If your gut just needs a little extra nourishment after a bout of food poisoning, a stomach bug or just eating out of your normal routine for a while, it’s a great idea to incorporate some gut-loving and supportive foods into your diet. These foods are also some that I recommend when on a gut-healing protocol or for longer-term gut support. Here are some of my favorites to incorporate and some tips on easy ways to add them to your diet.
Aloe vera juice. Aloe vera is packed with nutrients and contains enzymes that can assist in the breakdown of fats and carbohydrates. It is known to soothe and decrease irritation in the upper GI tract, stomach, and small intestine. Drinking 100% whole leaf, unsweetened aloe vera juice can provide acute relief from acid reflux or heartburn and can also be consumed 15 minutes before meals to act as a preventative for these symptoms.
Bone Broth. This healing tonic is amazing for healing intestinal permeability (also known as leaky gut). It contains gelatin and collagen, which nourish the intestinal lining and reduce inflammation, and contains easily digestible protein and minerals. I love this as a staple in the diet as a standalone tonic (try it with a few pinches of high-quality salt!), a cooking liquid, and in soups and stews. Try my super simple bone broth recipe here or my favorite from the grocery store include Bonafide Provisions and Kettle and Fire.
Apple Cider Vinegar (ACV). Its high acid content helps digest proteins in the stomach by lowering stomach pH. Try using it as your acid in your vinegarette style salad dressings or take a tablespoon in a small amount of room temperature or warm water 5-10 minutes before meals. Make sure you purchase organic unfiltered and unrefined ACV for the best benefits!
Beets. This amazing root vegetable contains high levels of betaine, folate, and manganese which support liver and gallbladder function, helping to stimulate and thin bile that can become stagnant. If you don’t want to mess up your kitchen, many stores offer pre-roasted or steamed beets in the produce section. You could also try different varieties like the Chioggia or golden beets which don’t have as much of a stain as the purple beets do. Beet powder (try in a smoothie!) can also be a good option, I love to make them in the Instant Pot. Here is my recipe.
Coconut oil. Cold-pressed, extra virgin coconut oil is known for its antimicrobial, antifungal, and antiviral properties as it contains lauric acid which can help to kill harmful pathogens in the body. I like to bake with it and also use it in savory dishes as well.
Dark, leafy greens. Spinach, kale, chard, arugula, and other leafy greens contain fiber that feeds the good bacteria in your gut and is also high in magnesium which helps support healthy gallbladder function. Rotate through your favorites. This is one of my favorite recipes that will turn anyone into a braised green eater! I also like to add a handful or two to most meals cooked at home or take-out for extra nutrition
Fermented Foods. Yogurt, sauerkraut, kimchi, kombucha, and pickles are all great options here. They’re full of probiotics—the good bugs that populate your gut and help with digestion. Look for fermented foods in the refrigerated section at the grocery store or try fermenting at home. Here is a round-up of my favorite fermented food recipes and my go-to easy sauerkraut recipe. Start with a small amount at a time, and work up to a tablespoon or two to avoid extra gas and bloating.
Fennel. This vegetable is an excellent source of vitamin C, potassium, fiber, trace minerals. It soothes the digestive tract and is a truly healing food when dealing with digestive dysfunction. It can be eaten raw, braised, steamed, baked, in soups and stews, and it can be used in place of celery.
Ginger. This popular spice is associated with increased digestive enzyme production, a nausea aid, and is helpful with gas relief. Ginger is well known for being anti-inflammatory and it’s available in fresh, dried, pickled, preserved, crystallized, candied, powdered, and liquid forms. Try adding it to both sweet and savory meals or drinking it as a tea.
Lemon juice. This juice can be great at stimulating digestion, elimination, and bile production while also helping the body to assimilate water in the cells. I love it in the mornings or before any meal with a bit of warm or room temperature water to prep the body for digestion and extra hydration.
Pineapple, Papaya, and Mango. These tasty tropical fruits contain a group of digestive enzymes known as bromelain which breaks down protein making it easier for the rest of the digestive process. Bromelain can be especially helpful for people with pancreatic insufficiency, a condition in which the pancreas doesn’t make enough digestive enzymes. Look for frozen or pre-cut versions if it seems daunting to cut these up! Pancreatic insufficiency is super common in my nutrition practice and fixing it can be very helpful in alleviating symptoms of gas and bloating and help you to better absorb the vitamins and minerals in your food. The GI-Map test that I run tests this marker.
Throat Coat Tea. This tea by Traditional Medicinals contains slippery elm, licorice root, and marshmallow root which are not only nourishing to our throat, but to our digestive tract as well. Our throat and upper GI tract are made up of the same mucosal lining that is lower down in the intestines so while this tea is known for reducing inflammation in the throat, it also serves as a lovely tonic for the gut lining! Who knew?!
Here is a quick and easy recipe that you can enjoy all year round that is excellent for digestion and can be served as a condiment or side dish to any meal.
CAB Salad (Carrot, Apple, Beet)
Ingredients:
½ Cup shredded beets
½ Cup shredded carrots
½ Cup shredded green apple
1 Tablespoon raw apple cider vinegar or lemon juice
1 Tablespoon extra virgin olive oil
Salt and pepper to taste
Directions:
Combine all ingredients and mix well. Serve immediately or store in an airtight container in the refrigerator for up to 3-4 days. I like to make a double or triple batch to eat throughout the week!