GUT HEALING DIET
A Practical Handbook for Supporting Digestion, Reducing Inflammation & Building a Healthy Foundation
Healing the gut isn't about following a perfect diet.
It's about creating an environment where the digestive system can do what it was designed to do: break down food, absorb nutrients, eliminate waste, and support the body's natural healing processes.
Whether you follow an animal-based, omnivore, vegetarian, or budget-conscious approach to eating, the principles of gut healing remain largely the same.
The goal is simple:
• Reduce irritation and inflammation
• Improve digestion and nutrient absorption
• Support healthy elimination
• Replenish key nutrients and minerals
• Build a strong foundation before moving into more advanced protocols
This guide is intended as a general gut-healing framework. Individuals with severe digestive symptoms, autoimmune conditions, suspected Candida overgrowth, parasites, or chronic illness may require a more structured therapeutic approach.
FOOD QUALITY MATTERS
Whenever possible, prioritize:
• Organic produce
• Garden-grown foods
• Local farms
• Pasture-raised animal products
• Wild-caught seafood
• Wild game
• Minimally processed foods
However, don't let perfection stop you from making progress.
Many people see significant improvements simply by focusing on whole foods and reducing processed foods, even when every ingredient isn't organic.
Do the best you can with your budget, resources, and season of life.
COMMON FOODS OFTEN REMOVED DURING GUT HEALING
While every person is different, certain foods are commonly associated with digestive discomfort, inflammation, bloating, food sensitivities, and poor nutrient absorption.
Many people choose to temporarily remove:
• Gluten-containing grains (wheat, barley, rye)
• Conventional dairy products
• Refined sugar
• Artificial sweeteners
• Industrial seed oils
• Ultra-processed foods
• Excess alcohol
The goal is not necessarily lifelong avoidance.
Instead, removing these foods temporarily can help calm inflammation and make it easier to identify potential triggers.
CONVENTIONAL DAIRY: WHY WE OFTEN REMOVE IT FIRST
Alongside gluten, conventional dairy is one of the most common contributors to digestive complaints, congestion, food intolerances, and true food allergies.
For some individuals, dairy may contribute to:
• Bloating
• Gas
• Diarrhea or constipation
• Sinus congestion
• Excess mucus production
• Skin issues
• Fatigue
• Joint discomfort
It's important to understand that lactose intolerance and a dairy allergy are not the same thing.
Lactose intolerance occurs when the body struggles to digest lactose, the natural sugar found in milk.
A dairy allergy or dairy protein sensitivity involves a reaction to proteins such as casein or whey and may trigger digestive symptoms, skin issues, congestion, inflammation, or other immune-related reactions.
Some individuals who tolerate lactose-free dairy still react to dairy proteins.
Because reactions are not always immediate, many people never realize dairy may be contributing to their symptoms.
For this reason, conventional dairy is often removed completely during the initial gut-healing phase and reintroduced slowly later.
What About Raw Dairy?
Raw milk is different from conventional pasteurized dairy and is often tolerated better by some individuals.
However, it should still be reintroduced thoughtfully and monitored for reactions.
What About Fermented Dairy?
Fermented dairy products may be easier to digest because some of the lactose has already been broken down during fermentation.
Examples include:
• Yogurt
• Kefir
• Cultured buttermilk
• Certain aged cheeses
However, they can still trigger symptoms in sensitive individuals and should be reintroduced cautiously.
PRIORITIZE NUTRIENT-DENSE PROTEIN
Protein provides the building blocks needed for tissue repair, enzyme production, hormone function, immune health, and maintaining healthy muscle mass.
Whenever possible, prioritize nutrient-dense protein sources such as:
• Beef
• Wild game (deer, elk, moose, bison, antelope, etc.)
• Lamb
• Poultry
• Seafood
• Eggs
• Organ meats (if desired)
Alternative Protein Sources
Depending on personal preferences, health conditions, ethics, or budget, some individuals may also utilize:
• Properly prepared beans
• Lentils
• Split peas
• Dairy products (if tolerated)
• Nuts and seeds (if tolerated)
Organ meats such as liver are often recommended because they are exceptionally nutrient-dense and naturally rich in vitamin A, B vitamins, iron, copper, and other nutrients.
However, not everyone is comfortable consuming liver. Some people prefer to avoid it due to concerns about toxin exposure, personal preference, taste, or sourcing quality.
