5 easy foods to help heal your gut

Your gut isn’t just where food goes to digest—it’s the powerhouse behind your energy, mood, immune system, and even your skin. Healing your gut starts with what you put on your plate. Below are five powerhouse foods that help repair, replenish, and rebalance your gut microbiome. Add them to your daily routine and watch your body transform from the inside out.

🥬 1. Sauerkraut

Fermented cabbage might not sound glamorous, but sauerkraut is a probiotic-rich superstar. It’s loaded with beneficial bacteria that help balance the gut microbiome, improve digestion, and boost your immune system. Because it’s fermented, it also contains enzymes that help break down food more efficiently.

Quick Use: Top your scrambled eggs or avocado toast with a spoonful of sauerkraut. Keep it raw (don’t cook it!) to preserve those gut-loving probiotics.

🥣 2. Yogurt

Yogurt is one of the most accessible probiotic foods you can add to your diet—as long as you skip the sugary, flavored ones. Look for organic, grass-fed yogurt with live active cultures. The probiotics in yogurt help restore gut flora, ease bloating, and keep things regular.

Quick Use: Layer yogurt with berries and a sprinkle of hemp seeds or chia for a gut-healing breakfast bowl.

🥛 3. Kefir

Kefir is like yogurt’s wilder, tangier cousin. It contains even more probiotic strains than yogurt and is incredibly effective for rebalancing the gut, especially after antibiotics or illness. It also has antimicrobial properties and supports healthy digestion.

Quick Use: Blend kefir with frozen berries, a banana, and a drizzle of raw honey for a 30-second gut-healing smoothie.

🫐 4. Blueberries

Blueberries feed your good gut bacteria thanks to their high fiber and polyphenol content. They help reduce gut inflammation, repair the intestinal lining, and support a healthy microbiome.

Quick Use: Toss them into your yogurt, oatmeal, or just snack on them fresh. They’re also amazing frozen and eaten like candy.

🌿 5. Lentils

Lentils are a prebiotic food—meaning they feed the good bacteria already living in your gut. They're rich in fiber, plant protein, and essential minerals that promote healthy digestion and bowel movements.

Quick Use: Simmer cooked lentils with garlic, onion, cumin, and bone broth for a nourishing, gut-soothing stew.

🌱 Bonus Gut Support: Flora Biome

While these five foods lay the foundation, supporting your gut with a daily probiotic like Flora Biome (my go-to 3-in-1 pre, pro, and postbiotic) takes healing to the next level. It helps repopulate your gut with beneficial strains, supports digestion, and balances your internal ecosystem.

Pair that with a clean, whole-foods diet and you’re no longer just surviving—you’re thriving.

✨ Final Thoughts

Gut healing doesn’t need to be complicated. Small daily choices—like incorporating probiotic and prebiotic foods, reducing processed junk, and nourishing your gut with products like Flora Biome—add up to massive transformation over time.

Trust your body. Support your gut. And let it do what it was designed to do: heal.

Grab my favorite pre-pro and post biotic to help you along the way on your gut journey