Top 5 foods to heal your gut

Apple Sauce

There’s a good chance the health of your gut is compromised if you suffer from any kind of digestive problem like constipation, diarrhea, reflux, gas, bloating or have poor immunity, skin problems, autoimmune disease, brain fog, depression or anxiety, or if you take drugs, the pill or antibiotics.

Your gut is the powerhouse of your health. It’s where you digest and absorb the fuel your body runs on, and where most of your immunity and brain cells live. To learn more about the gut, read my comprehensive blog post here.

There are plenty of things you can do to help heal your gut and here are some foods you can add to or increase in your diet.


Bone broth is packed with collagen and gelatine. They inhibit inflammation and repair the lining of your gut. Bone both is also high in many other health-giving compounds. If you have histamine issues, start with a weak broth.

Broth is easy and cheap to make and is best if you use organic and pastured or wild caught bones. There’s a recipe in my free eBook, which you’ll receive if you subscribe.


Apple sauce is full of pectin, a fibre that helps heal your gut lining and feeds the beneficial bacteria you need for general health and immunity. You’ll find the recipe here. Aim to eat 2 tbsp twice a day to see the benefits.


Fermented foods include sauerkraut, kimchi, kombucha, beet kvass, kefir, natto, miso and tempe. These foods are also known as probitoics, or in other words they’re living bacteria that survive your stomach acid to support healthy gut bacteria.

The more diverse and healthy your gut bacteria, the better your health. If you get bloating, cut back and build up gradually. There’s a recipe in my free eBook, which you’ll receive if you subscribe.


Prebiotics are foods that feed the good bacteria in your gut, helping to keep the bad ones in balance by stopping them from overgrowing. Prebiotic foods include artichokes, leafy greens, asparagus, onions, garlic, leeks, plantains and green bananas, and cold cooked potatoes. Yum!


Sulphar-rich vegetables like brassicas – cabbage, broccoli, cauliflower, Brussels sprouts, bok choy, radish – along with onions, shallots, garlic, leeks and edible stalks help your gut by activating certain receptors on your gut lining that improve your immune function and the balance your gut microbiome. Yet another reason to add more to your meals.