Top 10 Gut-Friendly Foods For Super Busy Women

Have you dealt with digestive issues, bloating, difficulty losing weight, heartburn, fatigue, or brain fog? These are symptoms that many women have experienced dealing with an imbalanced gut.

There are many factors that play into the health of your gut, however, the easiest place to begin improving your gut health and gut microbiome, is with what you eat (or don’t eat).

The gut plays a large role not just in your digestive health, but is also interconnected with your other major systems, such as your immune system. 70% of your immune system is housed within the gut.

There are strong links between your gut and your brain, so if you struggle with fatigue, brain fog, or focusing issues, it might actually be starting with your gut.

Ready for 11 of the best foods that you can eat for your gut and digestive health?

By adding these 11 foods into your diet can help you create a healthy, well-balanced diet that makes you feel amazing, gives you energy, improves your immune system, helps reduce bloating, supports weight loss efforts, and minimizes brain fog all at the same time.

The best foods for your gut contain higher amounts of nutrients, like fiber, probiotics, prebiotics, protein, and many different vitamins and minerals. Of course, some foods on this list you might still be sensitive to if you have conditions like Crohn’s, IBS, or gastritis, so add the foods that work best for your body.


If you are not allergic or sensitive to dairy, yogurt is one of the best foods to add to your daily routine. Look for yogurt with live cultures, such as Greek yogurt, as it contains a good amount of probiotics to help your gut microbiome. Just a small serving of yogurt a day is all you really need, and you will get that gut-friendly bacteria along with calcium and protein as an added bonus.

Tip – Get the unsweetened varieties of yogurt, then sweeten it yourself with honey or another type of natural sweetener. It will be less processed and you can avoid unhealthy sugars.

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Next up is another type of probiotic in kimchi. If you have never heard of this before, it is a type of fermented vegetable that is popular in Korean cuisine. Many fermented foods will help to balance out of the good and bad bacteria in your stomach and improve your digestive system. Plus, it has many other vitamins and minerals, and a good amount of fiber.

Tip – Kimchi tastes great when served with meat or fish. If you are not a big meat eater, try it with your eggs.

Apple Cider Vinegar

“Apple cider vinegar has long been a staple in recipes and in home remedies. Some believe it is an age-old secret and a fountain of youth ingredient that you already have in your kitchen.”

Amy Leigh Mercree

This has become a trending topic in recent years, so it’s probably something you are familiar with. There are numerous health benefits to apple cider vinegar, which is why it is so highly regarded, especially in the alternative and natural health space. But for gut health, it also has some unique benefits.

Apple cider vinegar can help create more hydrochloric acid, which is a type of acid in your gut that allows you to digest carbs and fats more effectively. It is also great for people with GERD or acid reflux.

Tip – Take a shot of apple cider vinegar every morning, mixed with a small amount of water, to get your digestion on track from the start.


Another type of fermented vegetable that is amazing for your gut health is sauerkraut. It is made from cabbage that is fermented and can be put alongside many dishes, like sausages, meats, even other vegetables. It provides probiotics and is also a good form of dietary fiber. Sauerkraut contains vitamins C and K, potassium, calcium and phosphorus.

For best results, be sure to grab the raw sauerkraut in the refrigerated section of the grocery store. Canned sauerkraut will still be able to provide some benefits, however, heat used in the canning process does kill the good bacteria living in your sauerkraut, it only happens at 115°F (46°C).

Tip – Top any savory dish with some sauerkraut. I even like to eat it right out of the jar!

Fish and Fish Oil

Both fish and fish oil are really good for your gut, and the rest of your body. If you have been dealing with digestive issues, adding a serving of fish to your day can help tremendously. You can also use fish oil supplements if you prefer and aren’t a big fan of eating fish.

In addition to the gut benefits, fish and fish oil also contain omega-3 fatty acids, and protein, all of which are great for your health.

Tip – Enjoy salmon or another fatty fish a few days a week to increase the fish oil in your diet.


If you have ever tried Ginger-Ale or ginger tea for an upset stomache?..

Then you are already aware ginger can be great for nausea and gut issues. But in addition to helping when your stomach is already hurting, ginger also helps digestion on a more regular basis. Ginger comes in many forms, such as fresh, sliced, pickled, powder, tea, frozen, and in supplements. This makes it easy to add to your diet.

Tip – Have a cup of ginger tea each evening to settle your stomach.


When it comes to nuts, most of them have a good amount of vitamins and minerals, but almonds are best for your gut. They contain probiotic properties, therefore a handful of almonds or almond butter is going to improve your digestive health.

Tip – Dip your apples in almond butter as a healthy snack.


Next to yogurt, kefir is probably one of the healthiest and best forms of dairy for your gut health. It is a cross between milk and a liquid yogurt, with many different live strains of good bacteria to help improve your digestion.

Tip – Improve your gut health by using kefir for your morning smoothie instead of regular milk.

Sprouted Grain and Sourdough Bread

When it comes to bread, you don’t need to skip it entirely to improve your gut, unless you are sensitive to wheat or gluten. However, you do want to choose the right varieties to help your digestion. This includes both sprouted grain bread and sourdough bread.

Sprouted grain bread is much less processed and contains more of the actual whole grains it promises. It is much gentler on your stomach than other types of wheat bread. Sourdough bread is ideal if you have a sensitive stomach, but still want bread. Many people with IBS can still eat sourdough.

Tip – Enjoy a piece of sprouted grain bread with avocado and egg for a well-balanced breakfast of carbs, fiber, fat, and protein.

Bone Broth

It’s time to start trading the regular broth for bone broth! This is so amazing for your health, containing dozens of vitamins and minerals, and collagen to help your bones and skin. You can use bone broth in your soup and other dishes, or just heat it up and drink like you would regular broth.

Tip – Add bone broth to your gravy or soup to make it more flavorful and nutritious.

Anti-Inflammatory Foods

Lastly, there are foods that are known for being anti-inflammatory, which can also help your gut if you struggle with gas and bloating. An anti-inflammatory diet focuses on fruits and vegetables, foods containing omega-3 fatty acids, whole grains, lean protein, healthy fats, and spices.

Some anti-inflammatory foods already mentioned include almonds and fish oil. More anti-inflammatory foods that are good for your gut include:

Flax seeds

So enjoy adding these gut lovin’ foods into your diet bit by bit. Remember that small changes can add up to long-term big results. You’ve got this, Busy Beauty!

Do you want some shortcuts to reduce bloating (that actually work)?

Published by HealthGuruGal

I share health solutions that practical and actually work! I'm an Olympic gold medalist who evolved into a busy mom, and has become obsessed with easy health solutions. I believe everyone has AMAZING inside of them and if you stick with me, you'll believe it too!

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