If you choose to consume liver, sourcing from healthy pasture-raised animals or trusted local farms is generally preferred.
MINERALS: THE FOUNDATION OF HEALING
The body cannot repair tissue, produce enzymes, maintain stomach acid, regulate the nervous system, or properly detoxify without minerals.
Many people struggling with digestive issues are also deficient in key minerals.
Important minerals include:
• Magnesium
• Zinc
• Iron
• Potassium
• Sodium
• Selenium
• Copper
Mineral-rich foods include:
• Red meat
• Wild game
• Seafood
• Bone broth
• Eggs
• Kelp and sea vegetables
• Mineral-rich vegetables
• Herbal infusions
Additional support may include:
• CocoBLUE
• Real sea salt
• Quality electrolyte supplements
• Trace mineral supplements
Rather than purchasing large amounts of individual minerals, consider starting with broad-spectrum mineral support and mineral-rich foods.
More is not always better. Minerals work together, and taking excessive amounts of individual minerals can sometimes create imbalances elsewhere in the body.
HEALTHY FATS: FUEL FOR HEALING
For decades, many people were told that fat was the enemy.
In reality, healthy fats are essential for life.
The brain is largely composed of fat. Hormones rely on cholesterol. Every cell membrane in the body requires fat for structure and function.
Healthy fats help support:
• Brain health
• Hormone production
• Nervous system regulation
• Nutrient absorption
• Energy production
• Cell repair
Fats to Prioritize
• Tallow
• Butter (if tolerated)
• Ghee
• Olive oil
• Coconut oil
• Avocados (if tolerated)
• Fatty fish
• Egg yolks
• Animal fats from healthy livestock and wild game
Fats Often Minimized
• Canola oil
• Soybean oil
• Corn oil
• Cottonseed oil
• Vegetable oil blends
• Margarine
• Highly processed seed oil
SUPPORT DIGESTION
Digestion does not begin in the stomach.
It begins in the mouth.
Every bite of food should ideally be chewed thoroughly before swallowing. Chewing mechanically breaks food into smaller pieces while saliva begins the digestive process.
Saliva contains enzymes that help break down carbohydrates and signals the rest of the digestive tract that food is on its way.
When food is swallowed too quickly, larger food particles reach the stomach and intestines, increasing the burden on the digestive system.
The digestive tract functions as one connected system:
Mouth → Esophagus → Stomach → Small Intestine → Large Intestine → Colon
Each step depends on the step before it.
If food is not properly chewed, stomach acid has a harder job.
If stomach acid is insufficient, proteins may not be broken down efficiently.
If digestion is impaired in the stomach, nutrient absorption may suffer further down the digestive tract.
Digestion Takes Time
Digestion is also a process that takes time.
The body needs an opportunity to break down food, absorb nutrients, and move food through the digestive tract before more food is introduced.
Constant grazing, eating every hour, or continuously snacking throughout the day may make it more difficult for the digestive system to complete one meal before another arrives.
While nutritional needs vary from person to person, many people benefit from focusing on balanced meals and allowing adequate time between meals and snacks whenever possible.
To support digestion:
• Chew thoroughly
• Eat slowly
• Avoid rushing meals
• Avoid eating while highly stressed
• Allow adequate time between meals and snacks
• Stay hydrated
• Consider digestive-supportive herbs such as ginger, chamomile, fennel, peppermint, or digestive bitters
SUPPORT ELIMINATION
The body must eliminate waste efficiently in order to maintain health.
Daily bowel movements are one of the body's primary methods of removing waste products, toxins, hormones, and byproducts of normal metabolism.
Support elimination through:
• Adequate hydration
• Mineral intake
• Fiber (as tolerated)
• Physical movement
• A nutrient-dense diet
KEEP A FOOD & SYMPTOM JOURNAL
One of the most valuable tools during gut healing costs nothing: a notebook.
Throughout the process, consider keeping a simple journal of:
• Foods eaten
• Digestive symptoms
• Energy levels
• Mood changes
• Sleep quality
• Skin changes
• Congestion or mucus production
• Headaches
• Joint discomfort
• Bowel movements
• Anything else that stands out
You don't need to record every calorie or weigh every bite of food.
Instead, simply make notes such as:
"Added yogurt back after 3 months. Felt bloated and congested later that evening."
