People are constantly asking me what gut-friendly foods they can add to their lives.

They are tired of constant bloating, constipation and even worse autoimmune disease that comes along with having a leaky gut.

People are wising up to the fact that if they want to feel good they need to take care of their gut health.

What are some signs you have an unhealthy gut?

I’m glad you asked…I have a detailed post about unhealthy guts if you need it. This post contains affiliate links at no cost to you…thanks in advance.

Let’s take a quick look at a few signs your gut is unhealthy

  • Migraines
  • Bloating
  • Acne
  • Eczema
  • Constipation/diarrhea
  • Autoimmune Disease
  • Weight problems
  • Fatigue

If you are struggling with any of those symptoms Dr. Jockers has a Digestive Health Restoration Program about how deeply the gut and brain are connected and what you can do today to start feeling better.

Eating leaky gut-friendly foods is a smart way for anyone to improve their health.

Your gut is responsible for creating neurotransmitters or those happy hormones that help protect against anxiety and depression.

Your gut is where most of your immune system resides.

Your gut is responsible for properly digesting your food to make sure each cell has the nutrients it needs to thrive.

Your gut health is vital to how you feel when you wake up in the morning.

Let’s take a look at the Best Gut-friendly foods you should be eating

Guess what…this gut-friendly foods list is histamine friendly also. If you are dealing with histamine intolerance, which many of my readers are, I took that into account when I created this list.


This hot spicy root has been used for thousands of years to help treat colds, nausea, arthritis, and migraines. (source) It has strong anti-inflammatory properties to calm your gut. Ginger is antifungal and antibacterial so its a perfect choice for anyone dealing with SIBO or candida overgrowth.

It was shown in a recent study to protect against gastric ulcers by reducing inflammatory cytokines. (source)

You can make tea out of ginger or use it in cooking such as stirfry or with baked chicken.


Eating fresh pineapple gives you a heavy hit of digestive enzymes. The main enzyme Bromelain helps break down and digest protein. Bromelain is often used in conjunction with quercetin to help reduce histamine levels and lower allergies in general.

Don’t count on canned pineapple to give you the same benefits. Choose fresh pineapple to eat in salads, lightly grilled, or try juicing it.

We love just serving fresh pineapple at the kitchen table with dinner. It’s one of my children’s favorite foods.


Coconut has shown it’s self to be a true superfood and for good reason. Consuming coconut oil is one of the best gut-friendly foods you can eat. It’s loaded with healthy fats and it has strong antibacterial and antifungal properties.

Anyone dealing with SIBO or candida overgrowth should be eating a tablespoon of coconut oil a day. It is also helpful for constipation, the oil gets things moving in a natural way without taking laxatives.

We love adding it to our oatmeal or using it to fry foods.

Bone Broth

I used to be scared of bone broth after having a severe histamine reaction after drinking some that sat in my fridge a few days.

I have learned my lesson and now I can still enjoy the benefits of bone broth when I cook it quickly using my Instant Pot. It allows me to make a bone broth that is nutrient rich in a short amount of time, greatly reducing histamine levels.

Bone broth is such a powerhouse food that contains collagen, gelatin, and glutamine which all help repair a leaky gut lining. It also gives the digestive system a rest and is very gentle on an upset stomach.

I normally make mine with veggies and chicken bones but you can use beef as well.

Steamed Vegetables

Steaming your veggies allows them to cook quickly which helps seal in the nutrients instead of boiling them away in water. When you cook the fiber in the vegetables it’s easier for you to digest when dealing with leaky gut.

You could even add a little coconut oil and salt to your veggies for an added boost.

Grass Fed Meats

You may not think meat to be the best choice for repairing a leaky gut but choosing the right kind of meats are gut-friendly foods.

Conventional meats can be high in omega 6 fatty acids which create inflammation in the body. Choosing grass-fed fresh meats to give you omega 3 essential fatty acids which help reduce inflammation.

Grass-fed meats are also free of antibiotics, hormones, and toxins that damage the gut.

Remember to choose fresh meats and never eat leftover meat that has been in the fridge if you have allergies or histamine issues. If you made to much meat you can quickly freeze leftovers instead.


This butter is similar to clarified butter but is made from grass-fed animals and contains more beneficial nutrients and several fatty acids. Ghee is free of lactose or casein so it’s a great choice for anyone dealing with food allergies.

Ghee contains butyrate acid, a short chain fatty acid that aids in healing the gut. It has been shown to provide relief for those struggling with Crohn’s and ulcerative colitis. (source)

Since ghee has a high smoke point you can use it to sautee vegetables and meat or just put it right on your food for a buttery rich flavor.

Are you serious about improving your gut health?

Adding in these gut-friendly foods to your life is a great step in repairing your gut but if you have issues like major allergies, autoimmune disease or migraines… you are going to have to get serious.

If you suffer from brain fog, IBS, autoimmune disease, or depression the Digestive Health Restoration Program is for you!

It’s created by a doctor who knows gut health and contains practical steps you can take today to start feeling better.


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Let us know what gut-friendly foods you love to eat and what kind of gut problems you are dealing with.

Comment below!

You need to be eating these gut-friendly foods because gut health is everything. Stop struggling with sibo and candida, weight gain and fatigue. Take care of your gut.

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