wouldn't put wine on a recipe for sensitive stomachs but it looks delicious!

[@Mina_Rome]

Yeah agree I noticed that after the fact too haha, so balsamic vinegar and or just a splash of grape juice could work here. Just for the flavour :)

[@InGreed666]

Kannst du die Sachen die du über die Lebensmittel eingeblendet hast nochmal irgendwo verlinken / posten? Irgendwie haben einige Magen/Darm Probleme. Echt extrem.

[@fanofpink]

Girl invest in a potato ricer best mashed potatoes I have ever had trust.

[@shaebecooking2266]

Kimchi may have prebiotic properties when heated

[@Cuzcosiscozy]

I love you Mina😗🥹🩷

[@voiceojane]

Quinoa destroys my innards, which is very inconvenient 😢

[@Ayame_Matsudaira]

Aspiring dietitian here. One of the best remedies for a sensitive stomach is fasting (minimum of 16 hours, but more is even better). Then, breaking your fast with probiotics and some prebiotic fiber will help to strenghten your good microbiome. Hope that helps someone!

[@rashcutza]

My stomach could never...

[@zoha4241]

I lost my job last week, currently IM looking for a job,Im not interested in my last job and IM really struggling with my mental state, I think IM lost😢 I really don't know what to do with my life and I don't what I'm interested in,I'm 24 and its to late.....

[@marijanamajic]

Unfortunately, mushrooms are killing me 😭😭😭

[@patinazir8673]

U are not dr but u are super 👌

[@PaunaDeel]

"I'm not a nutritionist or doctor" Then why advertise with "for sensitive stomachs" in the title?

[@dthurley8490]

I love your videos, but wish you would use a different editing technique instead of the rewind and play back thing. It is distracting and makes it seem like you are adding more ingredients than you are saying.

[@bluenorth3965]

Thanks for this. and free Palestine.