"Added tomatoes back this week. No noticeable reaction."
"Removed conventional dairy and noticed less sinus congestion within two weeks."
"Added sourdough bread back in. Experienced increased bloating and fatigue the following day."
"Increased water and mineral intake. Energy improved and bowel movements became more regular."
"Added raw milk back slowly. No digestive symptoms noticed."
"Noticed headaches every time I consume artificial sweeteners."
Over time, these notes can reveal patterns that are easy to miss in day-to-day life.
Your journal becomes a record of what works well for your body, what doesn't, and where further healing may be needed.
FOODS THAT MAY CAUSE PROBLEMS FOR SOME PEOPLE
Not everyone reacts to the same foods.
However, some foods are more likely to trigger symptoms in sensitive individuals.
This does not mean these foods are "bad" or that everyone should avoid them.
Instead, these categories can be helpful to consider if symptoms persist despite following the general gut-healing principles outlined above.
Common High-Histamine Foods
Histamine is a naturally occurring compound found in many foods and produced by the body itself.
Some individuals with allergies, chronic inflammation, digestive issues, mast cell activation, or histamine intolerance may notice symptoms after consuming high-histamine foods.
Potential symptoms may include:
• Headaches
• Flushing
• Congestion
• Itching
• Hives
• Digestive discomfort
• Increased anxiety
• Rapid heartbeat
Common high-histamine foods include:
• Aged cheeses
• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Vinegar
• Wine
• Beer
• Smoked meats
• Processed meats
• Cured meats
• Canned fish
• Sardines
• Mackerel
• Tuna
• Tomatoes
• Avocados
• Spinach
• Eggplant
• Dried fruit
• Chocolate
Not everyone needs to avoid these foods.
However, if symptoms seem to worsen after consuming them, a temporary reduction may be worth exploring.
Common Nightshade Foods
Nightshades are a family of plants that contain naturally occurring compounds that some individuals may be sensitive to.
Potential symptoms may include:
• Joint discomfort
• Digestive irritation
• Skin flare-ups
• Increased inflammation
Common nightshades include:
• Tomatoes
• White potatoes
• Bell peppers
• Hot peppers
• Jalapeños
• Cayenne peppers
• Paprika
• Chili powder
• Eggplant
Many people tolerate nightshades well.
Others find they feel better when reducing or temporarily removing them during periods of active healing.
Common Artificial Sweeteners
Artificial sweeteners are often marketed as healthier alternatives to sugar.
However, some individuals experience digestive symptoms, headaches, cravings, or changes in gut microbiome balance when consuming them.
Examples include:
• Aspartame
• Sucralose
• Saccharin
• Acesulfame Potassium (Ace-K)
• Neotame
• Advantame
If a sweetener is desired, many people choose to use small amounts of:
• Raw honey
• Local honey
• Pure maple syrup
These are still sugars and should be used mindfully, but they are generally less processed than artificial sweeteners and may be better tolerated by some individuals.
Common Food Additives & Preservatives
Some individuals notice improvements in digestion, skin health, energy, or overall wellness when reducing highly processed foods that contain numerous additives.
Examples include:
• Artificial colors
• Artificial flavors
• Preservatives
• Emulsifiers
• Highly processed gums and fillers
While not everyone reacts to these ingredients, simplifying food choices often makes it easier to identify what your body tolerates best.
HOW LONG SHOULD YOU FOLLOW A GUT HEALING DIET?
Most people benefit from following these guidelines consistently for approximately 8–12 weeks before beginning reintroductions.
Three months allows enough time for inflammation to calm, digestion to improve, and potential food triggers to become more obvious.
After that:
• Reintroduce one food at a time
• Eat it several times over 2–3 days
• Keep everything else the same
• Continue documenting any reactions in your journal
Watch for:
• Bloating
• Gas
• Skin reactions
• Congestion
• Fatigue
• Headaches
• Mood changes
• Changes in bowel movements
If symptoms appear, remove that food and try again later.
The goal is not to create a forever-restricted diet.
The goal is to identify which foods genuinely support your body and which foods may be contributing to symptoms.
CHOOSE THE APPROACH THAT FITS YOU
There is no single diet that works for everyone.
The best gut-healing diet is one that supports digestion, provides adequate protein, minerals, healthy fats, and nutrients, and is realistic for your lifestyle, budget, and health goals.
