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10 Super Gut Soothing Foods

Updated: Aug 18, 2020

Load up on foods that help good bacteria thrive — your brain, skin, and every other part of your body will thank you!

A balanced gut microbiome is essential for optimal digestion, absorption of nutrients, and elimination. It also supports a healthy inflammatory response and keeps our immune system strong. Translation: Your gut matters.

Many diseases can actually be traced back to an imbalance of the gut — so how do we make sure ours is in good shape?

Start by eating foods that can repair and strengthen your gut lining. Also load up on sources of pre- and probiotics so you have plenty of the good bacteria.

Think of probiotics as healthy gut bacteria, while prebiotics (indigestible fiber) is food for the probiotics. Just like us, probiotics need fuel to do their jobs properly.

Let’s look at how some of these powerful foods can help heal our gut, aid in digestion, and create a healthy ecosystem so we can look and feel our best!

1. Sauerkraut

Sauerkraut (“sour white cabbage” in German) is fermented cabbage that provides the body with lots of good bacteria. The high fiber content of cabbage combats bloating and indigestion by keeping your digestive system running smoothly.

Pro Tip: Look for fresh sauerkraut rather than canned.

2. Asparagus

Asparagus works as a prebiotic: it contains high levels of the indigestible fiber inulin, which feeds healthy bacteria like bifidobacteria and lactobacilli. Asparagus also has high levels of B vitamins and inflammation-fighting antioxidants.

Pro Tip:Try eating it raw with other crudités and dip for maximum prebiotic effects.

3. Pineapple

Pineapple contains an enzyme called bromelain, which works as a digestive aid, helping to break down protein from large food molecules into smaller peptides. Studies have suggested that bromelain counters pain and inflammation throughout the body (especially the sinus tissues) and reduces secretion of pro-inflammatory cytokines that can damage the gut lining.

Pro Tip: I love eating pineapple whole and adding it to smoothies and juices!

4. Onion

Raw onions are a great source of prebiotics and contain quercetin (a strong antioxidant) that fights damaging free radicals in the body. Onions also contain chromium (which boosts insulin production) and vitamin C (which supports a strong immune system).

Pro Tip: Dice onions and put them in salads, dressings, and sauces, or slice them to place on salads or veggie burgers.

5. Garlic

Raw garlic is another excellent prebiotic food with high levels of inulin, which fuels the good bacteria in the gut. Garlic is loaded with tons of nutrients, including manganese, vitamin B-6, vitamin C, selenium, and many active compounds, like allicin. Allicin is a powerful disease-fighting substance created after garlic is crushed or chopped.