When I was diagnosed with SIBO (small intestinal bacterial overgrowth), I made big changes both with what I ate, and also how I cooked it. Before I get into that, I should back up a bit.
Jelena, my functional medicine practitioner (and also my acupuncturist), was the first to encourage me to look more closely at my digestion. During my bi-monthly postpartum acupuncture visits, I kept complaining about ongoing digestive issues. At first, I assumed it was just my body adjusting after pregnancy, but six or seven months later, I was still dealing with extreme bloating, chronic constipation, and a belly that made me look five months pregnant. My intuition told me this wasn’t normal.
Fast forward to receiving my SIBO diagnosis: I knew something had to change in the way I was eating. The confusing part was that, on the surface, my diet looked “healthy” – smoothies and smoothie bowls for breakfast; salmon salads for lunch; energy bites or homemade paleo protein bars for snacks; protein-centric dinners with roasted veggies and olive oil–dressed salads.
But looking closer, there were patterns that weren’t serving me: a lot of raw, cold foods, and when things were cooked, they were usually drenched in oil before roasting or searing. I’ll save a deeper dive into why I believe these habits were doing more harm than good for another post. For now, I want to focus on the cooking method that changed everything for me: water-based and broth-based cooking.
I had spent years roasting vegetables in olive oil or pan-searing proteins, thinking I was doing everything right. But once I began experimenting with water-based cooking – steaming, simmering, and poaching with water or broth instead of oil – I noticed a dramatic difference. My digestion felt calmer, my bloating and inflammation went down, and meals left me feeling lighter yet more satiated so I was full for hours.
Water-based cooking is simple, back-to-basics, and surprisingly versatile. It has become the foundation of my gut-healing journey, and I truly believe it can benefit anyone looking for easier digestion, reduced inflammation, and a more mindful approach to food. In this post, I’m sharing five key benefits of water-based cooking and why it has completely transformed my health and body.
What is Water-Based Cooking?
Water-based cooking is exactly what it sounds like: preparing food with water, broth, or steam instead of oils and fats. Common methods include steaming, simmering, boiling, and poaching. Rather than sautéing vegetables in olive oil or pan-frying protein, you use liquid as the cooking medium. This approach allows food to soften and cook through gently without relying on heavy oils, butter, or excess fats.
It’s a “back-to-basics” style of cooking that emphasizes simplicity and digestion. Vegetables retain their natural flavors, proteins stay tender, and you can season with herbs, spices, or a splash of broth for extra depth. What I love most is that water-based cooking isn’t restrictive; you can use it for everything from grains, to vegetables, to fish, and even building bases for soups or stews.
For me, it became a cornerstone of gut healing: a way to prepare nourishing meals that felt lighter, gentler, and more in tune with what my body needed.
Cooking in Water/Broth vs. Oil/Fat
Before I move on, I want to address a question that comes up often: Why is cooking in oil/fat bad?
I want to be clear – I am not saying that cooking with high-quality fats and oils isn’t beneficial, and in fact I still cook with ghee and butter from time-to-time. These days, I focus more on water-based methods (like steaming, simmering, or poaching) because they can be easier on digestion, especially for people with gut issues like mine. Oil can slow things down in the digestive tract; while that can be helpful for satiety, it can negatively impact motility for people with compromised digestive systems (although unconfirmed, I believe slow motility is one of the root causes of my SIBO). It also made it harder for me to break down the proteins when I ate them, worsening my symptoms as a result. Water-based cooking keeps the proteins moist so they are more easily broken down and absorbed, while avoiding the heaviness and potential inflammatory compounds that can come with high-heat oil cooking. By contrast, oil-based methods often require high temperatures, which can degrade the oil itself and create byproducts that are harder on the digestive system. It also helps preserve certain nutrients and keeps histamine levels lower compared to high-heat, oil-based methods. And for me personally, it was such a game-changer when I shifted to lighter, easier-to-digest meals. I still enjoy healthy fats, I just prefer to add them after cooking (like drizzling olive oil, or putting pumpkin seed butter on my breakfast bowl).
