Healing Your Gut Naturally: The Best Foods for Gut Health
A thriving gut is the foundation of overall health. We view the gut as the center of digestion, immunity, and even mental well-being. An imbalanced gut can lead to digestive issues, hormonal imbalances, skin problems, and chronic inflammation. Thankfully, nature provides powerful foods that nourish and heal the gut.
Let’s explore the best gut-friendly foods to incorporate into your diet.
1. Fermented Foods: Restoring the Microbiome
Fermented foods are rich in probiotics, which help replenish good bacteria in the gut. A diverse microbiome supports digestion, reduces inflammation, and strengthens the immune system.
Kefir – A probiotic-rich fermented dairy or coconut milk drink.
Sauerkraut & Kimchi – Fermented cabbage packed with beneficial bacteria.
Miso – A Japanese fermented soybean paste that supports gut flora.
Kombucha – A fizzy probiotic tea that aids digestion.
💡 Tip: Start with small servings and increase gradually to avoid bloating.
2. Prebiotic-Rich Foods: Feeding Your Gut Bacteria
Prebiotics are fibers that fuel beneficial gut bacteria, allowing them to thrive and multiply.
Garlic & Onions – Contain inulin, a powerful prebiotic fiber.
Asparagus & Artichokes – Help grow good bacteria with their prebiotic fiber.
Bananas (slightly green) – Provide resistant starch for gut flora.
Oats & Flaxseeds – Feed gut bacteria and support digestion.
💡 Tip: Combine prebiotics with probiotics (e.g., yogurt + bananas) for maximum gut health benefits.
3. Bone Broth: Healing the Gut Lining
Bone broth is a functional medicine staple for gut repair. It contains:
Collagen & Gelatin – Help heal and seal the gut lining.
Glutamine – An amino acid essential for gut cell regeneration.
Minerals – Support overall digestion and gut function.
💡 Tip: Sip on homemade bone broth or add it to soups and stews.
4. Polyphenol-Rich Foods: Reducing Inflammation
Polyphenols are plant compounds that feed good bacteria and reduce gut inflammation.
Berries (blueberries, raspberries, blackberries) – High in gut-supporting antioxidants.
Green tea – Contains catechins that promote beneficial bacteria.
Dark chocolate (85% or higher) – Supports gut microbiome diversity.
Olive oil – Contains polyphenols that combat gut inflammation.
💡 Tip: Drizzle extra virgin olive oil over salads and vegetables for extra gut support.
5. Resistant Starch: Boosting Digestive Health
Resistant starch acts as fuel for good bacteria and supports gut motility.
Cooked and cooled potatoes & rice – Retrograded starch feeds gut microbes.
Green bananas & plantains – Excellent sources of resistant starch.
Legumes (lentils, chickpeas, black beans) – Great for gut flora diversity.
💡 Tip: Reheat cooked and cooled starches for an added prebiotic boost.
6. Omega-3-Rich Foods: Fighting Gut Inflammation
Omega-3 fatty acids help maintain gut barrier integrity and reduce inflammation.
Wild-caught salmon & sardines – Rich in gut-healing EPA and DHA.
Chia & flaxseeds – Contain plant-based omega-3s for gut support.
Walnuts – A great snack for gut and brain health.
💡 Tip: Aim for at least two servings of omega-3-rich foods per week.
Nurturing Your Gut Naturally
Gut health isn’t just about taking probiotics—it’s about creating an environment where beneficial bacteria can thrive. By incorporating these functional foods, you support digestion, immunity, and overall well-being.
Your gut-friendly action plan:
Eat a variety of fermented and prebiotic-rich foods.
Include bone broth and omega-3s for gut repair.
Reduce processed foods and excess sugar that harm gut bacteria.
Stay hydrated and manage stress—both impact gut health.
Want to dive deeper into functional medicine and gut healing? Visit with one of our providers for detailed testing and guidance.