Gut & Skin Plant-Based Rice Bowl
Key takeaways
While there isn’t a one-size-fits-all diet for eczema or psoriasis, there is research to support a link between gut health and skin health. For example, one recent study found that 44% of participants with psoriasis reported gastrointestinal problems, compared to only 13% of the healthy controls.
As long as you’re not cutting out any essential food groups from your diet without the guidance of a medical provider, incorporating more gut-healthy foods, like those in this recipe, might be worth a try for healthier skin.
Plant-based rice bowl recipe
Ingredients
- ½ cup brown rice
- ½ cabbage, chopped
- 6 cherry tomatoes, chopped
- ½ cup greens of your choice
- ¼ of an avocado, cubed
- ½ package of tempeh
- 1 tbsp tamari
- 1 tsp coconut oil
Dressing Ingredients
- 1 tbsp tahini
- 1 tsp mustard
- 1 tsp balsamic vinegar
- pinch of sea salt
Instructions
Cook rice while pan-frying tempeh in coconut oil and tamari until crispy, about 5 minutes. Then assemble the rice, tempeh, and veggies in a bowl. Whisk dressing ingredients in a separate bowl and drizzle over rice bowl. Top with chopped nuts or flaxseed for extra crunch.
What are the benefits?
This recipe contains a variety of vegetables, healthy fats, and fiber, all of which contain anti-inflammatory properties and promote overall health. More specifically:
- Tempeh, a fermented soybean product, contains beneficial live bacteria that can help maintain a healthy, balanced gut.
- Brown rice is a good source of fiber, which is necessary for regular bowel movements.
- Tahini is a healthy fat that can help your body absorb fat-soluble vitamins that support your skin barrier.
- Leafy greens, like spinach and kale, contain antioxidants. Antioxidants shield your body from molecules called “free radicals,” which can lead to inflammation and disease when too many accumulate.
- Tomatoes and avocados contain anti-inflammatory properties, including the plant substances lycopene, phenolics, and tannins.
Planning to try this recipe? We'd love to see your creation! Share your final dish on Instagram and tag us @zesthealthinc.
The Skin Deep Summary
Sources
Mild-to-moderate psoriasis is associated with subclinical inflammation in the duodenum and a tendency of disturbed intestinal barrier. 2025. Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease.
FAQs
Zest Health is a virtual dermatology clinic specializing in psoriasis, eczema, and chronic inflammatory skin and joint conditions. Zest provides convenient, expert-led dermatology care for patients ages 9 to 99+. Our board-certified providers are licensed to treat patients in over 30 states, including AZ, AR, CA, CO, CT, FL, GA, ID, IL, IN, IA, KS, KY, LA, ME, MD, MA, MI, MN, MO, MT, NV, NM, OH, OR, PA, RI, SC, SD, TN, TX, UT, VT, VA, WA, and WY. If you're located in one of these states, you can access our care team for virtual visits, 24/7 chat support, and personalized treatment plans to help manage your skin condition.
At Zest Health, we offer next-day appointments and on-demand chat messaging, ensuring you can receive timely care and support whenever you need it. Simply book an appointment online, and you’ll be connected directly via a virtual visit with one of our expert dermatology providers at the time selected.
At Zest, we specialize in treating chronic skin conditions such as psoriasis, eczema, and other inflammatory conditions. Our comprehensive care approach also addresses related health concerns that may affect your skin condition.
Yes! At Zest, we can prescribe or refill medications, just like any other dermatology clinic. Our providers will assess your condition and work with you to create a personalized treatment plan, including prescriptions when necessary.
The cost of your first visit depends on your insurance. Zest Health is in-network with most national insurance plans, including Blue Cross Blue Shield, Aetna, and Medicare. We will bill your insurance directly, so your standard copay will apply. This includes your first visit and continued care through appointments and 24/7 messaging with our medical team.
Zest Health treats patients ages 9 to 99+ across AZ, AR, CA, CO, CT, FL, GA, ID, IL, IN, IA, KS, KY, LA, ME, MD, MA, MI, MN, MI, MT, NV, NM, OH, OR, PA, RI, SC, SD, TN, TX, UT, VT, VA, WA and WY.