The Ultimate Gut Friendly Grocery List
When it comes to optimizing your overall health, focusing on your gut is paramount. I know by this point I sound like a broken record but it’s true.
Take a moment to reflect: How's your digestion? Are you experiencing bloating or discomfort? Are the foods you're consuming supporting a healthy gut microbiome? Next time you head out to the market you might want to take this comprehensive list of gut-friendly foods and supplements, to jumpstart your journey.
Nutrient-Packed Non-Starchy Vegetables
Non-starchy vegetables are rich in essential nutrients and gut-friendly fiber, crucial for supporting digestion. They are anti-inflammatory, support liver function and naturally detoxify the body.
Here are my favs:
- Artichoke
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Cucumber
- Mushrooms
- Radish
- Zucchini
Healing Herbs and Spices
Certain herbs and spices offer potent antioxidant and anti-inflammatory properties, aiding in gut health and promoting comfort. Consider adding these herbs and spices to your pantry.
- Dandelion tea
- DGL licorice root tea
- Ginger
- Marshmallow root tea
- Peppermint
- Turmeric
Probiotic Powerhouses
Boosting your intake of probiotic-rich foods can help maintain a healthy balance of gut bacteria. Look for minimally processed options without added sweeteners or preservatives. Here are some probiotic foods to include in your diet:
- Almond yogurt
- Coconut kefir
- Coconut yogurt
- Sauerkraut
- Kimchi
- Water kefir
Healthy Fats and Proteins
Incorporating omega-3 fatty acids into your diet not only supports brain and heart health but also benefits gut health by reducing inflammation and promoting the production of short-chain fatty acids. Additionally, dietary fats and proteins promote satiety and help maintain stable blood sugar levels. Here are some sources of healthy fats and proteins:
- Avocados
- Avocado oil
- Coconut meat
- Coconut oil
- Grass-fed ghee
- Macadamia nut oil
- Olives
- Olive oil
- Almonds
- Chia seeds
- Flaxseeds
- Macadamia nuts
- Walnuts
Meat and Fish Sources:
- Anchovies
- Grass-fed beef
- Mackerel
- Organic bone broth
- Pasture-raised eggs
- Wild-caught salmon
- Organic chicken (mainly for protein)
Nourishing Starchy Vegetables
Starchy vegetables are packed with gut-friendly fiber, as well as essential nutrients like calcium, iron, and B vitamins. Enjoy these starchy veggies in moderation as part of a balanced diet:
- Beets
- Carrots
- Parsnips
- Pumpkin
- Squash
- Sweet potatoes
- Turnips
- Yams
Super Foods for Gut Health
For an added boost to your gut health regimen, consider incorporating these supplements:
- Probiotics
- Grass-fed collagen
- L-Glutamine
- Marshmallow root
- Greens powder
By prioritizing these gut-friendly foods and supplements, you can take proactive steps toward optimizing your gut health and overall well-being. Remember to listen to your body's cues and consult with a health professional before making any significant dietary changes or starting new supplements. Here's to a thriving gut and vibrant health!
