5 gut-healing foods

Chronic constipation, bloating, gas, surprise diarrhea, reflux, halitosis are some of the symptoms you may have experienced or still experience if you suffer from chronic digestive issues. 

And sometimes symptoms might be systemic: brain fog, fatigue, joint pain, and even rashes. 

Gut issues can really be debilitating and impact the quality of your life leaving you feeling frustrated and disheartened. 

But don’t be because the good news is that you CAN heal your gut, if you put your heart to it, get the right support, and have a plan.

Some of the most common causes of gut imbalance include stress, antibiotics use, side effects from medication, a low-nutrient diet and inflammatory diet.

IBS, Small Intestinal Bacterial Overgrowth, GERD, H Pylori infection, Candida are some of the most common gut issues.

Here are 5 gut-healing foods and recipes to incorporate into your diet.

1. Garlic 

Despite its teeny little size, Garlic is considered a powerhouse food thanks to its many properties and incredible nutrients. 

Garlic has antioxidant activity, helps lower inflammation, and also supports a healthy balance of cholesterol. 

But when it comes to gut health, how can it support you?

Well, garlic is considered a natural antibiotic which means it will help reduce pathogenic bacteria in your gut, therefore, reducing your risk of gut imbalance and disease.

Its content of Inulin and FOS (Fructooligosaccharide) makes it a prebiotic. Prebiotics support gut health by feeding the good bacteria in our gut microbiome.


A regular intake of garlic in the diet is a great way to support a healthy balance of bacteria in your microbiome.

Now If you are diagnosed with SIBO or IBS (Small Intestinal Bacteria Overgrowth) garlic may sadly aggravate your symptoms. So try in small amounts if you are uncertain.

Isa-Welly Gut healing Shot! 

A great one for Candida overgrowth, thrush but also colds!

Blend 1garlic clove, 1shot of plain or coconut water, a pinch of cinnamon and, a small chunk of ginger for 1min, then pass through the sieve to remove fibrous pieces before drinking.

2. Ginger 

Ginger is a root plant that is often used to alleviate nausea and sickness. 

Its therapeutic compounds make it an antioxidant-rich plant with powerful anti-inflammatory properties.

When it comes to digestion, it is used to reduce symptoms of indigestion, heartburn and speed up gastric emptying.



On the other hand, too much of it or at a high dose can cause diarrhea, so as a caution start with small doses.

Ginger can be used in its root form, powder form, capsules, tincture, or as an essential oil.

Isa-Welly Therapeutic Drink. 

Great for Constipation, Irregular bowel, indigestion.

Grate ½ inch of Ginger in a cup and to that add some boiling water and a few peppermint leaves. Cover the cup and let it brew for 5 to 7min. Drink it slowly.

3. Cabbage Juice 

Cabbage is a cruciferous vegetable that has a wide range of benefits from supporting the immune system, reducing inflammation to supporting the liver detoxification process.

Its juice is often used therapeutically to help heal ulcers. Studies have shown that Cabbage juice heals ulcers much faster than the standard therapy.

And this is due to its Glutamine content.

Glutamine is an amino acid found in many foods but also in the human body. It plays a key role in supporting the integrity of the intestinal wall.

Isa-Welly Gut healing smoothie

Great for everybody

Blend 1 and ½ cup of Kefir, 1 frozen banana, 2 tbsp of milled flaxseeds. Quick, easy, and nutritious.


4. Kefir 

Kefir like most fermented foods has existed for thousands of years but has recently become a popular product in the Western World due to its gut-loving benefits. 

Kefir is fermented milk that tastes sour and has a thicker consistency than milk. Because it is fermented, it is rich in probiotics i.e live bacteria that will support your gut by increasing the beneficial bacteria.

Increasing beneficial bacteria increases our chances to reduce and fight pathogenic bacteria, and restore a balanced microbiome.

It tastes delicious if you are into the tangy yoghurty taste.

I‘m personally a huge fan and though there have not been large studies on the clinical benefits of fermented foods on human health, most people will benefit from incorporating them into their diet.

Isa-Welly Gut healing smoothie

Great for everybody

Blend 1 and ½ cup of Kefir, 1 frozen banana, 2 tbsp of milled flaxseeds. Quick, easy, and nutritious.

5. Apple Cider Vinegar 

Apple Cider Vinegar is a powerful and natural drink, made from apple cider.

It is used in the kitchen (to clean, cook), as a beauty product (to reduce acne, make hair shinier), and overall in the house for cleaning purposes.

Apple Cider Vinegar is considered a natural antimicrobial, that can support a healthier microbiome by inhibiting the growth of pathogenic bacteria. 

When consumed pre-meal it also stimulates the production of Hydrochloric acid which is the main component of our gastric acid, necessary to break down and digest foods.

Stress, vitamin deficiencies, age, medications, H pylori can all be causes of Low Hydrochloric acid. 

To support healthy levels of HCL, incorporate bitter foods such as Apple cider vinegar, dandelion, and rocket into your diet.

Isa-Welly ACV drink

2 tbsp of ACV, 1 tsp of honey, grated turmeric, 1 and 1/2cup of warm water.



Get my “5 step approach to heal your troubled gut”. It’s a free guide with gut-friendly recipes, tips, and tools on how to manage a troubled gut. Get it here

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