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Gut-Healing Foods: What to Eat for a Healthier, Happier Digestive System
Tired of riding the digestive struggle bus? 🚌 You don’t have to live with bloating, constipation, random bathroom drama, or feeling like your gut is always off. The good news? Your digestive health is within your control—and a few simple food shifts can make a huge difference.
Whether you’re healing your gut after antibiotics, managing inflammation, or just trying to feel better in your body, these gut-friendly foods can help you rebuild from the inside out.
(To help you out (and keep the lights on), I’ve added some of my go-to gut-support products you can try out. All items are things I love or trust, and yes, some may be affiliate links. Just click and shop if it’s helpful!)
Healing Foods for Your GI Tract
(Think of these as repair tools for your gut lining.)
🫚 Ginger
Soothes inflammation, reduces nausea, and supports motility. A great go-to for gut discomfort.
Ways to use it: Try organic ginger tea, powdered ginger in smoothies, or ginger chews for on-the-go tummy support.
🌿 Turmeric
A powerful anti-inflammatory that calms the gut lining and supports long-term healing.
Ways to use it: Add turmeric to soups or golden milk, or take it as a capsule or turmeric latte mix.
🍲 Bone Broth
Rich in collagen and gelatin, bone broth helps rebuild the gut lining and provides easy-to-absorb nutrients.
Ways to use it: Sip warm bone broth as a snack, use it in soups, or stir collagen peptides into your morning coffee.
🥥 Coconut Oil
Loaded with MCTs and lauric acid, this oil helps fight harmful microbes and supports the gut lining.
Ways to use it: Cook with virgin coconut oil, add MCT oil to smoothies, or stir into coffee.
🍎 Apple Cider Vinegar (ACV)
ACV helps balance stomach acid, encourages enzyme production, and supports good gut bacteria.
Ways to use it: Mix 1–2 tsp into warm water before meals, use in salad dressings, or try ACV gummies.
Foods That Feed a Healthy Microbiome
(Your gut bacteria squad needs fuel too!)
🥣 Yogurt & Kombucha
Probiotic-rich foods like these feed your microbiome and help restore balance.
Ways to use them: Snack on Greek or plant-based yogurt, or sip kombucha mid-afternoon instead of soda.
🍷 Pomegranates
High in fiber and polyphenols that beneficial bacteria love. Bonus: they’re great for your skin too.
Ways to use them: Add pomegranate seeds to salads or oatmeal, or sip 100% pomegranate juice.
🫐 Berries
Antioxidant powerhouses that support microbial diversity and overall gut health.
Ways to use them: Toss fresh or frozen berries into smoothies, yogurt bowls, or overnight oats.
🌿 Oregano
Its antimicrobial and antifungal properties help keep the gut balanced and resilient.
Ways to use it: Cook with dried oregano, use oregano oil capsules (with guidance!), or try it in a gut health herbal blend.
Foods for Regularity & Long-Term Gut Health
(aka: help your body do its thing—smoothly.)
🧄 Garlic
Contains FOS (fructooligosaccharides), a type of prebiotic fiber that fuels your good gut bacteria.
Ways to use it: Sauté fresh garlic in meals, add to salad dressings, or take odorless garlic capsules.
🥬 Leafy Greens
From spinach to arugula, they’re full of antioxidants and fiber to keep things moving.
Ways to use them: Add to smoothies, sauté with olive oil, or build a salad with kale, arugula, or Swiss chard.
🥣 Oats
Oats contain beta-glucan, a soluble fiber that supports gut flora and makes for a satisfying start to the day.
Ways to use them: Make overnight oats, warm oatmeal, or bake oat muffins using gluten-free rolled oats.
🍵 Green Tea
A polyphenol-rich drink that’s soothing to the gut and packed with antioxidants.
Ways to use it: Brew hot green tea, sip iced matcha, or add ceremonial matcha powder to smoothies.
🥣 Legumes
Beans, lentils, and chickpeas are loaded with soluble fiber that nourishes your microbiome and supports regular digestion.
Ways to use them: Toss canned chickpeas in salads, blend into hummus, or cook lentil soup or bean chili.
Ready to Feel Better?
You don’t have to keep struggling with digestive issues. With the right foods, your body wants to heal—it just needs the support. Start adding more of these gut-loving ingredients to your meals and pay attention to how your body responds.
Want Personalized Gut Healing Support?
👉 Ready to start heailing, find out more about my GI Map and Gut Health Consult
We’ll create a healing plan that works for your real life, complete with recipes, habit support, and supplement guidance to help you thrive
