Gut Friendly Food Sample
Gut Friendly Food List with Recipes- Laguna Gut Protocol
An integral part of the Laguna Gut Protocol
(partial list - expanded list and recipes with program)
Nourishing Your Gut—One Bite at a Time
The key to healing your gut isn’t just what you remove—it’s what you add back in. During your 30-Day Herbal Gut Reset, you’ll focus on whole, anti-inflammatory foods that support the gut lining, feed beneficial bacteria, and calm the immune system.
This isn’t about strict rules or restriction. It’s about choosing foods that love your gut back.
Gut Friendly Food Categories
Here’s a sample list of gut-supportive foods you can mix and match based on your preferences and what’s in season:
Vegetables (Cooked or Lightly Steamed)
- Zucchini
- Carrots
- Squash (butternut, acorn, delicata)
- Green beans
- Spinach & kale (cooked)
- Beets
- Sweet potato
- Fennel
- Parsnips
- Celery root
Tip: Light cooking makes veggies easier to digest while preserving nutrients.
Easy-to-Digest Grains
- White rice (organic, soaked if possible)
- Quinoa
- Gluten-free oats
- Buckwheat
- Millet
- Tapioca
Avoid wheat, rye, and barley—these can be inflammatory for sensitive guts.
Healthy Fats
- Olive oil (extra virgin)
- Avocado oil
- Coconut oil
- Ghee (clarified butter)
- Flax or hemp seed oil (cold only)
Clean Gut Friendly Proteins
- Organic chicken
- Wild-caught fish (especially salmon, sardines)
- Pasture-raised turkey
- Soft-cooked eggs (if tolerated)
- Bone broth (gut lining support)
Gut-Supportive Fruits (in moderation)
- Blueberries
- Papaya
- Banana (just ripe)
- Apples (cooked or stewed)
- Pears (cooked)
- Kiwi
Fermented Foods (optional, introduce slowly week 3 on)
- Sauerkraut (raw, unpasteurized)
- Coconut yogurt (unsweetened)
- Kimchi
- Miso (in soups, not pasteurized)
- Beet kvass
These provide natural probiotics but may need to be introduced gradually depending on sensitivity.
Healing Beverages
- Herbal teas (Better Brain, Morning Glory, Holy Basil, Peppermint, Fennel)
- Bone broth or veggie broths
- Water with lemon or ACV
- Electrolyte water with no additives
Notes:
- All foods should be free from artificial additives, refined sugar, and seed oils
- Focus on simple meals with 3–5 ingredients
- Chew slowly and eat mindfully—this is part of the reset!
Sample Gut Friendly Recipes:
Gut-Healing Morning Smoothie
| Ingredients | Instructions |
|---|---|
| 1 cup unsweetened almond or coconut milk ½ cup blueberries (fresh or frozen) 1 ripe banana 1 tbsp ground flaxseed or chia 1 tsp grated ginger 1 scoop collagen powder (optional) 1 dropper Brain Power Extract (optional) Ice cubes to blend |
1. Add all ingredients to a blender. 2. Blend until smooth and creamy. 3. Sip slowly to support digestion. |
Bone Broth Congee with Healing Herbs
| Ingredients | Instructions |
|---|---|
| 1 cup white or jasmine rice 6 cups bone broth (chicken or beef) 1" ginger, sliced 1 garlic clove, minced ½ cup carrots, chopped ½ cup shredded chicken (optional) 1 tbsp coconut aminos 1 tsp turmeric powder Optional: Reishi or Astragalus slices (remove before serving) |
1. Combine rice, broth, ginger, garlic, carrots, and turmeric in a pot. 2. Simmer 60–90 mins, stirring occasionally. 3. Add chicken, cook 5 more mins. 4. Remove herbs and serve warm. |
Warm Roasted Veggie Salad
| Ingredients | Instructions |
|---|---|
| 1 small sweet potato, cubed 1 beet, peeled and sliced 1 cup carrots, chopped 1 tbsp olive oil 1 cup arugula or baby spinach 1 tbsp apple cider vinegar ½ avocado, sliced |
1. Preheat oven to 400°F. 2. Toss root veggies in olive oil and roast 25–30 mins. 3. Toss greens in vinegar, plate with roasted veggies and avocado. 4. Serve warm. |