Given that the gut is connected to virtually all aspects of our physical and mental health, it’s no wonder that food has become a major focus. You’ve probably heard the old adage from Hippocrates that “all disease begins in the gut,” so nourishing and healing it through food just makes sense!

I hope this exploration takes some of the pressure off finding “black and white” truths around food. The truth is - there aren’t many when it comes to whole foods.

I will share my top ten favorite foods that can nourish your digestive system from the inside out. We'll also highlight gut-healing foods that are supported by the latest research.

Whether you're struggling with digestive issues or simply looking to optimize your health, this guide is for you. Let’s discover my favorite foods for a happy, healthy gut.

A Gut Health Review

The gut is about more than just digestion; it's a critical system that supports overall health. Before we talk about my favorite gut healing foods, let’s review the basics.

The Pillars of Gut Function

There are five main areas to consider when looking at ideal gut health.

• Mechanical and chemical digestion: Break down food into absorbable nutrients through processes like chewing and digestive enzyme production.
• The microbiome - A diverse community of microbes that play a crucial role in digestion, immunity, and overall health.
• Integrity of the gut lining - Ensures efficient nutrient absorption and acts as a barrier against harmful substances.
• Transit of food and waste - Essential for ridding the body of toxic waste and overall digestive function.
• Blood sugar balance - Important for energy regulation, hormone balance, and preventing metabolic disorders.

Common Gut-Related Issues

Gut health issues are prevalent and can significantly impact overall well-being. Problems like Irritable Bowel Syndrome (IBS), leaky gut, and dysbiosis (an imbalance in the microbiome) are among the most common.

These conditions can lead to symptoms such as bloating, discomfort, irregular bowel movements, and even systemic issues like fatigue, joint pain, and mental health disturbances.

Defining “Gut Healing” Foods

Considering this brief review, let’s clarify what I mean by “gut healing” foods before we dive in. We’ll consider “gut healing” foods to be any foods that support digestive function and the microbiome or reduce inflammation to soothe the intestinal lining.

By performing these healing and balancing functions, you can use “food as medicine” to address some of the common issues mentioned above. Maybe someday, you’ll find a section in the grocery store labeled "gut healing foods.”

My Top 10 Favorite Foods and Why

1. Bone Broth

Bone broth is rich in collagen, which helps repair and maintain the gut lining. It also contains amino acids like glutamine that support mechanical and chemical digestion by enhancing the production of digestive enzymes. Given that it’s a protein-rich liquid, its benefits are easily absorbed as well!

2. Leafy Greens

Leafy greens like kale, spinach, bok choy, and collard greens are both high in fiber and rich in nutrients that support the microbiome. These foods also help to support the ideal transit of waste through the digestive tract.

3. Fermented Vegetables

Food-based probiotics are also a surefire way to support your microbiome. Fermented vegetables like kimchi and sauerkraut (especially homemade) are phenomenal sources of probiotics. They also support the mechanical and chemical digestion of food!

The one caveat is that for some individuals, fermented foods might increase digestive discomfort in overgrowth situations such as SIBO. The key is to address the underlying overgrowth holistically and then reintroduce probiotic foods. If there are no symptoms, that can be a great gauge of successful treatment!

4. Kefir and Yogurt (Especially Plant-Based and Homemade)

Like fermented vegetables, kefir and yogurt are excellent sources of probiotics. The research shows that a food-first approach to probiotic intake is the only way to change the composition of the microbiome, other than through less common stool transplantation.

If you make your own plant-based yogurt or kefir at home, it’s a surefire way to avoid additives and extra sugar that is commonly found in conventional products. The probiotic content is also significantly higher in homemade kefir and yogurt compared to those you find in the store.

5. Spices like Ginger and Turmeric

Many commonly used spices are nature’s more potent manifestations of "food as medicine." Many support the chemical digestion of food while also having potent anti-inflammatory properties. Ginger and turmeric are among the most well-researched and effective - plus they are delicious!

6. Black Beans

Beans are another fascinating plant-based superfood. They are a potent source of protein, fiber, and starches that support our own nutritional needs and those of our resident microbes!

I specifically highlighted black beans because the phytonutrients that give them their black color are in the same family as those in blueberries and other dark-colored plants. This color is one of the most deficient in our diets, and certain gut microbes rely on them to flourish.

7. Sweet Potatoes

Sweet potatoes are another fiber-rich food that helps to support the integrity of the gut lining and ultimately adequate nutrient absorption. They are also a low-glycemic food that supports blood sugar stability and they are packed with antioxidants that combat inflammation and oxidative stress in the gut!

8. Oats

Oats are another fibrous food that supports the regulation of bowel movements and has an added benefit to cardiovascular health. They also contain beta-glucan, a prebiotic fiber that supports the microbiome, regulates appetite and weight management, and releases GLP-1 naturally in the gut.

9. Quinoa

Quinoa is a wonderful alternative to white rice for those trying to manage blood sugar and is rich in fiber and protein! It supports chemical digestion, the smooth transit of waste out of the body, and supports the health of the gut lining as well.

10. Blueberries

Blueberries are one of my all time favorites gut healing foods! They are packed with antioxidants that reduce inflammation and oxidative stress in the gut and beyond. They also contain a good deal of fiber that support the microbiome with their unique blue/purple phytonutrients.

Recommended Gut Health Supplement

If you're in search of an all-in-one gut health supplement, I highly recommend trying Horizon! I had a hand in its development. It features a blend of enzymes and probiotics, along with inulin powder, ginger root extract, aloe vera leaf powder, and marshmallow root extract.

Conclusion

As you can see, the health of our gut influences nearly every aspect of our physical and mental well-being. By focusing on gut-healing foods that support digestion, the microbiome, and the integrity of the gut lining, we can harness the power of nutrition to promote overall health.

From the collagen-rich bone broth to the antioxidant-packed blueberries, incorporating these top ten gut-healing foods into your diet can make a significant difference. Embrace these nourishing foods and experience the transformative benefits of a healthy, happy gut.

For more practical health and wellness explorations, follow Cielo and Dr. Kenny on Instagram! We’d love to hear from you and keep the conversation alive!