8 Foods To Restore Gut Health

Repairing your gut health is one of the most important steps to take in your autoimmune journey. Your gut microbiome plays a critical role in digestion, immunity, and overall well-being. By improving the balance of your gut bacteria, it will improve your ability to absorb nutrients to better support your inflammatory response and immune system. Removing toxic and inflammatory foods and replacing them with nutrient-rich options will  nourish your gut microbiota, thus improving your nutrient intake and taking back control of your health. Incorporating prebiotics and probiotics into your diet can further promote a balanced gut microbiome.

There are plenty of gut-repairing foods that you can incorporate into your diet in fun and delicious ways. My cookbook, “The Autoimmune Solution Cookbook,” features recipes that include a number of these gut-friendly foods, and there are tons of diet-friendly recipes on my blog that are FREE for you to enjoy.

6 Signs of an Unhealthy or Leaky Gut

Your gut health plays a crucial role in your overall well-being, and when it is compromised, your body may send warning signs such as:

1. Bloating, gas, or indigestion: Imbalances in your gut bacteria can lead to digestive discomfort.

2. Food sensitivities or intolerances: A damaged gut microbiome can make it harder to properly digest certain foods.

3. Fatigue and brain fog: Poor gut health can reduce nutrient absorption, impacting your energy and focus.

4. Skin issues like eczema or acne: Imbalances in your gut bacteria may trigger inflammation that affects your skin.

5. Frequent colds or infections: A weakened gut microbiota can impair your immune response.

6. Joint pain or inflammation: An imbalanced gut microbiome may promote chronic inflammation.

If you experience these symptoms, a balanced diet and targeted gut repair supplements can help restore your gut lining and balance.

8 Foods to Restore Your Gut Health

The good news is that you can heal and restore your gut naturally by incorporating nutrient-dense, gut-friendly foods into your diet. These foods not only promote better digestion but also support a healthy microbiome and boost overall function. Let us take a look at some of the best foods that you should be eating to help repair your gut.

1. Bone Broth

Bone broth is at the top of my list as one of the most important foods to repair your gut. Bone broth contains gelatin and collagen, two superstars for supporting a healthy mucosal lining, proper digestion, and intestinal function. Glucosamine in bone broth assists in repairing a leaky gut by supporting a healthy inflammatory response and stimulating the growth of new gut cells.¹ Bone broth contains amino acids like glycine and glutamine that aid digestion and promotes gut health.

Bone broth from leftover beef bones or chicken bones is easy to make in a slow cooker or on the stovetop. Many companies produce ready-made bone broth. These are perfect when you do not have the time to whip up your own batch. Drink bone broth for a simple way to reap many health benefits.

2. Coconut

Coconut products of all kinds, including oil, cream, and yogurt, are antimicrobial, antifungal, and antiviral, which makes them extremely helpful when dealing with SIBO, Candida overgrowth, and parasites. Medium-chain triglycerides (MCTs) in coconut aid in nutrient absorption. They are particularly beneficial for managing gastrointestinal disorders.2 Coconut yogurt comes with the added bonus of probiotics to encourage the growth of good bacteria in your gut.

3. Peppermint

Mint has been used medicinally for thousands of years, since the time of the ancient Greeks and Romans.³ Peppermint is a hybrid of water mint and spearmint. It has antispasmodic properties that make it ideal for relieving irritable bowel syndrome (IBS) and other GI discomforts. The cooling menthol in peppermint relaxes the intestinal tract, reducing the pain, gas, and constipation associated with IBS just as effectively as prescription antispasmodics.^4,5

I like to use mint in smoothies and tea for a bright, refreshing, and nutritional burst of flavor. It is also tasty in leafy green summer salads.

4. Raspberries

Fiber is essential for digestive health. Getting enough fiber in your diet helps prevent gut-related maladies, including constipation and diverticulosis.⁶ Recent studies have also shown the power of dietary fiber to reduce systemic inflammation and support a healthy immune response.⁷ However, most Americans fall short of the recommended daily amount of fiber intake of 25g for women and 38g for men.⁸

That is why raspberries earn a place on my list of the most important foods to repair your gut! A single cup of raspberries contains 8g of fiber—roughly a quarter of your daily fiber needs! Research has found that eating raspberries with a meal improves insulin sensitivity and satiety, and increases the amount of a certain type of good bacteria in your gut that is often depleted by conditions such as IBD.^9,10,11

Raspberries make a great addition to smoothies and desserts. You can also try homemade gummy fruit snacks made with raspberry puree and gelatin!

