Gut Health 101: Foods that Heal and Foods to Avoid

Jun 18, 2024

Good gut health is the cornerstone of overall well-being. Our digestive system plays a crucial role in nutrient absorption, immune function, and even our mental health. When your gut is happy, you’re likely to feel more energetic, focused, and resilient. But when it’s out of balance, it can lead to a range of health issues, from digestive discomfort to systemic inflammation.

At eat G.A.N.G.S.T.E.R.!, we understand the importance of nurturing your gut, especially if you’re on a restorative diet due to autoimmune disorders or other health challenges. In this guide, we’ll explore the foods that can help heal your gut and those you should avoid to maintain optimal gut health.

Foods That Heal

Let’s start with the good news—there are many delicious and nutritious foods that can support and heal your gut!

1. Probiotic-Rich Foods

Probiotics are beneficial bacteria that help maintain the natural balance of organisms in your intestines.

  • Yogurt: Look for unsweetened, plain yogurt with live and active cultures.
  • Kefir: This probiotic-rich drink is similar to yogurt but has a thinner consistency.
  • Fermented Vegetables: Examples include sauerkraut, kimchi, and pickles.
  • Kombucha: A fermented tea that is packed with beneficial bacteria.

2. Prebiotic Foods

Prebiotics are types of fiber that feed the good bacteria in your gut.

  • Garlic: Contains inulin, a type of prebiotic fiber.
  • Onions: Rich in prebiotics that support gut health.
  • Asparagus: Another great source of inulin.
  • Bananas: Particularly when they are slightly green.

3. Bone Broth

Bone broth is rich in gelatin, which can help repair the lining of the intestines and support gut health.

4. Leafy Greens

Vegetables like spinach, kale, and Swiss chard are packed with nutrients and fiber that support the gut microbiome.

5. Fatty Fish

Fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties that can benefit the gut.

6. Ginger and Turmeric

These spices have potent anti-inflammatory effects and can aid in digestion.

7. High-Fiber Foods

Foods high in fiber help with digestion and can prevent constipation.

  • Chia Seeds: An excellent source of fiber and omega-3 fatty acids.
  • Flaxseeds: Also rich in fiber and can be added to smoothies, baking, and more.
  • Whole Grains: Options like oats, quinoa, and brown rice are fiber-rich and support gut health.

Foods to Avoid

Just as there are foods that can heal and support your gut, there are also foods that can disrupt its balance and lead to issues such as inflammation, bloating, and discomfort.

1. Processed Foods

Highly processed foods packed with additives, preservatives, and artificial sweeteners can be harmful to your gut health.

  • Fast Food: Often high in trans fats and low in nutrients.
  • Processed Snacks: These often contain unhealthy fats and sugars.

2. Sugar and Sweeteners

Excessive sugar can feed harmful bacteria and yeast in the gut.

  • Refined Sugar: Found in candies, baked goods, and many processed foods.
  • Artificial Sweeteners: Ingredients like aspartame and sucralose can disrupt gut bacteria.

3. Gluten

For many people, gluten can be hard to digest and may cause inflammation in the gut.

  • Wheat-Based Products: Bread, pasta, and pastries often contain gluten.

4. Dairy Products

Many people have difficulty digesting lactose, the sugar found in milk, which can lead to gut issues.

5. Alcohol

Alcohol can irritate the gut lining and disrupt the balance of bacteria in the gut.

6. Fried Foods

These can be difficult to digest and are often high in unhealthy fats.

7. Red and Processed Meats

These can be hard to digest and, when consumed in large amounts, can cause gut inflammation.


Maintaining a healthy gut involves a delicate balance of including foods that nourish and heal while avoiding those that can cause harm. By focusing on probiotic and prebiotic foods, anti-inflammatory options, and high-fiber choices, you can create a gut-friendly diet that supports your overall wellness.

At eat G.A.N.G.S.T.E.R.!, we are dedicated to making this journey as easy and joyful as possible with our delicious, gut-friendly baking mixes. Our products are designed to fit easily into a restorative diet, making it simpler to eliminate harmful foods without sacrificing taste or enjoyment.

Remember, your gut is talking to you. By listening carefully and making mindful food choices, you can take significant steps towards a happier, healthier you.


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