Are you a typical sufferer of symptoms due to discomforts in digestion? Feel like an aching, bloating and inflammation belly. If so, this is a reading you should essentially doin terms of gut healing foods. Why it is essential to pay attention to gut health? It has been proved from recent studies that gut health can influence most of our body functions in various aspects including immune systems to hormones and as well as triggering allergies to inflammations (1). Now, let’s dive into 13 best gut-healing foods and how would they contribute to nourishing guts.

Stay hydrated. It is one of the best options you can opt for a healing gut. Try drinking follows.

Best gut healing foods

01. Water

Macro shot of pouring water into a glass

Look for more water if you have Constipation and Inflammations in your stomach. Above all, water is considered to be the number one beverage to boost your gut health. Drinking plenty of water will help to keep you refreshed. It will help to the soothing of your gut’s mucosal lining and will balance the gut microflora as well (2). Drinking water is the cheapest way to stay hydrated. The recommended intake of water is 8 glasses/day.

Furthermore, gut microflora is fond of foods high in polyphenols. Clinical evidence has suggested that dietary polyphenols offer benefits over disorders associated with the digestive tract due to their prebiotics potential and antimicrobial properties (3). Tea, coffee and red wine are rich in Polyphenols. Note: Tea and Coffee are heavy sources of Caffeine too. If you are sensitive to caffeine, it is important to concentrate on your intake as it may leads to several side effects due to overdose.

Adequate daily fluid intake (4)

  • About 15.5 cups (3.7 liters) for a man and
  • About 11.5 cups (2.7 liters) for a woman

Do you know? 70% of our immune cells are found in the colon lining (9). To have a soothing lineup and a proper functioning of the cells, they should receive molecules such as short-chain fatty acids. Those are produced upon fermenting fibers by the colon bacteria. Accordingly, it is crystal clear that fibers are vital for a soothing gut in addition to the healthy growth of beneficial microflora.

In general, 25g of fibers are needed daily for an optimized function of your guts (9). Fruits, vegetables including greens, whole grains, sprouts and nuts are hefty sources of dietary fibers. Not only fibers they are dense with Vitamins and Minerals also. Look for fiber dense foods for an optimal functioning of your guts.

In addition to fluids, other gut healing foods are as follows.

02. Bananas

Bananas are great for Diarrhea, leaky gut (5) and discomforts you normally feel in your stomach (6). If you are not a fan of bananas, from here onwards feel free to have a banana just after your meals as it is a magical fruit rendering you tons of benefits. Furthermore, it is a low fructose fruit setting you away from gas and bloating in your tummies. The Inulin present in bananas helps for the growth of beneficial microflora found in your guts. Thereby enhancing the functions associated (7). Note: Fruits such as grapes, papaya, coconuts, lemons and limes, oranges and strawberries are also gut-friendly (5).

In addition, are bananas good for a leaky gut?

Bananas for leaky gut

Yes of course. They are doing well. Leaky guts are due to increased intestinal permeability (IP). Subsequently, seeping of food particles, waste products and unwanted bacteria directly into the bloodstream can occur. This may even heighten the risk of inflammatory bowel disease and obesity (20). According to a study (21), IP and inflammation are associated with low biodiversity of bacteria found in your colon. As banana is a fruit rendering useful fibers for the growth of beneficial bacteria, it is undoubtedly a fruit that helps to seal your leaky guts.

03. Dandelion greens

Have some Dandelion greens if you have problems associated with fat digestion (8). It improves bowel regularity also. Irrespective of the bitterness try having them with salads, sautéed or braised with garlic (8). Note: Be careful if you have issues relating to gallstone formation and bile duct. Because they are heightening bile production. I’m pretty sure that most of you are away from green plates.

However, it is noteworthy to keep in mind that green veggies are incredible to be on your plate especially to maintain a healthy microflora in your guts. For example, spinach and kale, etc. are excellent sources of fiber. In addition, they are stocked with Vitamin A, C, K and Folates (9). Steamed vegetables and fruits are excellent to seal your guts (10).

