Everything You Need to Know About Gut Healing Diets

Posted August 24, 2022 by in Health + Fitness
woman touching stomach

Are you curious about gut-healing diets but don’t know where to start?

This post will discuss everything you need to know about gut healing diets, including their benefits, how to follow them, and food choices. We’ll also share some of our favorite recipes for gut healing diets.

So whether you’re just starting or are looking for new ideas, keep reading for all the information you need!

woman touching stomach

What Are Gut Healing Diets?

A gut healing diet is a diet that helps to heal the gut and promote gut health. The gut is a vital part of the body, and gut health is essential for overall health and well-being.

Gut healing diets focus on nourishing the gut with nutrient-rich foods, including plenty of vegetables, fruits, herbs, and spices. Probiotic-rich foods are also included in the diet, as they help replenish good gut bacteria.

In addition, gut healing diets avoid inflammatory foods that can damage the gut lining and lead to gut issues. You can check your gut’s health by using at-home microbiome tests such as Ombre.

The Benefits of a Gut Healing Diet

A gut healing diet can have a number of benefits for your overall health. The gut is home to many bacteria, many of which are essential for digesting food and absorbing nutrients.

However, the gut can also be easily disrupted, leading to an imbalance of gut flora. This can lead to several health problems, including digestive, skin, and even mood disorders.

A gut healing diet can:

● Help restore balance to the gut by promoting the growth of healthy bacteria.

● Help to improve digestion

● Boost immunity

● Aid in weight loss

Foods to Eat on a Gut Healing Diet

Many gut healing diets recommend eating plenty of:

High-fiber Foods

This includes vegetables, fruits, whole grains, and legumes. These foods help to add bulk to the stool and promote regularity. They also contain prebiotics, a type of fiber that gut bacteria feed on.

Fatty Fish

In addition, gut healing diets often emphasize fatty fish, such as salmon, mackerel, and sardines. These fish are rich in omega-3 fatty acids, which have anti-inflammatory effects and can help heal the gut lining.

Probiotic-Rich Foods

These foods contain live bacteria that can help restore gut flora’s balance. Some probiotic-rich foods include fermented food such as yogurt, kimchi, sauerkraut, and kefir.

Including these gut-healing foods in your diet may help to improve gut health and reduce inflammation.

Foods to Avoid on a Gut Healing Diet

If you’re following a gut healing diet, there are some foods that you’ll want to avoid.

● Foods high in sugar and refined carbohydrates can feed the bad bacteria in your gut and lead to inflammation.

● Processed meats and cheese can also be difficult to digest and cause inflammation.

● Finally, caffeine and alcohol can also irritate the gut.

If you’re following a gut healing diet, it’s best to avoid these foods. Instead, focus on eating plenty of fresh vegetables, healthy fats, and probiotic-rich foods like yogurt and sauerkraut.

You’ll be on your way to a healthy gut by avoiding inflammatory foods and eating gut-friendly foods.

How to Follow a Gut Healing Diet

Many gut healing diets are available, and it can be tough to know which is right for you. Some gut healing diets are very restrictive, while others are more flexible.

The best way to find the best gut healing diet for you is to work with a qualified healthcare professional who can help you understand your options and make the best decision for your needs.

Once you’ve decided on a gut healing diet, there are some general tips that can help you follow it successfully.

● It’s important to make sure that you’re getting enough nutrients. A gut healing diet may require you to eliminate certain foods, so it’s important to ensure that you get all the nutrients your body needs from other sources.

● Be patient. It can take time for your gut to heal, and you may not see results immediately. Stick with it and be patient – your gut will thank you!

Sample Menu of a Gut Healing Diet

A gut healing diet can be a great way to promote gut health and alleviate digestive issues. Various gut healing diets are available, and each one offers its own set of benefits.

Some gut healing diets focus on eliminating certain foods that may trigger gut inflammation, while others emphasize the importance of consuming gut-friendly foods. Regardless of which gut healing diet you choose, there are several sample recipes that can help get you started.


Smoothie: Made with almond milk, banana, spinach, and chia seeds.

Gut Healing Breakfast Bowl: This recipe features cooked quinoa, roasted sweet potatoes, sauerkraut, avocado, and an egg. It’s high in fiber and nutrients, and it’s also hearty and filling.

Probiotic Breakfast Smoothie: This smoothie is made with yogurt, kefir, banana, almond milk, and honey. It’s a great way to start the day because it’s packed with probiotics that will help heal the gut.

Fiber-Rich Breakfast Bar: These breakfast bars are made with oats, chia seeds, flaxseed meal, nut butter, dried fruit, and nuts. They’re a great on-the-go breakfast option because they’re high in fiber and healthy fats.


Salad: Made with kale, roasted sweet potato, quinoa, and avocado dressing.

Soup: Try a recipe for roasted celery and apple soup. Celery is a great gut-healing food, and the roasted flavor of this soup is simply irresistible.

Sandwich: A gut-healing chicken and avocado wrap is the perfect option. The avocado provides healthy fats essential for gut health, and the chicken is an excellent source of protein.


Roasted Butternut Squash Soup: This soup contains gut-friendly ingredients like butternut squash, ginger, and bone broth. It’s also very easy to make – roast the squash and blend it with the other ingredients. You can enjoy this soup as is or top it with gut-healing toppings like sauerkraut or kimchi.

Chicken Bone Broth Stew: This stew is made with gut-healing ingredients like chicken bone broth, garlic, and onions. It’s also packed with nutrient-rich vegetables like carrots, celery, and kale. This stew is hearty and filling and makes a great meal on a cold winter night.

Salmon Salad with Lemon Dill Dressing: This salad contains gut-friendly ingredients like salmon, lemon juice, dill, and olive oil. It’s also loaded with nutritious vegetables like kale, cucumber, and tomatoes.

These are just a few examples of gut-healthy recipes that can help you on your journey to gut health. Try these recipes and see how they make you feel!

If you’re looking to start healing your gut, you should keep a few basic principles in mind. Eat plenty of nutrient-rich foods, avoid processed and inflammatory foods as much as possible, and give your body time to heal.

These concepts may seem simple, but they can make a big difference in the health of your gut – and consequently, the rest of your body.