Gut issues can show up in the weirdest ways—bloating after a small meal, random acne, feeling tired all the time, or even mood swings.
It started happening to me in January, 2025.
Initially, I ignored it, thinking I should just focus on home-cooked meals till it gets better.
But the problem wouldn’t go away. I’d spend hours curled up because I suffered from abdominal pain after eating any meal – even breakfast.
That’s when I took a comprehensive gut test and figured out that my gut didn’t have good bacteria. Basically, it couldn’t digest even the healthy foods.
While I’m on a long journey and consuming prebiotics, I also wanted to talk about foods that can help with gut health.
If your stomach’s always acting up or your skin just won’t clear, your gut might be begging for some love. Luckily, you don’t have to go full green juice detox mode to heal it. Just start with food. Real, simple, healing food.
Let’s talk about what to actually eat to help your gut feel good again.
This post isn’t about cutting everything out.
It’s about bringing in more of the good stuff—the foods that help your body reset.
These are simple, everyday things you can eat to support your gut and your mood (because yes, they’re connected).
And no, you don’t have to be a wellness influencer or buy a $500 juicer to get started.
Please note that this post contains affiliate links. If you click on them and make a purchase, I may make a commission at no extra cost to you.
1. Bone Broth: Your Gut’s Warm Hug
Bone broth is full of collagen, gelatin, and amino acids like glutamine that help repair the gut lining.
Think of it like a gentle healing soup for your insides.
It’s very popular in Asian households.
You can sip it in the morning instead of coffee, use it to cook rice or quinoa, or just heat some up when your stomach feels off.
This one is currently my favorite:
Kettle & Fire Chicken Bone Broth (Amazon) – It’s shelf-stable, super clean, and doesn’t taste weird.
2. Fermented Foods: Probiotic Powerhouses
Fermented foods like sauerkraut, kimchi, kefir, and yogurt help populate your gut with beneficial bacteria.
These friendly microbes support digestion and keep the bad guys in check.
If you’re new to this, start with just a spoonful of sauerkraut a day or a few sips of kefir.
Too much too fast can make your gut rebel (I learned that the hard way).
Raw Sauerkraut – This one is raw and loaded with live cultures.
3. Cooked Veggies: Easy on the Belly
Raw salads might sound healthy, but when your gut is struggling, they can feel like sandpaper. I also have never taken to salads. It’s just not something I’ve liked even though I’ve tried so many varieties.
Lightly steamed or roasted veggies are much easier to digest and still give you fiber, antioxidants, and nutrients.
Sweet potato, zucchini, carrots, spinach—those are my go-tos. Toss them with olive oil and sea salt and roast ‘em until soft.
If you need a gentle steamer: Try this one OXO Good Grips Steamer Basket– It’s compact and works in any pot.
4. Chia Seeds: Gentle Fiber + Omega 3s
Chia seeds are magic.
They help with regular bowel movements (without being harsh), soothe inflammation, and feed the good bacteria in your gut.
Make a simple chia pudding with 2 tbsp chia + ½ cup almond milk + a touch of honey. Let it sit overnight and boom—gut-friendly breakfast.
It’s so easy to make and you can top it with berries or chocolate chips!
I love this brand: Viva Naturals Organic Chia Seeds – Big bag, good price, always fresh.
5. Ginger: For When Everything Feels Off
Ginger is a gut superhero.
It helps with nausea, gas, bloating, and inflammation.
Plus, it’s warming and grounding when your belly feels unsettled. We use it a lot in our Asian cooking.
You can boil a few slices in hot water with lemon for a soothing tea, or grate it into stir-fries, soups, or smoothies.
Don’t want to peel and chop it daily? Try this: The Ginger People Organic Ginger Juice – Keep it in the fridge and just splash it into your drinks or dishes.
6. Plain Greek Yogurt: Protein + Probiotics
Look for full-fat, plain Greek yogurt with live active cultures.
It’s a double win—protein to support muscle and probiotics for gut health.
Avoid the ones with added sugar or weird fruit syrups. Your gut will thank you.
If you’re dairy-free, opt for a coconut milk yogurt.
7. Slippery Elm or Marshmallow Root: Herbal Gut Soothers
These are lesser-known but amazing if you deal with heartburn, IBS, or leaky gut symptoms. They coat and soothe the gut lining, making them perfect for flare-up days.
You can take them as tea or in powder/capsule form.
Try this powder: Nature’s Way Slippery Elm Bark Powder– Mix it with water or smoothies when things feel irritated.
Final Thoughts: Go Slow, Stay Curious
You don’t have to overhaul everything in one day.
Just start by adding one or two of these to your routine.
Maybe sip some bone broth at night. Maybe try chia pudding this week. Your gut wants to feel better—it just needs a little support.
And hey, every gut is different.
If something feels off, don’t be afraid to switch it up. Healing is personal. But trust me—when your gut starts to feel good, everything else starts falling into place.
If this helped you, or you’ve tried any of these, I’d love to hear your story.
Drop a comment or shoot me a message.
We’re all figuring this out together.
