There are a number of gut-friendly diets out there. And if you have gut issues, it’s often hard to figure out the right eating plan. Should you avoid gluten or not? Should you try a food sensitivity test? Should you try the low FODMAP diet? With so many options (and so many opinions), figuring out what’s right for your body can seem pretty overwhelming. 

Today I’m here to tell you that maybe the solution is easier than you think. 

You see, the absolute best diet for gut health—and overall health—is a whole foods diet. And what I mean when I say whole foods is that the majority of your food comes directly from the earth or an animal.  

Benefits of a Whole Foods Diet Include: 

• Helps to lower inflammation
• Helps to strengthen your immune system 
• Feeds the good bacteria in your gut, which leads to a healthier gut microbiome 
• It’s loaded with fiber and other essential gut-healing nutrients 

What Foods are Considered Whole Foods?

These are foods that typically come unpackaged, such as oranges or cucumbers. If they are in a package or box, they should only have one ingredient, like rice or oats. 

Examples of whole foods include:

• Chicken and beef
• Fish
• Eggs
• Nuts and seeds
• Fruits and vegetables
• Organic dairy (if tolerated)
• Whole-grains (rice, buckwheat, oats, quinoa, millet)
• Extra virgin olive oil and coconut oil 

I get it. With our busy lives these days, eating only whole foods can seem impossible. And, that’s okay! It’s okay if you still eat out at restaurants or want to eat your favorite processed foods. The goal is that the majority of your food comes from whole foods. The closer you get to a whole foods diet, the better you will feel—and the better your gut will feel. 

Special Considerations: 

If your gut issues are rampant or you are just starting your gut healing journey, you may want to implement a specific eating plan to get symptoms under control. This may mean cutting out common food triggers, such as gluten or dairy, avoiding any food sensitivities you may have, or following a low FODMAP diet for a couple of weeks. These specialized diets are wonderful at controlling symptoms while you work to heal your gut. 

Not sure if you need a more restrictive diet? Any dietitian who specializes in gut health can help you sort this out. However, the first step should always be to switch to a whole foods diet. If you are still having symptoms, then you may want to do a more restrictive eating plan to control symptoms while you discover how to heal your gut.  

Check out my previous articles on how to identify your food triggers or the beginner’s guide to a low FODMAP diet to learn a little more. Also, make sure you talk to your healthcare provider before restricting any foods from your diet, as this step isn’t appropriate (or necessary) for everyone. 

Final thoughts: Regardless if you need to follow a more restrictive diet or not, the foundation of a whole foods diet is crucial for optimal gut health.