Gut Health Foods

Your gut is the foundation of your health—home to trillions of microbes that influence everything from digestion and nutrient absorption to immune function and mood. When your gut is balanced, your entire body thrives. This section highlights foods that support microbiome diversity, repair the gut lining, and promote optimal digestion.

Prebiotic-Rich Foods

(Feed beneficial bacteria and support microbiome balance)

  • Asparagus

  • Leeks

  • Onions

  • Garlic

  • Dandelion greens

  • Chicory root

  • Jerusalem artichokes

  • Green bananas

  • Plantains

  • Apples

  • Oats (gluten-free, if tolerated)

Probiotic Foods

(Introduce beneficial bacteria to the gut)

  • Sauerkraut

  • Kimchi

  • Kefir (dairy or coconut-based)

  • Yogurt (unsweetened, grass-fed or coconut-based)

  • Miso

  • Tempeh

  • Natto

  • Pickles (fermented in brine, not vinegar)

  • Kombucha (low sugar)

Gut-Healing Nutrients

(Soothes gut lining and promotes repair)

  • Bone broth (organic, grass-fed)

  • Collagen peptides

  • Aloe vera juice

  • Slippery elm (used as tea or powder)

  • L-glutamine-rich foods: cabbage, spinach, parsley

  • Zinc-rich foods: pumpkin seeds, beef, oysters

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