Water/Broth-Based Cooking:
- Lighter on digestion
- No excess oils or fats
- Avoids harmful byproducts from high-heat oils
- Retains more nutrients and natural flavors
- Adds minerals and depth when using broth
Oil/Fat-Based Cooking:
- Masks natural food flavors rather than enhancing them
- Can feel heavy and harder to digest
- Relies on higher cooking temperatures
- Risk of oils degrading and forming inflammatory compounds
- Adds excess calories and fat
The 5 Benefits of Water-Based Cooking
Easier on Digestion
One of the biggest benefits I noticed when shifting to water-based cooking was how much gentler my meals became on my digestion. Cooking methods like steaming, simmering, and poaching soften fibers in vegetables and better breaks down proteins without adding heavy oils or fats that can slow things down or feel harsh on a sensitive gut. This makes food easier for the body to break down and absorb.
For anyone dealing with SIBO, IBS, or general bloating, water-based cooking can feel like a relief. Personally, when I stopped roasting everything in oil and began steaming or simmering instead, I noticed far less bloating, more digestive regularity, consistent energy, and increased satiety between meals.
From a scientific standpoint, cooking (including water-based methods) improves how our bodies can break down and absorb nutrients. Heat denatures proteins and gelatinizes starches, making them more accessible to digestive enzymes. When I switched to more water-based techniques, I was better able to digest my food and access the nutrients more effectively.
Why water-based cooking is easier on digestion:
- Creates light, soothing dishes ideal for SIBO, IBS, or sensitive digestion
- Softens fiber in vegetables, making them gentler on the gut
- Breaks down proteins without harsh fats or oils
- Improves enzyme access → better nutrient absorption
- Reduces the “heavy” feeling that often follows oil-based meals
Anti-Inflammatory (and Anti-Aging!)
When I look back at photos of myself from before I started to use water-based cooking, I am shocked at the difference. I will let the comparisons speak for themselves:
In my own experience, once I shifted away from oil-heavy meals and began embracing steaming, simmering, and poaching, I felt less “puffy,” my skin looked clearer, and my overall sense of inflammation dropped significantly. It felt like my body could finally “exhale.”
While I was rarely eating fried foods (but occasionally would when I ate out), even when food is cooked at high temperatures in oil, compounds called advanced glycation end products (AGEs) can form. These compounds have been linked to increased oxidative stress and inflammation in the body. By contrast, gentler cooking methods like steaming, simmering, or poaching avoid those high-heat reactions.
From a digestive standpoint, water-based cooking calls for simmering or sautéing in broth instead of oil. The latter can sometimes be difficult to digest, especially for those with gut sensitivities. Using water or broth instead of fats gives your digestive system a break, while still delivering flavor and nourishment.
Why water-based cooking supports an anti-inflammatory lifestyle:
- Supports overall gut healing and lowers bloating or puffiness
- Avoids harmful compounds (AGEs) created by high-heat frying and roasting
- Reduces the heavy digestive burden of excess oils and fats
- Keeps meals lighter and easier on sensitive digestive systems
- Pairs well with nutrient-dense, anti-inflammatory foods like vegetables and fish
Supports Gut-Healing
In the very beginning of my gut healing journey, I thought that if I just kept my meals low-FODMAP, I would be fine; unfortunately, this was not the case. I still found myself reacting to certain vegetables, and I especially noticed digestive distress if I had cooked something in oil the evening before. If you are navigating gut issues like SIBO, IBS, or dysbiosis, the way food is prepared can make all the difference. Water-based cooking creates meals that are lighter, simpler, and less likely to overwhelm a sensitive digestive system. By avoiding excess fats, heavy sauces, and high-heat cooking, you give your gut a break while still nourishing your body with whole foods.
