What To Eat To Heal Your Gut
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Talk to any holistic health doctor—or Western doctor with experience in alternative medicine—and they will tell you the same thing: gut health matters. Whatever ailment or health issue you’re dealing with, chances are a) it is stemming from your gut and b) paying more attention to your gut can help. In this blog post, I’m going to share a few of my favorite gut-healing foods, as well as a few recipes that you can make to incorporate them into your diet!
1. Bone Broth
I could talk about bone broth all day long—I actually dedicated an entire blog post to it. Bone broth is made from bones (usually chicken or beef), so it contains protein like collagen as well as gelatin. That might sound off-putting to you, but it really is delicious. It just tastes like warm, brothy soup! Bone broth is easy to digest (so if you have digestive troubles, no worries here), and it can help maintain the function of your intestinal wall, meaning you can prevent or heal conditions like IBS, IBD, and leaky gut. If you struggle to have regular bowel movements or you constantly deal with bloating, indigestion, and abdominal pain, bone broth can be a gamechanger. Bone broth is now sold by tons of companies, but it’s more cost effective to make at home! (And tastier, because you can customize it to your liking.)
2. Mint
Mint has long been known for its digestive benefits, so it may come as no surprise that it’s on this list of gut-healing foods. It’s mostly used to relieve indigestion/an upset stomach—lots of people drink peppermint tea when they’re experiencing these symptoms. Mint leaves are a welcomed addition to recipes like smoothies, soups, and salads, so if you eat any of those, toss in some mint next time! Or you could make a tabbouleh salad, which is my personal favorite.
3. Coconut
Coconut has been hyped up for a while, but with good reason. For those with compromised digestion (e.g. leaky gut, IBS, etc.), coconut oil can be a boon. Not only can it help build the population of good bacteria in your gut, but it’s also antimicrobial and antifungal, so it can take out unhealthy bacteria like candida. Coconut can be used in a variety of ways, as it comes in solid, milk, water, and oil form. I personally love using coconut milk in soups, especially when it’s an Indian, Thai, or Asian-inspired dish with delicious spices. Below I’ve included a recipe for Carrot Coconut Soup, which is equal parts creamy (from coconut milk), light, and refreshing.
4. Salmon
If you’ve been here for a minute, you know I have a deep love of salmon. With its high protein and omega 3 levels, it’s truly a perfect food in my eyes. The healthy fats in salmon help the gut function better—specifically, they keep digestion running smoothly by lubricating the digestive tract. Salmon is also an anti-inflammatory food, so if you suffer from an inflammatory digestive disorder (IBS, IBD, Crohn’s, colitis, etc.), or if you have chronic inflammation, I highly recommend working salmon into your weekly rotation. I post salmon recipes pretty regularly over on the Pure Joy Squad, if you’re looking for some!
5. Raspberries
Now here’s one that doesn’t pop up on many lists: raspberries! If you google high antioxidant foods, raspberries will almost always come up, but many people don’t realize that raspberries are packed with fiber, which every healthy gut needs! The bacteria in the gut feed on prebiotic fiber, which raspberries contain. Plus, the soluble fiber in raspberries adds bulk to your bowel movements, and the insoluble fiber they have helps your body take the trash out, so to speak. I put frozen raspberries in my smoothies, fresh raspberries on my yogurt, or have them as a midday or evening snack, along with a few pieces of dark chocolate.
6. Lemon
Lemons in whole form contain soluble fiber, which we know helps bowel movements, as well as vitamin C, which can help maintain the balance of good and bad bacteria in your gut microbiome (aka the environment in your gut). I personally drink warm lemon water every morning, as I find it kickstarts my digestive system, but you can add lemon to nearly any recipe and it will be delicious. A squeeze of lemon on a piece of roasted salmon, on a salad, or in a pasta brings such a fresh acidity to any dish—and you get gut-healing benefits to boot!
7. Apple Cider Vinegar
Raw, unfiltered apple cider vinegar (otherwise known as ACV) contains natural probiotics, which is another name for good bacteria. So essentially, you’re adding more healthy bacteria to your gut when you consume it. It’s also anti-inflammatory. Many people add a splash of ACV to their water, but I love using it in salad dressing. Below is a recipe for a super tasty Apple Cider Vinaigrette dressing, which tastes amazing on all salads, but especially cabbage or slaw-based ones.
Apple Cider Vinegar Dressing Recipe
8. Ginger
Finally, we have ginger! This is one of the most known gut-healing foods, as it’s been used for centuries in traditional Chinese medicine and by other East Asian cultures for its digestive benefits. It encourages the digestive system to work by activating enzymes in the gut, which help us digest/break down food. In this way, it speeds up digestion, which can relieve discomfort in many cases. Whether you consume fresh ginger, pickled ginger, dried ginger powder, or ginger tea, it’s all good for your gut, so have at it!
If you found this blog post helpful and enjoyable, I encourage you to join the Pure Joy Squad—a private membership-only community of women over 50, spearheaded by yours truly! This is the best way you can support my work, and it would mean so much to me to have you in the community!
Xo,
Renata