Written by Laura Martin, Certified Nutrition Consultant and Gut Expert- founder of Healing to Happy 

Are you ready to g(u)t healthy without the fuss? Same, girl, same. 

Gut health has been getting a lot of attention in the health and wellness scene right now and for good reason. The father of modern medicine said it best with “all disease begins in the gut”, but why? Let’s break it down into digestible bits.

Basics of a Healthy Gut

We are all unique individuals in this world but we all started our lives the same way- safe inside our mother’s wombs. As we were born through the birth canal, we were covered in this healthy bacteria, which then grows into this 3 pound mass we refer to as the microbiome.

Our bodies are made up of 90% bacteria, the majority of which is held within our gut. These bacteria influence almost everything about us. It’s often believed that having digestive upset is the only indicator that gut troubles are happening, but that’s not the case. 

When you have an imbalance in your gut, you start to see symptoms showing up as:

  • Cravings
  • Insomnia  
  • Weight gain or loss
  • Poor immunity 
  • Autoimmunities
  • Imbalanced hormones
  • IBS, constipation, diarrhea
  • Skin flare up’s
  • Mood swings
  • Brain fog
  • And even depression and anxiety 

So it makes sense that if you’re trying to step it up in your health game that you should start from the bottom up, right?

One way you can do that is with this kitarchi recipe that is the signature Healing to Happy 3 Day Gut Reset. This Free program will give you recipes and advice on how to reset the gut in just 3 days.

This Kitchari recipe is featured in the reset program.

Gut Healthy Kitchari

  • Difficulty: easy
  • Print
Kitchari is one of the most gut loving, body-balancing meals . This recipe serves two but I personally like to make one big batch and eat it for the week for a grounding, no-fuss dinner.


  • 1/4 cup moong dal
  • 1 1/2 tbsp coconut oil
  • 1 tsp cumin seed
  • 1 tsp mustard seed
  • 2 tbsp grated (or finely chopped) ginger
  • 1-2 small chili (optional)
  • 1/4 tsp minced garlic
  • 1 cup diced tomatoes
  • 1/2 yellow onion
  • 1 carrot, peeled and diced
  • 1 cup water
  • 1 whole cloves (optional)/li>
  • 1 whole cardamom pods (optional)
  • 1 cup cauliflower rice
  • 1 tsp ground cumin
  • 1 tsp ground turmeric (plus more to taste)
  • 2-3 tbsp coconut aminos (plus more to taste)
  • 1/4 tsp sea salt (plus more to taste)


    1. Add moong dal (or red lentils) to a large pot or skillet and cover with cool water. Soak overnight (or for 6 hours). Once soaked, rinse and drain. Set aside in strainer.
    2. Heat the coconut oil in a heavy-bottomed pot over medium heat. Add the mustard seeds and cumin seeds and toast them until the mustard seeds start to pop, about 1 to 2 minutes. Add the onions, carrots, ginger, and garlic. Cook for about 5 minutes, stirring frequently.
    3. Once onions have softened, add the remaining spices and coat the vegetables. Add moong dal and sauté for a few minutes, stirring occasionally. Then add water, clove (optional), and cardamom (optional). Increase heat and bring to a low boil. Then reduce heat to a simmer, cover, and cook until moong dal is tender – about 15-20 minutes.
    4. Add cauliflower rice, coconut aminos, and sea salt and stir to combine. Cover and cook until cauliflower rice is tender, about 10-15 minutes, stirring occasionally. If the mixture becomes too dry, add more water.
    5. If you want a creamier texture, add coconut milk. Taste and adjust flavors as needed.
    6. Serve as is or over rice, greens, or roasted vegetables. Top with cilantro for some added gut-loving fun.


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Meet Laura Martin from Healing to Happy

Laura Martin is a Bangkok based Certified Holistic Nutrition Consultant and founder of Healing to Happy – an online holistic nutrition program that focuses on healing the gut to heal the body, mind, and spirit.

Laura is trained in holistic nutrition and specializes in gut health, hormonal balancing, and is a mental health advocate. After battling her way through depression, disordered eating, and hormonal imbalances that left her with crippling digestive issues, Laura healed herself through food, lifestyle, radical shifts in consciousness, and mindfulness practices + tools.

She now simplifies the process of building healthy habits and guides others through their own healing journey with the seasonal 30 Days to Recharge Your Gut Blueprint and one-on-one sessions done online from anywhere in the world.

You can also listen to her recent podcast interview on Embracing Human.