You’ve learned how important gut health is—and what might be silently damaging it. Now, let’s talk about what you can do to start healing your gut naturally – eat to heal.
Food is one of the most powerful tools you have. When you choose foods that support digestion and nourish your microbiome, your body can begin to repair and rebalance. Here’s what to put on your plate (and in your daily routine) to help your gut heal and thrive. We need to eat the right foods to heal!
Probiotic-Rich Foods (Feed Your Good Bugs)
Probiotics are live, beneficial bacteria that help balance your microbiome. Adding these to your diet helps restore healthy gut flora.
Top picks:
- Yogurt with live cultures (unsweetened)
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha (low sugar)
Prebiotic Foods (Feed the Probiotics)
Prebiotics are types of fiber that act as food for your good bacteria. You need both probiotics and prebiotics for a balanced gut.
Top picks:
- Garlic
- Onions
- Leeks
- Asparagus
- Bananas (slightly green)
- Apples
- Oats
- Chicory root
High-Fiber Plant Foods
Fiber supports digestion, regularity, and a strong gut lining. Most women don’t get nearly enough!
Try these:
- Lentils and beans
- Berries
- Broccoli and leafy greens
- Chia and flaxseeds
- Whole grains like quinoa and oats
Tip: Increase fiber slowly and drink plenty of water to avoid gas or bloating.
Gut-Friendly Habits to Practice Daily
It’s not just what you eat—it’s how you eat that makes a difference.
- Chew thoroughly to start digestion in your mouth
- Eat slowly and avoid multitasking during meals
- Drink water between meals, not during, to avoid diluting digestive enzymes
- Stop eating 2–3 hours before bed to allow for complete digestion
- Practice gratitude before meals to shift into “rest and digest” mode
Sample Gut-Friendly One-Day Menu
Breakfast:
Oatmeal topped with berries, chia seeds, and a dollop of plain yogurt
Lunch:
Lentil soup with leafy greens and a side of sauerkraut or sliced avocado
Snack:
Apple slices with almond butter or a small serving of kefir
Dinner:
Grilled salmon with quinoa, steamed broccoli, and roasted garlic
Hydration:
Filtered water, herbal teas, or kombucha with low sugar
Ready to Heal but Not Sure Where to Start?
Eating well is a great first step—but sometimes, your gut needs more personalized support. That’s where we come in.
At Total You Health, we offer simple testing that identifies what your body is lacking and custom patches to deliver those nutrients gently—no guesswork, no overwhelm.
Ready to Take Control of Your Health?
Tired of struggling and not feeling your best? Total You Health is here to help! With Body Balance Testing, we give your body exactly what it needs to function at its best. Check out our website to learn how you can start feeling better today and improve your gut health – https://totalyouhealth.org/body-balance-testing/.
