Lesson 2: Foods for Gut Health

foods for gut health


  • Coconut meat or flour
  • Chia seeds
  • Flaxseed
  • Pumpkin seeds
  • Hemp seeds
  • Quinoa, berries
  • Green bananas
  • Sweet potato
  • Carrots
  • Garlic
  • Leeks
  • Onion
  • Asparagus
  • Oats
  • Raw honey *kids over 2 years old
  • Real dark chocolate 

These foods act as food for your gut bacteria. They should be eaten raw to receive their full prebiotic benefits.

prebiotic foods and drinks

Cultured foods 

Sauerkraut, kimchi, cultured root veggies, traditional pickles, fermented relish, preserved carrots, preserved lemons, other fermented vegetables, and unpasteurized miso support healthy gut function. Purchase only homemade or real cultured foods from the refrigerator section of your store.

Fermented Dairy

Sugar-free yogurt or kefir are excellent choices. *Cashew or coconut yogurt if there is a dairy intolerance.


Good Belly Shots (raspberry is my favorite), Kavita, and coconut water kefir.