04. Whole grains and Cereals

If you are looking for a low-carb diet to reduce your body, be careful not to stay completely away from grainy diets. If you do so, it will be one of the biggest mistakes as whole grains are hefty sources of dietary fibers. You can opt for whole-grain bread for your breakfast, whole grain flour for your cakes and other baked items that you will prepare on your own. You can get accustomed to brown rice instead of polished white rice (11). Look for gluten-free whole grains such as

  • Rice
  • Amaranth
  • Buckwheat and
  • Sorghum

05. Sprouts

What are the benefits you can get by eating sprouts? A sprouting seed is considered to be significantly increasing the number of fibers it contains. In addition, they are rich in Ca, K, Mg, Folate, Beta-Carotene and Vitamin K (22). The insoluble fibers you find in sprouts act as prebiotics for beneficial microbes in your guts. Try sprouting seeds in your diet like

  • chia seeds
  • flax seeds and
  • hemp seeds

06. Almonds

Your lovely nuts almonds are magic carts full of prebiotics; healthy fibers. Moreover, there are scientific shreds of evidence (12) suggesting that almond and almond skin leads to an improvement of the intestinal microflora. They possess an ability to modify the microbiota actions in a way to promote health benefits and cease harmful factors that may affect gut health (12).

In addition, fermented foods play a vital role in your gut health. They include dairy, vegetables and beverages. Look for fermented foods with probiotics to boost your guts with a beneficial bunch of microflora.

07. Yogurt

Greek yoghurt on the table

Yogurt which is a fermented dairy product is an excellent source of probiotics. You can enjoy yogurt with your favorite bunch of dried fruits and as well as raisins and chocolate chips. In addition, you will find more beneficial bacteria in yogurt drinks than you find in normal set yogurt. Note: Be sure enough to consume low sugar or sugar-free, but full-fat yogurt if you are only seeking to heal your guts (13).

Best yogurt brands for gut health

  • Yoplait Light Strawberry Yogurt
  • Celandic Provisions Vanilla Skyr Yogurt
  • Stonyfield Farm Organic Yogurt
  • Bellwether Farms Sheep Milk Yogurt
  • FAGE Total 0% Milkfat Plain Greek Yogurt

08. Kefir

Food. Delicious milk products on the table

Look for kefir if you want relief from Constipation and to get digestive support. Kefir is a fermented dairy drink packed with probiotics (13). Relief from constipation is mainly due to the probiotics and yeast found in kefir improving the balance of healthy bacteria in the guts (14). In addition, Tryptophan found in kefir facilitates the movement of food through the digestive tract (14). Note: If you are suffering from Lactose intolerance concentrate on your dairy intake.

Fermented vegetables are another great option to boost probiotics. The organic acids in them will aid in controlling the intestinal pH.

09. Sauerkraut; a healing for IBS

Homemade sauerkraut with cumin set, on black wooden table background

Sauerkraut is good for healthy digestion and also for the reduction of many gastrointestinal disorders such as Irritable Bowel Syndrome (IBS) and colon inflammation (15). Sauerkraut is a finely chopped cabbage followed by fermentation (13). It is dense with probiotics along with fibers and vitamins. You will find the same beneficial bacteria in Sauerkraut as you will in Yogurt. Indeed, you could easily prepare Sauerkraut at home cheaply.

How much Sauerkraut to eat per day?

To get optimum gut benefits, you need to eat at least a one tablespoon of Sauerkraut. You can easily do this by adding a small portion of Sauerkraut to your morning plate or the dinner plate.

Say “Cheese”. Say “Kimchi” also.  As Korean folks will do in photo shooting.

10. Kimchi

kimchi ready to eat in bowl

This is a fermented vegetable, which brings you beneficial bacteria along with fibers and vitamins. It would be great with meat, salad or eggs (13). You’ll find the same types of probiotics in Kimchi as you will in fermented dairy products such as yogurt (16). In addition, it will offer you a huge amount of natural antioxidants, fibers and will automatically aid in the detoxification of your inner body (17).

