Top 5 Foods That Soothe an Irritated Gut

When your gut feels inflamed, bloated, or just plain cranky, the last thing you want to do is throw more fuel on the fire. Luckily, there are gentle, nutrient-rich foods that can help calm irritation, restore balance, and support your gut lining.

Here are my top 5 functional medicine–approved foods to soothe an irritated gut:

1️⃣ Bone Broth

Bone broth is rich in collagen, gelatin, and amino acids like glutamine that nourish and repair the intestinal lining. Its warm, soothing nature makes it perfect for sipping when digestion feels off.

💡 Tip: Choose slow-simmered, organic bone broth or make your own at home.

2️⃣ Cooked Carrots & Squash

Soft, well-cooked root vegetables are easy to digest and provide soluble fiber that feeds good gut bacteria without over-fermenting. Carrots, butternut squash, and zucchini are great choices.

💡 Tip: Roast, steam, or puree for a gut-friendly side dish or soup base.

3️⃣ Aloe Vera Juice

Aloe vera can calm inflammation and support mucosal healing. Look for an inner fillet, decolorized aloe juice to avoid laxative effects.

💡 Tip: Sip 2–4 ounces diluted with water once a day when you’re flared.

4️⃣ Wild-Caught Salmon

Rich in omega-3 fatty acids, salmon helps reduce gut inflammation and supports a healthy gut barrier.

💡 Tip: Bake or poach for a gentle, easy-to-digest protein source.

5️⃣ Coconut Yogurt (Unsweetened)

If you tolerate fermented foods, coconut yogurt provides probiotics that help rebalance the microbiome. Choose one without added sugars to avoid feeding unwanted bacteria.

💡 Tip: Start with small amounts and increase slowly to prevent bloating.

Putting It All Together

A simple meal might look like:
🍲 Bone broth–based soup with carrots, zucchini, and shredded chicken
🥄 Side of coconut yogurt with cinnamon
💧 Aloe juice shot to finish

By gently nourishing your gut with these foods, you give your digestive system the tools it needs to heal.

The Bottom Line

Gut healing isn’t just about what you remove — it’s also about what you add in. These five foods provide soothing nutrients that can calm inflammation, repair the gut lining, and help you feel more comfortable after meals.

📅 Book a Free Discovery Call to find out which gut-healing foods are best for your unique body and symptoms.