Animal-Based
Focuses primarily on:
• Beef
• Wild game
• Lamb
• Poultry
• Seafood
• Eggs
• Animal fats
• Bone broth
• Fruits
• Well-tolerated vegetables
Many individuals who follow an animal-based approach include fruits and selected vegetables.
Others prefer a stricter carnivore-style approach and consume only animal foods.
Both approaches exist under the broader animal-based umbrella.
Adjust food choices according to your goals, preferences, and how your body responds.
Sample Day
Breakfast:
• Eggs cooked in tallow
• Fresh berries
Lunch:
• Ground beef patties
• Bone broth
Dinner:
• Venison steak
• Cooked squash and steamed vegetables with butter, ghee, or olive oil
Snack Ideas (If Needed)
• Hard-boiled eggs
• Leftover meat
• Bone broth
• Cheese (if tolerated)
Traditional Omnivore
Focuses on:
• Animal proteins
• Vegetables
• Fruits
• Healthy fats
• Fermented foods (if tolerated)
• Properly prepared starches
Sample Day
Breakfast:
• Eggs with sautéed vegetables cooked in butter or ghee
• Fresh fruit
Lunch:
• Chicken thighs
• Roasted potatoes
• Mixed vegetables drizzled with olive oil
Dinner:
• Beef roast
• Steamed broccoli
• Sweet potato topped with butter or ghee
Snack Ideas (If Needed)
• Apple slices
• Hard-boiled eggs
• Nuts (if tolerated)
• Bone broth
• Fresh fruit
• Cheese (if tolerated)
• Vegetable sticks with hummus (if tolerated)
Budget-Friendly
Focuses on affordable nutrient-dense foods while still prioritizing protein, minerals, and healthy fats.
Examples include:
• Eggs
• Ground beef
• Chicken thighs
• Potatoes
• Carrots
• Cabbage
• Seasonal fruits and vegetables
• Homemade broth
Sample Day
Breakfast:
• Eggs
• Roasted potatoes cooked in butter, tallow, or olive oil
Lunch:
• Ground beef
• Cabbage
• Carrots cooked in butter, tallow, or olive oil
Dinner:
• Chicken thighs
• Potatoes topped with butter or ghee
• Homemade broth
Snack Ideas (If Needed)
• Hard-boiled eggs
• Apple slices
• Carrot sticks
• Seasonal fruit
• Leftover potatoes
• Homemade broth
• Leftover protein from previous meals
Vegetarian
Focuses on:
• Eggs
• Beans and lentils
• Vegetables
• Fruits
• Healthy fats
Careful attention should be given to protein intake, mineral intake, vitamin B12, iron, zinc, and overall nutrient density.
Sample Day
Breakfast:
• Eggs
• Fresh fruit
Lunch:
• Lentil soup
• Side salad with olive oil dressing
Dinner:
• Vegetable stew
• Properly prepared beans
• Steamed vegetables with olive oil
Snack Ideas (If Needed)
• Hard-boiled eggs
• Fruit
• Nuts and seeds (if tolerated)
• Vegetable sticks
• Hummus (if tolerated)
• Roasted chickpeas
Regardless of the approach you choose, focus on whole foods, adequate protein, healthy fats, minerals, hydration, and digestion-supportive habits.
WHEN TO CONSIDER A MORE STRUCTURED APPROACH
For many people, these principles alone provide a strong foundation for better digestion and overall health.
However, some individuals may benefit from a more targeted protocol due to:
• Persistent digestive symptoms
• Chronic bloating
• Recurrent yeast issues
• Intense sugar cravings
• Suspected Candida overgrowth
• Long-standing digestive dysfunction
If that sounds like you, continue to the next guide:
ANTI-CANDIDA GUT HEALING DIET
The Anti-Candida Gut Healing Diet builds upon the principles discussed in this guide while taking a more structured approach to reducing yeast overgrowth, stabilizing blood sugar, and supporting gut health.
A Quick Note
I've reviewed and revised this guide multiple times, but we're all human and sometimes things get missed.
If you notice a typo, formatting issue, broken link, conflicting information, or something that simply doesn't make sense, please let me know.
I do my best to keep these resources accurate, practical, and easy to understand, and I genuinely appreciate an extra set of eyes.
The goal is to make this information as helpful as possible for everyone who uses it.
Thank you for being here and for helping me continue to improve these resources. 🌿