13 Gut-Friendly Foods to Stock Up On

13 Gut-Friendly Foods to Stock Up On

No one wants to experience heart burn, indigestion, or an upset stomach. And that’s exactly what could happen if you don’t take care of your gut. While over the counter medications may help to temporarily relieve your discomfort, you may still need to change your diet in order to get a long-lasting healthy gut. Here are 13 gut-friendly foods that can help improve your digestion.

  1. Yogurt

This creamy, flavorful snack contains friendly bacteria, also known as probiotics, that are excellent for the gut. Be on the lookout for brands that offer sugar-free, full-fat options. You can even top your bowl off with fresh fruit!

  1. Sourdough

We PROMISE it tastes better than it sounds. Sourdough is fermented dough that is easily digestible compared to traditional bread. It’s exceptionally good when used as toast or for dipping in soup.

  1. Almonds

Some nuts are hard to digest but almonds are the exception. They're high in fiber, fatty acids, and probiotics. Plus, they fill you up quickly, so you don’t need to overeat.

  1. Olive Oil

Inflammation is never good, especially in your stomach. Olive oil has properties that reduce gut inflammation and helps your pancreas produce fewer digestive enzymes. But we aren’t suggesting you drink a bottle – simply poor some over fresh vegetables or a salad. And make it extra virgin if you can (called EVOO for short)!

  1. Brussels Sprouts

Fight off unhealthy bacteria, such as H pylori, with a good source of Sulphur found in brussels sprouts. Whether you bake them, stir-fry, or eat them raw, it’s a gut friendly food that can be just as tasty as it is healthy.

  1. Garlic

Bad for your breath but great for your stomach! Garlic not only keeps bad bacteria under control, it also makes any dish extra flavorful.

  1. Artichokes

Fiber does wonders when it comes to improving your digestive track. Vegetables that are high in fiber, like artichokes, can increase good bacteria in your stomach and prevent inflammation.

  1. Chickpeas

Just like artichokes, chickpeas are high in fiber and can help you digest in the same way. So, pick which one you like best or opt for them both! Try roasting chickpeas by tossing with some EVOO, a dash of salt, and throw in the oven. Check out this recipe for more healthy snack options.

  1. Whole Grains

Ahhh pasta, a favorite comfort food. While it may be on this list, don’t get carried away. In moderation, whole grain pasta, rice, or bread can provide necessary nutrients, like omega-3 fatty acids that are good for a healthy gut. For your next meal, trying tossing this low carb fettuccine with Walden Farms Pasta Sauce – it's an amazing combination.

  1. Green Tea

You should try to consume liquids that have polyphenol as well. This is a plant compound that can reduce blood pressure, inflammation, cholesterol levels, and stress. Our favorite source of polyphenol is green tea.

  1. Avocado

Is it a fruit or is it a vegetable? It's a superfood! Filled with fiber and other important nutrients to help your gut. Better yet, it’s low in fructose so it’s less likely to cause unwanted gas compared to other fibrous foods.

  1. Dark Chocolate

Yup, we said it. Dark chocolate is healthy. A few pieces a week have proven not only to help with gut inflammation but improve health outcomes related to heart disease.

  1. Red Wine

Finally (and probably our favorite food group) wine. This has similar qualities and properties that cocoa has. So, if you want to pair the wine and chocolate together you can enjoy a relaxing night and a healthy gut all at the same time – in moderation of course. Please consult your doctor to ensure alcohol is a safe and appropriate addition to your lifestyle.


The list goes on...but this is certainly a good start. We also recommend taking a cleanser before starting your new healthy lifestyle. By doing so, it gives your body a fresh start and flushes out any unwanted particles in your stomach. We recommend Bell Lifestyle Digestive Tea and Doctors Designs Cleansing Herbs Tea.

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