My Go-To Gut Friendly Grocery List

Happy 2019, everyone! Things have been a little quiet around the blog as we’ve adjusted to our new life in Austin (and survived the holidays, no biggie). But I’m excited to dive straight back into the wonderful world of gut health, kicking off the new year by going back to basics.

This week we’re talking grocery shopping. Yep, you heard me right! That’s because eating well and feeling well usually starts with what’s in your pantry. I’m sharing my go-to gut-friendly grocery list: what’s in my shopping cart each week and why. Plus, I’m sharing a free printable list with all my favorite goodies!

What’s in My Cart

So if I had to pick 42 foods to take with me to a desert island, these would be them. These are my staples, my buddies. My “can’t live without” crowd. Maybe you are a little more minimalist, say, might only take ten foods with you to a desert island, but I’m fully ready to admit that I’m a little high maintenance.

And don’t worry, these aren’t the only foods in my kitchen either. There’s definitely a good 30% of my pantry dedicated to armfuls of baking supplies and about ten different vinegars that I never even use. And probably a few bags of tortilla chips, too (my favorite salty snack, now you know). This isn’t intended as another “dietitians eat perfectly” type of post, because that’s definitely not realistic. But I think there is value in sharing healthy habits, and I love the idea of inspiring someone to mix things up and try something new!

What Makes a Food “Gut Friendly”?

Let’s talk more about why these guys made my go-to gut friendly shopping list. What makes a food “gut friendly” anyway?

This is so individual and really depends on what’s going on with YOUR gut. For example, if you have a slower-than-normal digestive system (like I had in the past), this list may not be so “friendly” for you. (My post on a low fiber diet might be right up your alley, though!). If you have IBS and have found relief on a low-FODMAP diet, then your body’s idea of “gut friendly” is different, too.

This list includes foods that are generally considered “gut friendly” because they contain a beneficial nutrient or ingredient that promotes digestive health (like helping good bacteria and regulating bowel movements). I make sure to include foods that contain:

• Prebiotics: the compounds that feed your gut bacteria (read more here!)
• Probiotics: live bacteria
• Fiber: both soluble and insoluble

Other Things to Consider

Um, FLAVOR? For sure one of the top criteria in my books. Budget, time, storage space, family/kids also factor into what foods might fit best into your grocery cart. Both literally and figuratively. Stress and lifestyle impact your gut health, too!

This list is mostly budget-friendly with a few “splurge” items mixed in. Organic meat, chia seeds, and avocados definitely aren’t cheap, but are worth it for me. Everybody’s priorities are different, but know it’s possible to pick good-for-your-gut foods at any price point.

Pssst! Here’s a Free Downloadable Grocery List!

I created a free downloadable, full page grocery list with all of my favorite go-to’s listed above and more! Plus, I even included a key to identify all foods that are good sources of prebiotics, probiotics, and fiber. Check it out! Click here to download.

Is there anything on YOUR grocery list that I’m missing out on? Let me know below! Happy shopping, friends!

Other Resources

If you’re looking for a low-FODMAP grocery list, check out Kate Scarlata’s list here.