Gut-Soothing Korean Soup Stock

My Favorite Gut Healthy Korean Soup Base for Flavor, Immunity & Recovery -
Recommendation: Add homemade eomuk (Korean fish cakes) & a splash of coconut aminos to make a complete meal

Whether you're recovering from a stomach bug, managing a gut flare-up, or looking to replenish with a warm cozy soup, this nourishing soup base is my go-to natural remedy rooted in Korean tradition. It’s packed with minerals and anti-inflammatory compounds — and it’s incredibly soothing.

Why This Stock Works for Gut Healing

It’s designed to be:

• Gentle on digestion

• Mineral-rich

• Anti-inflammatory

• Hydrating

• Immune-supportive

• Low in histamines (when fresh)

Let’s dive into the ingredients, why this is > seafood stock coins, and how to make it.

Recipe

INGREDIENTS

• 5 garlic cloves, smashed/chopped

• ½ onion

• 12 medium dried anchovies

• 1 tsp sea salt

• 3 2x2" sheets of organic kombu

• 7 cups filtered water

• (Optional) 2-inch knob of ginger, peeled

METHOD

1. Wrap the garlic, onion, anchovies, ginger, and kombu in an unbleached cheesecloth.

2. Place into a saucepan with 7 cups of filtered water.

3. Bring to a gentle boil over medium heat.

4. Simmer uncovered for 20–30 minutes.

5. Remove the pouch and discard or compost the solids.

6. Sip warm, or cool & immediately store in the fridge up to 3 days. Freezes well.
   
   Make this whole-food mineral-rich stock with me — here!

Homemade Korean Soup Stock Pouch 

I reverse-engineered a trendy popular Korean soup base and took it back to its clean, nourishing, gut-friendly roots. Let’s unpack why my homemade Korean soup stock is leagues healthier and friendlier to digestion, histamine balance, and overall metabolic resilience than the “convenience” stock coins.

Why My Homemade Version Is Gut-Healthier

You’re basically creating a whole food mineral infusion instead of a synthetic flavor bomb.

1. Minimal, Whole Ingredients = Lower Gut Irritation

My recipe uses:

• Anchovy (whole, fresh or dried, not extracted or fermented to the point of no return 😬 #histamine #gutbomb)

• Kombu (natural glutamate source, enhances flavor without synthetic MSG)

• Quality aromatics (onion, garlic, ginger)

• Salt (you control the mineral quality)

Each ingredient is recognizable and metabolized naturally by the gut. 

In contrast, stock coins are full of concentrates, extracts, and powders — all heavily processed. These are harder on the gut microbiome, not recognized by the body, and can trigger:

• Bloating

• Histamine reactions

• Overstimulation of stomach acid

• Oxidative stress from processing residues / denatured proteins
  

What’s Wrong With the Stock Coins

1. Ultra-Processed “Extracts”

Words like “extract,” “concentrate,” “powder,” and “dextrin” mean the ingredient has been dehydrated, processed with high heat or chemical solvents.

This:

• Raises histamine (especially in seafood extracts)

• Denatures amino acids (building blocks of the food), making them less bioavailable

• Can strip beneficial minerals and add oxidized compounds

• And can even lead to gut inflammation (Source) and diabetic issues (Source)

2. Hidden Preservatives & Stabilizers

Even though the following are not listed, ingredients like “yeast extract” or “natural flavor” often contain:

• Glutamates (which overstimulate gut nerves and increase permeability)

• Preservatives that extend shelf life but disrupt gut flora

• complex mixtures of up to 100 or more chemicals that do not have to be disclosed as long as a term like “natural flavor” is used (Source)

3. Histamine Bomb

Fish, shellfish, and fermented ingredients (anchovy extract, katsuobushi, shrimp powder, bean paste extract) are all histamine-heavy.

Combine that with the fact that these coins sit on shelves for months / years, and you get a product that can be a trigger for:

• Headaches

• Itchy skin / eczema

• Gut inflammation

• Sleep or mood disturbance
  

4. Cross-Contamination Risk

When marine and plant powders are processed in factories, you can’t avoid cross-contamination — especially from histamine-forming bacteria, gluten residue, & even trace metals (think: industrial dryers or grinders).

Homemade Soup Stock Supports the Gut

• Low histamine (if consumed fresh / frozen immediately)

• Natural prebiotics from onion, garlic, and kombu

• Balanced minerals (iodine, calcium, magnesium) from anchovy + kombu

• Gentle glutamate (good for the brain & for umami) without excitotoxic (cell damaging) effects of processed seafood stock coins

Homemade version = Hydration and electrolytes in a pure, bioavailable form.

Ingredient Benefit Breakdown

🧄 Garlic

Garlic is a natural prebiotic, meaning it feeds your good gut bugs. It also has antiviral and antibacterial properties that can support the immune system —

For my garlic sensitive friends: Boiling garlic softens its intensity / makes it more soothing for sensitive tummies. Smash it / chop it to release the components that make it food-as-medicine.

🧅 Onion

Onions are another prebiotic-rich food, supporting microbiome diversity. They also contain quercetin — a natural antihistamine — which may help calm inflammatory responses and support gut lining integrity.

🐟 Anchovies

Anchovies are loaded with minerals like calcium, magnesium, and phosphorus — all essential for muscle and nerve function, especially if you've had diarrhea. They also offer glutamic acid, a key amino acid in gut restoration, and bring on the deep umami yum.

🌿 Kombu

Kombu is rich in iodine, is a powerful anti-inflammatory sea vegetable, and high in natural glutamates — which give this broth depth and aid in gut lining repair. It’s also known to help with digestion and nutrient absorption.

🫚 Ginger

Ginger is a classic for nausea relief and improving digestion (how quickly things move through the digestive tract). It’s also good for breastfeeding, anti-inflammatory, helping calm an irritated gut / immune reaction.

🧂 Sea Salt

Real, unrefined sea salt adds trace minerals your body may be depleted of when sick happens. It’s an unsung hero and also supports electrolyte balance and hydration. Hydration is key during recovery.

Note: low quality, iodized, bleached table salt (found in processed / prepackaged food) is not what I’m talking about here (;

Pairs well with: rice noodles, green onion, sautéed veggies, and a splash of sesame oil for a soothing Korean-style noodle soup.

Who Is This Broth Good For?

• People with leaky gut, IBS, SIBO, or gut inflammation

• During diarrhea, food poisoning, or stomach bugs

• After a viral illness or antibiotic use

• People with eczema, autoimmune flare-ups, or fatigue

• Anyone wanting to boost digestion, immunity, and hydration

It’s also a great intro to solids after fasting or resting your digestive system.

Notes on Ingredients & Ratios

Anchovies and kombu are very potent — while it’s tempting to add more to make it more “medicinal” it would make the stock too salty or overpoweringly fishy.

Also, if you're sensitive to histamines, consume the soup fresh and avoid anchovies that have been stored long.

Store your anchovies in the freezer to keep them fresher & lower in histamine.

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Disclosure: This post may contain affiliate links. If you choose to purchase through them, I may earn a small commission — at no extra cost to you. Your support helps keep this page going, and I’m so grateful you're here.

Note: I only link to brands and ingredients I personally use and trust. Substituting different brands or types (especially for specialty ingredients like rice cakes, chili flakes, or fermented foods) may change the final taste, texture, or results of the recipe. If something feels off — don’t give up! I’m always happy to help troubleshoot and guide you toward the right swaps.