Foods that support gut healing

Health and nutrition

Someone asked me this question in my lovely Facebook group: “Which foods support gut healing?” So I’ll try to give some answers! But I’m not going into a ‘These 5 foods will heal your gut!’ talk. Because healing your gut is not a quick fix – it’s about changing the terrain inside – and all guts are different. It’s about feeding yourself with the good stuff that works for YOU. Here are some ideas of how to do that.

Variety of plant foods

The are trillions of organisms in your gut. Together they are like an organ that is super important and that we didn’t know a lot about for a long time. All those different organisms eat different foods. If you feed them a good variety of plant fibers they will thrive and the whole community will be more balanced. And all plants count! It’s a good start if you make you get at least 30 different plants every week.

Bone broth, gelatin and collagen powder

Bone broth is such a fabulous thing and you can make it yourself for your gut. It contains collagen, which nourishes the intestinal lining and reduces inflammation. Plus, it’s easy to digest when your gut is not well. So you can still reap the benefits of its protein and minerals. 

The gelatin found in bone broth naturally also attracts and holds liquids. This is why properly prepared broth congeals in the fridge. Gelatin can also bind to water in your digestive tract, which helps foods move through your gut more easily.

An amino acid in gelatin called ‘glutamine’ helps maintain the function of the intestinal wall and has been known to prevent and heal a condition known as ‘leaky gut’. And the amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects. Isn’t that fabulous?

Probiotic foods

Eating naturally fermented foods is a really important thing to do because it’s a wonderful support for your microbiome. Here are some ideas:

  • Sauerkraut: make you own or buy it in a health food shop.
  • Coconut yoghurt – you can make your own!
  • Kefir – you can make milk or water kefir or make your own nut milk kefir
  • Kombucha – but not when you have yeast overgrowth.

Anti-inflammatory spices

Using a generous amount of spices in your meals can also be very helpful. Ginger, cinnamon, turmeric, garlic and peppermint are all know for their anti-inflammatory properties and for calming your upset tummy. As are cumin, coriander, cardamom, fennel and aniseed. I love to make a tea that helps to reduce bloating and stomach pain.

So be abundant with your spices – they can also make your meal tastier and more interesting!


Seeds like chia and linseed (aka flaxseed) turn a bit gloopy when you add water to them. This is very soothing for the lining of the stomach and the small intestine and helps with the healing of the mucous lining. The linseeds are best used freshly ground – add the tablespoons a day to your diet. You can get a good amount of chia seeds when you make chia pots or your own chia jam with fresh or frozen berries!

Goodbye, farewell…

Apart from adding these foods you need to say goodbye… to foods you know you are sensitive to, to processed foods, sugar and inflammatory foods…

Is this is a challenge for you? Do you want to find out how you can feel better when you focus on whole foods and eliminate inflammatory foods? That’s what we do in the Anti-Inflammatory Diet and Lifestyle course. With my education, a whole library of tasty recipes, modules you can come back to time and time again and the support of the group it’s so much easier to change your habits and find out how much better you can feel.


Some of these foods might not work for you. If you have a lot of bloating, diarrhea or constipation, adding more fiber to your diet might help but can also make things worse. So you need to start low and go slow. Foods like fermented vegetables and bone broth are higher in histamine so can cause you more symptoms when your body has difficulty with histamines.

We’re all different! If you tried before and are not sure what to do, it’s important to work with someone who can see the whole picture and can help you to figure out what is happening and how you can heal your gut. Some testing for microbial imbalances, food sensitivities or for small intestinal mbacterial overgrowth (SIBO) can be very helpful too.

If you want to know more, do take that step now and book an exploratory call with me. It’s free and you can book yourself in here.


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