How To Easily Eat Hemp Seeds For Better Gut Health

Living a plant based lifestyle has significantly increased the different types of foods that I eat daily. Hemp seeds are one of those products that I never thought of until I started eating plant based. Full of protein, almost without carbs and easily used in almost any recipe, hemp seeds are a plant based nutritional powerhouse.

Hemp vs weed. A lot of people wrongly think hemp seeds have the active compounds found in cannabis. But it doesn't! You will not get high from eating hemp seeds. What is hemp? It is a small, brown seed that comes from the cannabis sativa plant (Source: Medical News Today) Hemp seeds have a hard outer shell but the inside is soft. The inside is called a hemp heart and that is what most people eat.

Looking at the hemp hearts nutritional facts, they are a complete source of protein which means they contain all 9 essential amino acids. This is a rare find for plant based foods. The body cannot produce all 9 essential amino acids. This means we must get them from foods, such as hemp hearts.

Another nutrient hemp seeds and hearts provide are omega-3's. The benefits of omega-3's include supporting heart health, lubricating joints and can help reduce anxiety and depression. Unfortunately, the typical diet includes a lot of omega-6's and not enough omega-3's. Hemp hearts and seeds are high in omega-3's. Similar to amino acids, the body cannot produce omega-3's. We can only get them from our diet. Using hemp hearts or seeds regularly supplies the body with omega-3's.

Improving gut health is another health benefit of hemp seeds and hearts. High in soluble and insoluble fiber, hemp seeds and hearts provide bulk to our stool. This increases bowel regularity which helps remove toxins and waste. The bottom line is if you aren't pooping everyday, your gut is unhealthy.

Does any of this sound like you?

👉Diarrhea and/or constipation, and intestinal discomfort


👉Congestion, coughing, wheezing

👉Brain fog, difficulty recalling words, short term memory issues

👉Headaches and migraines

👉Hives, flushing, and itchy skin

👉Fatigue and malaise

👉Sensitivity to fragrances and chemicals

If you answered yes, to just one of the above, your gut needs repair! Eating foods good for the gut such as hemp seeds or hearts, is just one way to restore the gut. Not sure where to start? I am here to help.

I can teach you how to fix gut health for good!

I am a Certified Holistic Nutritionist and Health Coach that can help you stop suffering from the embarrassing effects of an unhealthy gut so you can get back to living. I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Gut Health program can help.

Simply Great Gut Health is a customized 5 Step plan that heals your gut and fits your busy lifestyle.

How would eliminating your symptoms improve your life? You could:

✅Be more present with your children

Thrive in your career

Improve your communication and your relationships

Have more fun!

Move your body and improve your fitness

Lose weight and feel better about yourself

Be able to cook healthy meals for you and your family

Take an active vacation

Reclaim your life!

Book your call directly here.

It’s very simple. No jumping through hoops and NO PRESSURE.

If we determine it’s not a fit, we’ll go our separate ways for now.

If it is a fit, we can take the next step and get you started on the path to healing your gut.

The high fiber found in hemp seeds feeds good bacteria in the gut. There are about 100 trillion bacteria, both good and bad, that live inside the digestive system. Collectively, they're known as the gut microbiota. (Source: Harvard Health) Fiber is the food of choice for bacteria.

We need all of the bacteria in our body to keep us healthy. Unfortunately, eating processed foods and very little fruits, beans, whole grains and vegetables, we are not feeding bacteria that keeps us healthy. When our gut has enough good bacteria, it fights pathogens and disease. Plus, good bacteria helps boost the immune system.

70% of our immune system is in our gut. When the gut is healthy, the immune system is strong. A strong immune system means fewer colds, illnesses and flu. Avoiding illness means we can live an active life.

Eating whole foods, mostly plant based, is the best thing we can do to restore gut health. It doesn't mean you have to entirely cut meat out of your routine. There are many different healthy ways to incorporate more fruits, vegetables, whole grains and beans while still eating smaller portions of meat, chicken, fish and pork, if that is what you choose to do.

We just have to rethink the role meat, chicken, pork and fish serves in our lives. Instead of having them as the main dish for every meal, make them the side dish for one meal a day. If you really want to challenge yourself, try having a Meatless Monday or any other day of the week.

Hemp seeds and hearts are easy to use. Sprinkle them on salads, baked sweet potatoes, mashed avocado, hummus, oatmeal and soups. They are also great in smoothies or baked goods. Below are recipes to try.


Put hemp seeds into any smoothie you are making. They incorporate really well and give your smoothie extra power with all the nutrients they provide. Here are a few recipes for inspiration!

Ginger & Hemp "heal yourself" Smoothie from Trinity's Conscious Kitchen.

Chocolate Hemp Seed Smoothie from The Roasted Root

Avocado Smoothie with Hemp Seed from The Worktop

Peanut Butter Hemp Green Smoothie from The Healthy Maven


Hemp seeds work well in any baked goods. They have a slightly nutty flavor which works well in muffins.

Healthy Hemp Seed Banana Muffins from Pure Ella.

Apple Hemp Muffins from Whole Living Lauren

Chocolate Hemp Protein Muffins from Forest and Fauna

Blueberry Maple Hemp Muffins from Letty's Kitchen

Oatmeal and Hemp Heart Muffins from A Kneady Girl


There are so many great hemp recipes to share, I made this section a mash-up of some of my favorites. Enjoy!

Hemp Seed Pesto from Oh My Veggies. This is a great sauce that can be tossed on pasta, veggies or even used as a topping on a veggie burger! Full of protein it adds big taste and nutritional value to any meal.

Spicy Hemp Crusted Jackfruit Nuggets from Vegan Richa. Jackfruit is a great vegan meat substitute. It has a very mild flavor and takes well to spices and sauces. This recipe is vegan and gluten free.

Hemp Falafel from Naturya. This falafel makes a great meal, sandwich or snack.

Hemp Cauliflower Burger from Veggies Don't Bite. Take veggie burgers to a whole new level with this recipe.

Decadent, Spicy Raw Carob Hemp Bites from Unconventional Baker. These are sugar free and delicious. Great for dessert, a snack or a party!

I hope you enjoyed learning more about how hemp seeds can help restore gut health. They are a simple ingredient to use recipes, providing a lot of plant based protein and healthy fiber.

Do you think you will start eating hemp seeds? Let me know by leaving a comment below.

#cooking #health #healthtips #healthycooking #recipe #vegetable #guthealth #digestive #IBS #constipation #bloating #hemp


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