This method also pairs beautifully with SIBO-friendly, low-FODMAP, and even low-histamine diets. Steaming or simmering vegetables makes them gentler to digest, while poaching proteins like chicken or fish keeps them tender without the buildup of histamines. Soups and stews prepared with fresh, water-based methods can also help lower histamine load compared to recipes that rely on long cooking times or fermented ingredients.
Personally, when I began leaning into water-based cooking during my SIBO healing, I noticed a big shift: fewer flare-ups, less bloating, and reduced reactions to histamine-rich meals. It gave me confidence knowing I could prepare food in a way that supported my gut rather than stressed it.
Why water-based cooking supports gut healing:
- Provides a reliable, soothing framework for everyday meals
- Creates light, simple meals that are easier for a sensitive gut
- Helps reduce triggers like excess fats, oils, and high-heat compounds
- Supports SIBO-friendly, low-FODMAP, and low-histamine approaches
- Softens fibers and proteins, reducing digestive workload
Nutrient Retention
One of the biggest symptoms I noticed before testing was persistent hunger. I could eat a full meal — complete with healthy fats, fiber, and protein — and still feel hungry less than an hour later. I knew something was off. When my results came back, it all started to make sense: not only was my body struggling to absorb nutrients properly, but the way I was cooking may have been degrading those nutrients too. This is another reason why I have fully embraced water-based cooking; it helps preserve more of the nutrients in your food. When vegetables are fried or roasted at high temperatures, heat and oil can degrade delicate vitamins and antioxidants. By contrast, gentle methods like steaming and simmering keep more of those nutrients intact.
In fact, studies have shown that steaming retains higher levels of antioxidants and water-soluble vitamins (like vitamin C and B vitamins) compared to boiling or frying. Because the food is cooked quickly with less liquid and without harsh oils, you get more nutrition in every bite.
This matters even more for those of us on gut healing journeys, where every bit of nutrient density supports recovery. Water-based cooking not only makes food easier to digest, but also ensures you’re actually absorbing more of what your body needs to thrive.
Why water-based cooking supports nutrient retention:
- Supports a gut-healing diet by maximizing nutrient density per meal
- Preserves heat-sensitive vitamins like C and B-complex
- Protects antioxidants that can be lost in oil-based frying
- Shorter cooking times mean fewer nutrient losses
- Simpler cooking = less processing and more whole-food nutrition
Simplicity & Versatility
One of my favorite things about water-based cooking is how simple and adaptable it is. You don’t need a lot of fancy equipment, complicated recipes, or endless ingredients to make a nourishing meal. With just a pot, pan, or steamer basket (plus water or broth) you can create dishes that are filling, flavorful, and supportive of your health.
This method also works across the board: vegetables, proteins, grains, and even fruits can all be prepared with water-based techniques. You can steam a big batch of veggies, poach fish or chicken, simmer a pot of rice, or even stew fruit for a naturally sweet topping. Each of these can be mixed and matched to build bowls, wraps, soups, or simple plates that don’t require much planning.
For me, water-based cooking has become a way to simplify weeknights, reduce decision fatigue, and still keep meals interesting. Also, I swear there is less to clean up! Once you have the basics down, the possibilities are not only endless, but also adaptable to fit your dietary needs and preferences.
Why water-based cooking is simple + versatile:
- Encourages creativity without being complicated
- Requires minimal equipment and ingredients
- Works for vegetables, proteins, grains, and even fruit
- Easy to mix and match for quick meals or batch cooking
- Reduces kitchen overwhelm while keeping food nourishing
Tips to Get Started with Water-Based Cooking
One of the best things about water-based cooking is that you can start today without any extra equipment. Then if you enjoy it, there are simple tools that make the process even easier.
An initial step is simmering or sauteing in broth instead of oil. For example last night I made a butternut squash and apple soup for dinner. The recipe required sauteing onions – before I would have satueed them in oil. This time, I used a couple of splashes of broth instead.
If all you have is a pot or skillet, you can still begin experimenting with water-based cooking.
