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Top 5 Healing Foods To Restore A Healthy Gut

After you’ve been diagnosed with food sensitivities or food allergies and the first step is to eliminate those foods. I know it’s easier said than done, that’s why I am a health coach! Once you’ve made the changes to eliminate these foods, there is more to do. Your gut (and body) is inflamed. We need to address this so you can start feeling amazing again. 

What is the gut?

Our “gut” is our stomach to our colon, more specifically, our intestines. Here we have a diverse microbiome where bacteria live and can either help or hurt our overall health.  It is either the foundation of health or the root of all disease. Once the gut is healed, the body can heal. It is essential that we heal the intestinal walls and restore a healthy microbiome.

The Role Of The Gut In Health

70-80% of our immune system is in our gut. This is because from esophagus to colon is technically outside of the body. It’s weird because it’s literally inside our body but it’s still considered outside of the body. This is because only certain things are allowed to come into our system. When our intestines are healthy with a balanced microbiome (bacteria balance), our bodies:

  • Absorb nutrients from the foods and supplements we consume
  • Make neurotransmitters
  • Produce vitamin B12
  • Prevent microorganisms including harmful bacteria, viruses, and pathogens from entering the body and causing illness

When we have undiagnosed food allergies/sensitivities, are stressed out all the time, take daily medications, eat a diet low in fresh fruits and vegetables, leaky gut develops. This means that what should be kept “outside” are able to come inside. Then our bodies go on the attack because these food particles, bacteria, and such don’t belong there. Then inflammation occurs. If this goes on for a very long period of time, autoimmune disease can be triggers and symptoms develop. It is essential we heal our gut!

Leaky Gut Symptoms

  • Gas and bloating
  • Constipation and/or diarrhea
  • Cramping
  • Food sensitivities
  • Joint pain
  • Migraines and headaches
  • Allergies and/or asthma
  • Brain fog and/or poor memory
  • Depression and/or anxiety
  • Difficulty losing weight
  • Metabolic disorder
  • Autoimmune disease
  • Chronic fatigue and/or fibromyalgia
  • PCOS and/or hormone imbalances

If you struggle with any of these problems, I highly recommend focusing on healing your gut.

Where Do We Begin?

My favorite place to begin, after the elimination of irritating foods, is to include more food! I love eating the foods that love me back. Today I’m sharing with you the top 5 healing foods for restoring a healthy gut. Including these foods daily is a great place to start.

The Top 5 Healing Foods To Restore A Healthy Gut

#1 Bone Broth

How to make bone broth

Bone broth is amazing. It contains collagen and the amino acids proline and glycine that help heal the damaged cell walls in your gut. I recommend drinking 3 cups daily for one month, then consume 1 cup daily to continue to promote healing and overall health. (Bonus, it helps fight wrinkles and boosts skin elasticity!)

#2 Fermented Foods

Fermented foods contain organic acids that balance intestinal pH and probiotics to support gut health. Kombucha, sauerkraut, Kimchi, kefir, pickles, and plain yogurt (coconut milk yogurt is a personal favorite of mine) are all great sources.

#3 Healthy Fats

eat more fat adrenal fatigueCoconut oil, ghee, grass-fed butter, and healthy animals fats are all extremely beneficial and healing. All coconut products are especially good for your gut.  The medium chain fatty acids (MCFA’s) in coconut are easier to digest than other fats, therefore is better for healing a leaky gut.

#4 Super Seeds

chia seeds, flax seeds, and hemp seeds are great sources of fiber that can help support the growth of beneficial bacteria. They are all great sources of Omega 3 fatty acids which are anti-inflammatory.

#5 Omega 3 Rich Foods-

It is also important to have therapeutic doses of omega 3 fatty acids. They are extremely anti-inflammatory. Fermented Cod Liver Oil and pastured animal products including beef, lamb, and wild-caught fatty fish like salmon are fantastic sources of omega 3 fatty acids.

Luckily it easy to include these foods! Most of us already enjoy yogurt. Bone broth is great as a tonic and as a base for soups. Coconut milk is an easy dairy replacement and coconut oil is great on cauliflower. Seeds are easily added to salads and proteins are foods we already eat and any health food store will have grass fed and organic sources. I have two recipes to help get you started!

Homemade Bone Broth

How to make bone broth

Sauerkraut with Pickles and Garlic

homemade sauerkraut with pickles and garlic

Happy Eating!

5 foods to restore a leaky gut

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About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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