11. Kombucha

Homemade Kombucha Fermented tea, Probiotic food

Add Kombucha to your healthy arsenal for gut health as they are also a probiotic-rich source containing live bacteria and yeasts (18). How to drink Kombucha for your gut health? For newbies, Kombucha is just a fermented type of tea (13) made from black tea or green tea (18) with sugar added. You’ll feel refreshing along with its unique vinegary taste (13) and you can try it with fruits and spices also. Try Kombucha for great cocktails as well.

Include garlic and ginger to your gut healing diet as they are foods rich in antibacterial and antifungal features .

12. Garlic

If you have Peptic ulcers/acute gut infections or any kind of food poisoning, Garlic would be a really good option to heal. They help maintain unbeneficial bacteria in your guts under control (13). The most important thing is that garlic is considered a natural prebiotic itself (1). That is exactly what your gut microbes are looking for. Moreover, two cloves of garlic is considered to be nutritionally potent as a full cup of any other vegetable (23). Garlic being an extremely versatile item, you can incorporate them in many savory and spicy dishes.

13. Ginger

Look for Ginger if you want to set your stomach relax, free of pains and bloating. And also to get rid of nausea (17) Are you a fan of ginger tea? Absolutely, ginger tea is one of the greatest ways to flourish your digestive system and consequently the guts with benefits. It aids in digestion by facilitating the movement of food through the intestine without resting and fermenting leading to a stomach free of pains and bloating (19).

14. Bone broth

Look forBone broth if you have a leaky gut and inflammations in your stomach. In addition, if you want to boost your immunity. Bone broth is made by including animal bones and connective tissues. It is enriched with Gelatin (17), Collagen and Amino acids such as Proline and Glycine. Hence, they help to seal your leaky gut by building up damaged cell walls (10). You can try out the delicious Immunity bone broth veggie soup.

Your gut microflora is eager for foods with healthy fats and Omega 3 fatty acids. They will support for an enhanced nutrient absorption (10) and for the sake of beneficial bacteria living in your guts.

15. Avocadoes

Everyone loves to have avocadoes. In addition to healthy fats, Avocado is an excellent source of fibers, antioxidants and essential micronutrients such as Potassium (9). This will help you for healthy digestion and due to its low acidity and low fructose content, it is less likely to cause gas and bloats within your stomach. It will be beneficial for you to consume

  • egg yolk,
  • ghee,
  • coconut oil and
  • other coconut products in moderation (10).

Furthermore, salmon is a great source of Omega-3 fats.Finally, you can repair wounded guts by supplements enriched of (8)

  • Probiotics
  • Digestive enzymes
  • Omega-3 fatty acids
  • Mastic gum
  • L-glutamine

Keep in mind that it is important to contact a doctor or a dietitian before changing your diets or beginning with supplements.

Indeed, the best option to keep your guts healthy is by dealing with whole foods and unprocessed items. Essentially because they are enriched with fibers and other micronutrients such as vitamins and minerals.

Worst foods for gut healing

  • Ultra-processed items hefty with saturated fats, sugar, salt and carbs
  • Gluten rich food items
  • Red meat and processed meat
  • Conventional dairy items
  • GMO food

Conclusion on best gut healing foods

It is essential to maintain healthy gut flora. Above all stay hydrated enough especially by drinking water. You can heal your guts naturally by having your diets enriched with fibers, prebiotics, probiotics, polyphenols and healthy fats. Essentially, stay away from the worst food for gut healing such as ultra-processed food items, processed meat and artificial drinks.


Healthy food is one of the ultimate factor for healthy long-lasting life. As a Food scientist who completed BSc (Hons) Degree on Food Science and Technology, I like to use my knowledge in food science to help people. I'm interested in each and every topic related with modern food related health problems because it is the leading factor for most of the health problems today. So I would like to direct my efforts in educating people to lead a healthy life with healthy meals.

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