Quick stews: Combine chopped veggies with broth and simmer until tender for an easy one-pot meal.
Swap oil for water or broth: When cooking vegetables, add a splash of water or broth to the pan instead of oil. Keep an eye on the pan and add more liquid as needed.
Simmer grains: Cook rice, quinoa, or oats in water or broth (or a combination of the two).
Poach proteins: Poach eggs, chicken, or fish in water or broth for tender, flavorful results.
Kitchen Equipment You Might Need
Once you get comfortable, a few inexpensive tools can expand your water-based cooking options.
Steamer basket: A simple basket insert fits into most pots and allows you to steam vegetables without losing nutrients.
Tiered steamer pot: Great for batch cooking; steam multiple foods (like protein, grains, and veggies) at the same time.
Stainless Steel Cookware Set: Perfect for poaching fish or chicken breasts evenly. Any wide skillet for cooking will do.
Egg Poacher: If you eat eggs regularly, getting an egg poacher pot might be something you would want to add to your kitchen equipment.
Start where you are. Even swapping oil for broth in one dish a day can make a difference.
FAQs About Water-Based Cooking
Does the food taste bland? Not at all! Water- and broth-based cooking lets the natural flavors of vegetables and proteins shine through. You can also boost flavor with herbs, spices, citrus, or mineral-rich broths instead of relying on oils. I also add a lot of high quality sea salt to my meals after cooking and this does the trick. My tastebuds have adapted to love the fresh, natural flavors of water-based cooked meals.
Do I need special equipment to get started? No, you can begin with just a saucepan or skillet and a splash of water or broth. A steamer basket or tiered steamer pot is a great upgrade if you want to expand your options (see links above).
Is water-based cooking the same as boiling? Not exactly. Boiling often leaches nutrients into the water, while methods like steaming, simmering, and poaching use gentler heat, less liquid, and lower cook times to retain more vitamins and antioxidants.
Can I still get enough healthy fats if I don’t cook with oil? Yes! You can add healthy fats after cooking – like avocado, nuts, seeds, tahini, or olive oil drizzled on top. This way, you control the amount while keeping cooking methods gentle.
Is this only for people with gut issues? No, anyone can benefit. While water-based cooking is especially helpful for sensitive digestion, it’s also supportive of nutrient retention, lower inflammation, and lighter, cleaner meals for overall wellness. Additionally, it’s amazing for anti-aging, so if you want to eat in a way to look younger and feel more energized, water-based cooking is for you!
Can I use this method for proteins too? Absolutely. Fish, chicken, turkey, and even eggs can be poached or simmered in water or broth, resulting in tender, flavorful proteins without heavy oils. Try my poached salmon “sushi” bowl.
What if my family doesn’t like water-based cooking? It’s a common concern, but in my experience, most families don’t even notice the difference when water-based methods are done well. The key is to focus on flavor: cook with broth instead of plain water, season generously with herbs and spices, and add healthy fats after cooking if needed (like a drizzle of olive oil, a sprinkle of cheese, or a sauce they already love). You also don’t need to switch every single meal overnight. Start with one dish your family already enjoys and build from there. Over time, water-based cooking can become the norm, and your family may even feel the difference in how light and nourishing the meals are.
In Conclusion
Water-based cooking has completely transformed the way I eat and how I feel. What started as a shift to support my gut healing has become the foundation of my food philosophy: simple, nourishing, and easy to digest. By swapping oil-heavy methods for steaming, simmering, and poaching, I’ve not only reduced inflammation and digestive discomfort but also discovered a way of cooking that feels lighter, cleaner, and more sustainable.
If you’re curious, start small: steam a vegetable, poach a piece of fish, or simmer your grains in broth. Notice how your body feels after these meals compared to oil-based ones. Over time, these small shifts can add up to big changes in your energy, digestion, and overall health.
Water-based cooking isn’t just about avoiding oils – it’s about embracing a simpler, gentler way of preparing food that allows your body to thrive.