5. Salmon

Wild, fatty fish such as salmon are an excellent source of Omega 3s and Vitamin D. Omega 3s reduce inflammation and increase healthy gut bacteria. They may also play an important role in reversing chronic gut-related illnesses, including metabolic disorder, obesity, and colorectal cancer.¹² Meanwhile, low levels of Vitamin D have been associated with IBD and colon cancer. Increasing Vitamin D intake dramatically lowers inflammation and promotes the activity of friendly bacteria in your gut. This helps defend against infections such as Salmonella.¹³

When you can, opt-in for wild-caught fish rather than farm-raised fish, and inquire about the source of the fish variety that you purchase. Fish caught from fresh, clean waters is always the best option for your optimal health.

I share many tasty salmon recipes on my blog, including inflammation-fighting Maple Dijon Salmon andCrispy Wild-Caught Salmon Cakes!

6. Lemon

Lemon is high in Vitamin C, an antioxidant that suppresses inflammation and boosts the immune system. It is antimicrobial and supports a healthy bacterial balance in your microbiome. Vitamin C also plays a role in the formation of collagen, which is necessary for optimal gut barrier function.

Lemons are naturally detoxifying and help stimulate bile production to aid in digestion.¹⁴ Low bile acid is a risk factor for developing gastrointestinal issues such as SIBO.¹⁵ Lemons also contain pectin, a type of prebiotic fiber. Pectin feeds your good bacteria and decreases the number of bad bacteria in your gut.¹⁶To get the most benefits from lemon, do not just squeeze out the juice. Try blending whole, peeled lemons and stirring the puree into your water. Or, toss lemon wedges right into your smoothie!

Also, be sure to check out my recipe for delicious gluten-free Lemon Bars!

7. Ginger

The humble ginger root is an age-old remedy for digestive complaints. Ginger is known for its ability to ease nausea and can help relieve symptoms associated with IBS. This includes stomach cramps, gas, bloating, constipation, and diarrhea. It can also prevent heartburn by keeping acid from regurgitating back into the esophagus. Finally, it may kill harmful bacteria linked to acid reflux.

What’s more, ginger can help with nutrient absorption, which is often compromised when you are dealing with a gut infection.¹⁷

One of my absolute favorite ways to use ginger is in my YUMMY Gingerbread Cake, featured in “The Autoimmune Solution Cookbook!” Ginger is also a key ingredient in my gut-friendlyGolden Milk recipe.

8. Apple Cider Vinegar

Apple cider vinegar (or “ACV”) is a natural antimicrobial. It can inhibit the growth of a certain type of bacteria that is high in lipopolysaccharides (LPS). These are endotoxins that increase intestinal permeability and cause leaky gut.^18,19 ACV also helps your body create hydrochloric acid (HCL). Contrary to what you might think, people dealing with GI issues such as gastroesophageal reflux disease (GERD) or acid reflux are actually low in stomach acid.²⁰ Use ACV to naturally increase your body’s level of HCL to aid in digestion and nutrient absorption, as well as support a healthy immune response.²¹

I use apple cider vinegar in so many different recipes, from Chicken Bone Broth to Creamy Beet Soup! It makes a great addition to salad dressings and homemade condiments as well.

Providing your gut with the essential nutrients it needs to repair itself is the first step in restoring your health, and incorporating these foods into your diet is a great place to start. However, the unfortunate truth is that our nutrient-depleted soil, high-stress lifestyles, and toxic environments make it difficult to get all of our gut-healing nutrients from food alone. Fortunately, my Leaky Gut Revive® contains powerful, gut-repairing ingredients such as L-glutamine, aloe, licorice, slippery elm, and marshmallow root to nourish and soothe your gut cells, restore your gut’s natural mucosal lining, and maximize gut-mending fatty acid production.

5 Foods To Avoid For Gut Health

While nourishing your gut with healing foods is essential, avoiding certain foods that can damage your gut lining is just as important. Common culprits include:

1. Gluten: Found in wheat, barley, and rye, gluten can irritate the gut lining and disrupt your gut microbiome.

2. Dairy: Conventional dairy products can be difficult to digest and may negatively affect your gut bacteria.

3. Processed Foods: Loaded with additives, preservatives, and refined sugars that can harm your gut microbiota and weaken your overall gut health.

4. Alcohol: Can weaken your gut barrier and encourage the growth of harmful bacteria.

5. Artificial Sweeteners: Linked to reduced healthy gut bacteria and increased digestive issues.

Eliminating these foods can reduce inflammation, support digestion, and create an environment where your gut microbiome can thrive.

With the help of Leaky Gut Revive® and these eight foods, you are off to a great start to take control and return your gut to optimal health.