Gut-Healing Grocery Guide: What to Buy for a Healthier Gut

Filed in Constipation, Gut Health, Nutrition, Recipes

If you’ve been dealing with bloating, fatigue, skin breakouts, or brain fog, your gut may be asking for support. One of the most effective ways to heal your gut is by starting with your grocery list.

The foods you buy set the foundation for how well your digestion works, how stable your energy feels, and even how balanced your hormones stay.

This isn’t just another “anti-inflammatory food list.” Below, I’ve broken down a gut-healing grocery guide into categories so you know exactly what to buy — and why it matters.

At the end, you can download the full printable Gut-Healing Grocery Guide to bring with you on your next shopping trip.

Carbs for Gut Health

Carbohydrates often get a bad reputation, but when chosen wisely, they are one of the best tools for gut repair.

Oats
Quinoa
Sweet potatoes
Green bananas or plantains
Brown rice
Gluten-free sourdough

Why they matter: These foods provide soluble fiber and resistant starch, which act like fertilizer for healthy gut bacteria.

Proteins that Repair

Protein isn’t just about muscle — it’s essential for rebuilding the intestinal lining.

Wild-caught salmon
Organic chicken or turkey
Pasture-raised eggs
Collagen powder
Bone broth
Lentils and chickpeas (if tolerated)

Why they matter: Collagen and bone broth provide amino acids that repair gut tissue, while salmon supplies omega-3s that calm inflammation.

Vegetables for Fiber and Nutrients

Vegetables are rich in vitamins, minerals, and fiber that your microbes love.

Leafy greens (spinach, kale, arugula)
Carrots, zucchini, cucumber
Cruciferous vegetables (broccoli, cauliflower — if tolerated)
Fermented vegetables (sauerkraut, kimchi)

Why they matter: Vegetables keep digestion moving and feed a diverse microbiome.

Fruits that Support the Microbiome

Fruits are more than natural sugar — they’re loaded with antioxidants, enzymes, and prebiotics.

Berries (blueberries, raspberries, strawberries)
Kiwi
Pomegranate seeds
Apples and pears
Papaya and pineapple
Green bananas

Why they matter: Kiwi contains enzymes that improve digestion, while pomegranate and berries provide polyphenols that increase microbial diversity.

Healthy Fats for Gut Healing

The right fats keep inflammation low and help absorb fat-soluble vitamins (A, D, E, K).

Avocado
Extra virgin olive oil
Coconut oil
Ghee
Walnuts, flax, chia, pumpkin seeds
Fatty fish (sardines, salmon, mackerel)

Why they matter: Healthy fats reduce inflammation and strengthen the gut lining.

Dairy Alternatives

Many people with gut issues don’t tolerate conventional dairy. These swaps provide nutrients without the irritation.

Almond, cashew, coconut, or oat milk (without gums or additives)
Cultured coconut or cashew yogurt with probiotics
Nut-based cheeses (almond, cashew)
Ghee (for those who tolerate clarified butter)

Why they matter: Choosing clean-label alternatives avoids fillers that can disrupt digestion.

Pantry Power-Ups

These are the small additions that make a big difference in gut repair and daily digestion.

Collagen powder
Ground ginger
Turmeric powder
Cinnamon
Manuka honey
Apple cider vinegar
Herbal teas (chamomile, peppermint, licorice root)
Mineral-rich sea salt
Bone broth concentrate

Why they matter: These staples fight inflammation, balance blood sugar, and soothe the digestive system.

Sample Gut-Healing Menu

Here’s a one-day plan using foods from the guide:

Breakfast: Chia pudding with flax and blueberries
Lunch: Salmon and avocado salad with olive oil dressing
Snack: Bone broth or kiwi with walnuts
Dinner: Herb-roasted chicken with sweet potatoes and sautéed greens

Why it works: This menu delivers protein, fiber, healthy fats, and functional nutrients that repair the gut lining, feed beneficial bacteria, and calm inflammation.

Download the Gut-Healing Grocery Guide

Healing your gut doesn’t have to be complicated. Start with your grocery cart, stock your kitchen with these foods, and you’ll give your gut what it needs to repair and thrive.

I put the full guide into a printable handout so you can save it, share it, and bring it with you on your next shop.

Gut Grocery list (1)Download

Ready to Take the Next Step?

Downloading the grocery guide is a great start, but true gut healing goes beyond what’s in your cart. If you’re ready for a personalized plan — one that looks at your digestion, hormones, sleep, stress, and metabolism — let’s work together.

I created my CORE 1:1 Program to help women just like you get to the root of their gut and hormone issues. With functional lab testing, tailored nutrition, and step-by-step support, we’ll create a strategy that finally makes you feel better from the inside out.

Book a Free Discovery Call to see if this program is the right fit for you.