6 Healing Foods To Support Amazing Gut Health

Let’s be real, you don’t want gut issues to slow you down this season. One of the most simple ways to improve your health and increase your energy is by adding gut health foods to your diet.

Your gut health is incredibly important for your overall health. When you eat an unhealthy diet full of inflammatory foods, your gut flora becomes unhealthy. When your microbiome is out of balance and your gut is not functioning properly, it not only leads to indigestion, upset stomach, acid reflux, constipation, bloating, or diarrhea, but may also lead to low energy, headaches, brain fog, inflammation, pain, and disease.

Your gut is connected to every part of your body, affects your physical and mental health, energy levels, and mood. This makes it even more important to take care of it. Eating a healthy, nutrient-dense diet with lots of gut-supporting foods may help you to repair any damage in your gut, create a healthy balance in your gut microbiome, and live your life full of energy, health, and happiness.

Check out this list of some amazing gut health foods to support your digestion and overall health.

Garlic and Onions

Garlic and onions are versatile, nutrient-dense gut health foods. Garlic has been used for its antimicrobial benefits and as a gut health food by traditional medicinal practices.

Onions are rich in prebiotics, antioxidants, and flavonoids, and may strengthen your gut flora. Garlic is a powerful prebiotic gut health food that may help to prevent gastrointestinal diseases. Both garlic and onions are rich in a compound called sulfuric. This compound gives both of these gut health foods their pungency. Sulfuric in garlic and onions powers these gut health foods with antimicrobial benefits, and may help to decrease the risk of cancer, particularly cancers affecting the gastrointestinal tract.

Onion is a fantastic gut health food to add to soups, main dishes, and salads as a flavor. Garlic is the most potent when eaten raw. You can add it to salads, dressings, and your dishes. However, it is also highly beneficial when you cook with it. First, crush or chop it up, then let it sit for ten minutes to allow the activation of its beneficial enzymes, then add it to your soups and other dishes you are cooking or baking.


You may know asparagus as a vegetable that makes your pee smell funny. I promise you that this delicious gut health food can do much more than that. This delicious spring vegetable is actually a fantastic prebiotic and gut health food that may boost your health in various ways.

Asparagus is abundant in vitamin A, B6, and C, potassium, thiamine, and fiber. It is rich in antioxidants that may help to reduce inflammation, pain, and disease in your body. Asparagus is rich in soluble fiber that helps your food to move through your gut easily, and to remove bacteria and toxins from your stomach while allowing the absorption of important nutrients.

Asparagus is loaded with an indigestible fiber called inulin that is a powerful prebiotic that feeds healthy gut bacteria to help your microbiome balance. As a result, asparagus may help optimal nutrient absorption and may lower the risk of any digestive problems.

You may enjoy asparagus is a variety of ways throughout the year. You may eat them steamed, sauteed, roasted, grilled, or baked. You may add them to a salad, make soup out of it, add it to some baked veggies, or enjoy it as a side dish.

Jerusalem Artichokes

Similarly to asparagus, Jerusalem artichokes are another powerful gut health food rich in prebiotics. Jerusalem artichokes are not to be confused with globe artichokes. They are not related. Jerusalem artichokes are actually part of the sunflower spices with an edible tuber.

Jerusalem artichokes are fiber-rich gut health foods that are rich in potassium and thiamine. They are high in the indigestible fiber, inulin that may help to improve your gut flora balance, lower gut inflammation, and boost your digestion. Thanks to its fiber content, Jerusalem artichokes may also help to prevent constipation, diarrhea, and other gut health issues, and the absorption of nutrients in foods.

Jerusalem artichokes are delicious tubers that serve as a creative alternative to potato dishes. You may steam, bake, sautee, or boil them, just as you would with potatoes.


Did you know that those yellow flowers that you see in your backyard and everywhere else out in nature are not weed? They are gut health food served by nature! Dandelions have been used as a gut health food and for their other health benefits by traditional herbal medicine practices for centuries

Dandelions are highly nutritious gut health foods rich in vitamin A, B, C, E, and K, antioxidants, and dietary fiber. Dandelions are a true gut health food that may improve your digestion effectively. Dandelion greens may improve gastric motility in your body helping the food pass through your stomach more smoothly by increasing pressure within your stomach and relaxing the muscles between your stomach and your small intestine.

