Cucumber Salad
This simple, refreshing cucumber dill salad supports hydration, digestion, and detoxification — making it a perfect summer dish or side for any gut-healing protocol.
Made with hydrating cucumbers, digestive herbs, and anti-inflammatory fats, this salad comes together quickly and can be enjoyed on its own or paired with grilled proteins, legumes, or a dollop of cultured yogurt.
Ingredients
2 large cucumbers, peeled, seeds removed, and diced
¼ small red onion, thinly sliced (optional but recommended)
1–2 teaspoons dried dill (or 1 tablespoon fresh, finely chopped)
2 tablespoons extra virgin olive oil
2 tablespoons raw apple cider vinegar
1–2 tablespoons raw honey (adjust to taste)
1 teaspoon sea salt
Juice of ½ lemon (optional but boosts digestion + vitamin C)
Optional: 1–2 tablespoons full-fat yogurt or kefir for a creamy version
Optional: 1–2 tablespoons chopped fresh mint for added cooling effect
Instructions
Prep the cucumbers
Peel cucumbers, slice lengthwise, and scoop out the seeds with a spoon. Cut into thin half-moons or dice into bite-sized pieces.Combine base ingredients
Add cucumbers, red onion, and dill to a medium mixing bowl.Make the dressing
In a small jar or bowl, whisk together the olive oil, apple cider vinegar, lemon juice and zest, raw honey, and sea salt.Toss the salad
Pour the dressing over the cucumber mixture and toss gently to combine.Optional add-ins
For a probiotic boost and creaminess, stir in a spoonful of full-fat yogurt or kefir. For a cooling herbal note, add chopped mint.Let rest before serving
Allow the salad to sit for 10–15 minutes to let the flavors meld. Serve chilled.
Why This Salad Supports Hydration
Cucumbers are made of over 95% water, making them a highly effective hydrating food — especially during warm weather, illness recovery, or detox protocols. Combined with electrolyte-rich sea salt, lemon juice, and mineral-dense apple cider vinegar, this salad can help replenish fluids while also supporting:
Cellular hydration
Lymphatic drainage
Gentle detoxification
Kidney function
Adding mint or yogurt further boosts this effect by calming the gut and supporting mucosal hydration.
Why Peel and Deseed Cucumbers?
Removing the skin and seeds makes cucumbers:
Easier to digest, especially for those with IBS, IBD, or compromised gut function
Lower in lectins, which are concentrated in the seeds and may be inflammatory for sensitive individuals
Less likely to cause bloating, which is often triggered by insoluble fiber and compounds like cucurbitacin in the skin
Functional Nutrition Highlights
Dill
A traditional carminative herb used to reduce gas, cramping, and bloating by relaxing the intestinal muscles.
Olive oil
Rich in anti-inflammatory monounsaturated fats and polyphenols that support cellular health, brain function, and lipid metabolism.
Raw apple cider vinegar
Supports stomach acid production, nutrient absorption, blood sugar balance, and contains live probiotics if raw and unfiltered.
Lemon juice (optional)
High in vitamin C and bioflavonoids, supports liver detox pathways and stimulates digestive enzymes.
Red onion (optional)
Contains quercetin, a natural antihistamine and anti-inflammatory compound. In small amounts, it supports gut microbial diversity.
Mint (optional)
Soothing to the GI tract, mint enhances the cooling, hydrating nature of this salad and may ease nausea or indigestion.
Yogurt (optional)
Adds probiotics for microbiome support and enhances the creamy mouthfeel without dairy heaviness.
Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: Yes. It stores well in the fridge for up to 2 days. The cucumbers may release extra water, so you may want to drain before serving. Or drink the water as a refreshing tonic!
Q: Is this salad low-FODMAP?
A: Without onion and yogurt, yes — it can be adapted to a low-FODMAP diet. Use fresh dill and avoid honey if needed.
Q: Can I use Persian or English cucumbers?
A: Yes — they’re naturally seedless and have thinner skin, making them easier to digest even with the peel left on.
Q: Can I eat this during a gut-healing or elimination phase?
A: Yes. This recipe is aligned with most elimination protocols and can be adapted for AIP, SIBO, or anti-inflammatory diets with simple omissions.
