12 Gut Healing Foods To Know
There are plenty of things that can wreck your gut health: diet, sleep, and stress can all play a part. And if your gut health’s gone downhill, believe us — you’ll know.
Common symptoms of poor gut health include bloating, indigestion, skin breakouts, feelings of anxiety and depression, and brain fog. Basically, your gut health affects every other part of your body!
No matter what’s caused your gut health to fall apart, all it takes to repair your gut is a little intention and consistency. In this article, we’ll discuss the top foods to support your gut health and how they work.
12 Foods To Support Your Gut
One of the best ways to support your gut is through your diet. If you’ve been feeling a little extra imbalance recently, try incorporating one (or more) of these 12 foods into your diet.
1. Sauerkraut and Kimchi
These fermented veggies may be the best thing to ever happen to your gut. Sauerkraut and kimchi are packed with naturally occurring probiotics, which are live bacteria that help keep your microbiome balanced and bloating in check.
One study found that fermented foods like these significantly increased microbial diversity, opens in a new tab and reduced markers of inflammation. Plus, they come with a built-in dose of fiber to help feed those good gut bugs.
2. Yogurt and Kefir
Yogurt and kefir are loaded with probiotics, but kefir definitely contains a more diverse selection of bacteria — it boasts up to 30 different strains of beneficial bacteria and yeasts. That variety helps reinforce your gut lining and can even support better digestion of lactose.
Multiple clinical studies suggest that regular consumption of probiotic dairy can support immunity and GI function, opens in a new tab. Choose plain, low-sugar versions and feel free to add a spoonful of chia or berries for the ultimate pre- and probiotic combo.
3. Bone Broth and Collagen
Bone broth is more than just trendy — it’s genuinely healing. It's rich in collagen and amino acids like glutamine, glycine, and proline, all of which can help support the gut lining and soothe intestinal irritation. Glutamine, in particular, has been shown to support tight junctions in the intestinal wall, which helps keep the bad stuff out of your bloodstream.
Our Mushroom Coffee+ includes 4 grams of grass-fed bovine collagen per serving. You can get gut-supporting amino acids with every cup, and it tastes way better than sipping chicken soup at 7 AM.
4. Garlic and Onions
These aromatic all-stars are loaded with inulin and fructooligosaccharides (FOS), which are prebiotic fibers that help feed your good gut bacteria. In multiple studies, garlic and onions were shown to help increase levels of Bifidobacteria and Lactobacilli, opens in a new tab.
They also have antimicrobial properties, helping manage harmful bacteria without wrecking your entire microbiome. You can eat them raw to maximize the benefits or roast them to help them go down more easily.
5. Lion’s Mane Mushroom
This shaggy mushroom is rich in beta-glucans, which are prebiotic fibers that can be especially helpful for supporting a balanced gut microbiome, opens in a new tab. It can also help flush toxins out of the body, which can encourage overall gut health.
Research suggests it can also ease irritation in the digestive tract while also improving sleep, focus, opens in a new tab, and mood (triple win). As a bonus, it’s one of the star ingredients in all of our mushroom blends, so you can enjoy the benefits without making a mess in the kitchen.
6. Bananas
Especially when they’re slightly underripe, bananas contain resistant starch, a type of fiber that feeds your good gut bacteria and leads to the production of short-chain fatty acids, opens in a new tab (like butyrate) that can help soothe the gut lining.
Studies have shown that bananas can help ease bloating, support regularity, and may even buffer gut inflammation. They’re also gentle on the stomach when everything else feels like pouring gasoline on the fire.
7. Leafy Greens
Spinach, kale, chard — all these leafy legends are loaded with fiber, antioxidants, and sulfoquinovose, a kind of sugar that helps feed healthy gut microbes. Research has found that sulfoquinovose supports beneficial E. coli species, opens in a new tab that help maintain a healthy barrier in your intestines.
That means leafy greens can help prevent "leaky gut" and keep inflammation down. Add them to salads, green smoothies, opens in a new tab, or egg scrambles — there are plenty of ways to enjoy the benefits of greens without having to taste them.
8. Berries
Berries (especially blueberries, raspberries, and blackberries) are full of antioxidants that your gut needs to stay healthy. They're packed with polyphenols, plant compounds that help reduce inflammation in the digestive tract and support the growth of beneficial gut bacteria like Akkermansia muciniphila.
Studies have shown that these polyphenols may help strengthen the gut barrier, opens in a new tab and improve digestion. Plus, the high fiber content in berries acts as a natural prebiotic, keeping things moving and feeding the good microbes.
9. Fatty Fish
Salmon, mackerel, and sardines aren’t just good for your heart — they can also support your gut. Rich in omega-3 fatty acids, these fish have been shown to lower gut inflammation and encourage microbial diversity.
One study found that omega-3s help increase levels of butyrate-producing bacteria, opens in a new tab, which are the kind that help repair and protect your gut lining. If you’re dealing with gut discomfort, adding fatty fish to your menu a few times a week could be a game-changer.
10. Ginger and Turmeric
Ginger and turmeric are the dynamic duo of gut support. Ginger has been used for centuries to soothe nausea and boost digestion, while turmeric’s active compound, curcumin, has strong anti-inflammatory properties that can calm an irritated gut lining.
Clinical research suggests both can support gut motility, opens in a new tab and reduce symptoms of indigestion and IBS. They’re also loaded with antioxidants that help protect the digestive tract from oxidative stress.
11. Artichokes
Artichokes are one of the top food sources of inulin, a type of prebiotic fiber that nourishes your gut’s beneficial bacteria. Research shows that inulin from artichokes can increase levels of Bifidobacteria, improve digestion, and even support healthy cholesterol levels.
They also contain antioxidants like cynarin, which may help stimulate bile production, opens in a new tab and support liver function (which plays an important role in digestion). Whether you roast them, grill them, or blend them into dips, artichokes might just be what’s missing from your shopping list.
12. Pineapples
Pineapple isn’t just juicy and delicious — it also contains bromelain, a natural enzyme that helps break down protein and ease digestion. Some studies suggest bromelain has anti-inflammatory effects in the GI tract, opens in a new tab and may even help reduce bloating or constipation when eaten regularly.
Plus, pineapple is rich in vitamin C and antioxidants that support overall immune function (which is closely tied to gut health). Just keep an eye on portion sizes, since too much of this sweet stuff can add a lot of sugar.
The Bottom Line
From berries to bone broth, fatty fish to fermented faves, each of these gut-healing foods plays a different role in restoring balance and keeping your microbiome thriving. Mix and match a few each day, and your gut may repay you with easy digestion, a balanced mood, and maybe even a good night’s sleep.
And if you’re looking for an easy, delicious head start, a daily cup of Mushroom Coffee+ is a great way to get some prebiotic fiber and collagen. Shop all of our mushroom blends today to find a flavor that speaks to you.
Sources:
Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions | PMC, opens in a new tab
Gut Bacteria and Leafy Greens | Canadian Digestive Health Foundation, opens in a new tab
Editorial: Dietary Polyphenols for Improving Gut Health: Volume 1 | FrontiersIn, opens in a new tab
Impact of Omega-3 Fatty Acids on the Gut Microbiota | PMC, opens in a new tab
Effects of ginger on gastric emptying and motility in healthy humans | PubMed, opens in a new tab
Increase in choleresis by means of artichoke extract | PubMed, opens in a new tab
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