Tips For Easy Gut-Friendly Food Choices
1. What to Look for on Labels – Food Choices
- Short Ingredient Lists → Fewer additives = easier digestion
- No Artificial Sweeteners → Avoid sucralose, aspartame, and saccharin
- Low Added Sugar → Stick to under 5g per serving
- No Seed Oils → Avoid canola, soybean, and vegetable oils (look for olive, avocado, or coconut oil instead)
- High-Quality Protein → Choose organic, pasture-raised, or wild-caught if possible
- Live & Active Cultures → For yogurt, kimchi, kefir, check for “contains live probiotics”
2. Recommended Brands & Best Food Choices
Greek Yogurt (Probiotic-Rich & Easy to Digest)
Best Brands:
- Siggi’s (low sugar, no gums or additives)
- Fage (high protein, minimal ingredients)
- Chobani Plain (avoid flavored options with added sugar)
What to Look For:
- Whole milk or 2% (better digestion vs. fat-free)
- No added sugar (flavored yogurts = hidden sugar)
- Contains “live and active cultures”
Milk & Dairy-Free Alternatives
Best Brands:
- A2 Milk (easier digestion than regular dairy)
- Malk (almond milk with no gums or fillers)
- Califia Farms Unsweetened Coconut/Almond Milk (simple ingredients)
What to Look For:
- No carrageenan or gums (can cause bloating)
- Unsweetened (flavored versions = hidden sugar)
Bread & Wraps (Gluten-Free or Easy to Digest)
Best Brands:
- Food for Life Ezekiel Bread (sprouted, gut-friendly)
- Siete Almond Flour Wraps (grain-free, no seed oils)
- Canyon Bakehouse Gluten-Free Bread (better texture, minimal additives)
What to Look For:
- Sprouted grains or sourdough (easier to digest)
- No seed oils (canola, soybean, etc.)
- Low sugar & no added gums
Oatmeal & Granola (Gut-Healthy & Filling)
Best Brands:
- Bob’s Red Mill Gluten-Free Oats (less processed, no cross-contamination)
- Purely Elizabeth Granola (no refined sugar, gut-friendly ingredients)
- One Degree Organic Sprouted Oats (easier digestion)
What to Look For:
- Sprouted or steel-cut oats (better for digestion)
- No artificial flavors or oils
- Low sugar (< 5g per serving)
Nut Butters (Clean & Gut-Friendly)
Best Brands:
- MaraNatha Almond Butter (no palm oil)
- Crazy Richard’s Peanut Butter (only peanuts, no added sugar)
- Georgia Grinders Cashew Butter (minimal ingredients, smooth)
What to Look For:
- Only 1-2 ingredients (nuts + salt)
- No palm oil or added sugar
Snacks & Easy Grab-and-Go Foods
Best Brands:
- Simple Mills Crackers (almond flour, no seed oils)
- Lesser Evil Popcorn (coconut oil, gut-friendly)
- Siete Grain-Free Chips (no corn, gut-friendly oils)
- RX Bars (minimal ingredients, high protein)
- Hummus (Cedar’s or Hope Foods) (olive oil, no canola oil)
What to Look For:
- Minimal ingredients
- No refined seed oils
- No artificial flavours or colours
Best Cooking Oils for Gut Health
Best Brands:
- California Olive Ranch Extra Virgin Olive Oil
- Chosen Foods Avocado Oil
- Nutiva Organic Coconut Oil
What to Look For:
- Cold-pressed or extra virgin (higher quality)
- No blends with canola/soybean oil
Final Tips for Easy Gut-Friendly Shopping
- Shop the perimeter of the store (fresh, whole foods = better digestion)
- Also, check ingredient lists, not just marketing claims (even “healthy” products can have hidden additives)
Buy organic for high-pesticide foods (like berries, spinach, and apples)
