As a holistic nutritionist, Orlana Rue has always been fascinated by the gut-brain connection. But it wasn’t until she transitioned to a fully vegan lifestyle that she began experimenting with foods specifically known to support gut health—especially prebiotics, the fiber-rich foods that fuel good bacteria in the digestive system.
“For me, gut health is at the heart of everything—mood, digestion, energy, even skin,” Orlana shares. “When my gut is in balance, I feel more like myself.”
She began incorporating prebiotic-rich ingredients like leeks, garlic, asparagus, oats, and green bananas into her daily meals. Breakfast might be a warm bowl of oat groats with flax and cinnamon. Lunch? A miso broth with garlic, sautéed onions, and sautéed greens. Dinner often featured roasted Jerusalem artichokes or a chickpea stew made with sautéed leeks.
Orlana’s cooking isn’t just about checking nutrient boxes—it’s about pleasure. Her dishes are warm, hearty, and full of flavor. She emphasizes that vegan gut-health meals can be indulgent without relying on sugar or processed meat alternatives.
But the real magic, she says, lies in consistency. “Eating for gut health isn’t a one-off fix. It’s the slow, steady shift toward balance,” Orlana explains. “It’s about choosing foods that nurture your body’s natural ecosystem—day after day.”
Through her blog and cooking classes, she now teaches others how to build gut-friendly vegan meals that don’t sacrifice flavor. “It’s possible to eat with joy and intention. You just need to listen to your gut—literally and figuratively.”