Dandelions greens and roots may protect your liver by preventing liver enzyme levels rising too high. As a result, dandelion is part of many liver cleansing products, such as the Organifi Liver Detox blend. Dandelions may also help fat absorption, boost your metabolism, and aid weight loss. Dandelions may also help to reduce inflammation and lower your blood sugar.

Dandelions are incredibly versatile and you can use them in many ways. You can chop up your dandelion greens and use them as a garnish, or you can eat them raw or cooked, or use them in a sauce. You can make dandelion tea out of its roots, and use its flowers or stems within your salads or dishes.

Fermented Foods

Fermented foods include sauerkraut, kimchi, yogurt, kefir, tempeh, and kombucha. They are powerful gut health foods that are altered by microbes. They are made through the process of fermenting that involves some form of yeast or bacteria to convert the sugar in these foods into organic acids or alcohol.

Fermented foods serve as probiotic-rich gut health foods in your diet. Most fermented foods are rich in lactobacilli, a specific bacteria that is incredibly beneficial for your gut and overall health. Research shows that yogurt consumption, for example, may improve the gut microbiome. Kimchi, sauerkraut, and tempeh have also been shown to be fantastic gut health foods that may improve your gut flora and better your gut health.

You may enjoy yogurt and kefir as it is, added to your granola, cereal, fruit bowl, smoothies, and baked foods. However, it is important that you select your yogurts and kefirs carefully. Some brands, especially flavored yogurts, are high in added sugar, unnatural flavors, and other unhealthy additives. Always make sure that you are choosing an organic product without added sugar, additives, or unnatural flavors. You may also benefit from choosing plant-based yogurts and dairy, such as those from coconut milk, instead of dairy to avoid potential inflammation from hidden dairy sensitivities. You may also make your own kefir or yogurt.

You may enjoy tempeh as a meat substitute in a salad, sandwich, or meal. Sauerkraut and kimchi are fantastic as a side dish with a salad, baked vegetables, or with any other dish. They may even go well on a sandwich or in a wrap. Kombucha is a fermented drink you may enjoy at any time of the day.


Seaweed is a versatile gut health food that is particularly common in Asian cuisine, and Asian countries, such as Korea, Japan, and China. It is a form of algae that is also known as a ‘sea vegetable’.

Seaweed is an antioxidant-rich gut health food that may reduce gut inflammation and free radical damage. It is loaded with fiber that helps to promote healthy digestion and gut health. Seaweed has the ability to feed good bacteria in your gut and balance your gut flora. With the help of polysaccharides, it may also aid short-chain fatty acid production for the protection of gut cell lining.

To experience the gut health food benefits of seaweed, you may sprinkle seaweed flakes on your salads, try a seaweed salad, enjoy sushi regularly, add seaweed to your dressings, and snack on nori. You may also add spirulina powder in your smoothies. You may also make a delicious green juice with Organifi Green Juice Powder, which is loaded with spirulina and chlorella.

By adding garlic, onions, asparagus, Jerusalem artichokes, dandelions, fermented foods, and seaweed to your diet, you may improve your gut health, increase your energy levels, and benefits your overall health in a delicious way.

What are your favorite gut health foods and gut-friendly recipes? Share them in the comments below, we would love to hear from you.

And remember, we are in this together.

Kat Gal

Kat Gal

Health Writer & Freelance Writing Mentor at Kat Gal Writer / Freelance Writer School
Kat Gál is a holistic health writer who helps health, wellness, and nutrition businesses to market their products and services through quality online content. She is also a freelance writing mentor teaching wanna-be-freelancers how to make a living writing at freelancewriterschool.com. Reach out if you are looking for amazing blog content at katgalwriter@gmail.com or katgalwriter.com. Visit freelancewriterschool.com for freelance writing tips. Follow me on Instagram @freelancewriterschool and on Facebook at facebook.com/katgalwriter.
Kat Gal


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