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Basics of a healthy diet for guts

Choose foods close to their natural state, source and season

  • Water:  Spring water is best!
  • Select foods that are free of additives and pollutants
  • Whenever possible, use organically grown fruits and vegetables
  • Plan meals around freshly cooked and, if tolerated, raw foods
  • Minimize your use of packaged, boxed and canned products

Water: Is water bottled in plastic the best?  Probably not as oestrogens from the plastic can leach into the water especially if the bottles have been left in the sunlight.  Reverse osmosis systems are expensive but best (fitted on to your mains)

Vegetables – this is the staple of any diet.  Raw vegetables if watery but steam vegetables like broccoli and peas.  Bake or steam the more starchy vegetables like parsnips, yams etc. Cruciferous vegetables (broccoli, cabbage, cauliflower and Brussels sprouts) are great “anti-cancer” promoters.  Sea vegetables should not be forgotten as they are a great source of minerals (dulse, hijiki, wakame and mori)

Concerns:  If you have have an inflammatory bowel condition, sometimes it is difficult to tolerate raw vegetables – therefore puree.

Whole Grains

Grains are a source of starch, fibre and minerals and vitamins.  Use whole grains only and flours made from whole grains.  Brown rice, cracked wheat, barley, and oats are just a few of the main grains available

Concerns:  Whole grains are usually an excellent staple but some people with digestive disorders can’t  tolerate gluten.  Others cant tolerate starches or sweeteners (refined carbohydrates) – This is especially true of those who have GI infections.


Another great staple – Beans and peas are an excellent source of protein, complex carbohydrate and fibre.  Beans are also good chelators, substances that help clear out toxins.

Lean Meats

Lean meats can supplement protein in the diet.  The best are fish and fowl – don’t forget the more obscure fowl, like pheasant as chicken is over used.

Concerns: Meat is best obtained from organic suppliers – Grass fed animals are a better source of nutrients including good fats.

Eggs: Should be organic but are also a great source of protein.

Concerns:  some people with gut disorders can be more sensitive to eggs – make sure you cook eggs well to avoid any potential problem with salmonella

Fruits – Of course fruit is a wonderful source of vitamins and minerals – best eaten alone to avoid fermentation in the gut in some.

Concerns: Dried fruit should be consumed in moderation as it is a highly concentrated form of sugar – despite the useful fibre, best to eat the fresh fruit.

Nuts and seeds

Great source of protein and good fats.

Concerns – make sure the nuts are not rancid.  Nuts and seeds are very susceptible to oxidation, which makes them rancid.


Oils are an important part of the diet.  The body needs about 2 tablespoons a day of a good quality oil, rich in essential fatty acids.  Olive oil (monounsaturated oil) is also good and has several health benefits.

Concerns:  Purchase natural oils in their freshly pressed and unfiltered state – many oils are processed and therefore have little real benefit.

Fermented Foods

Good sources are:  yoghurt, miso paste, and health food shop sauerkraut

Concerns:  Those with an over growth of candida (yeast) in the bowel can find fermented foods a problem to tolerate.


Raw honey, real maple syrup nd stevia are probably the best –although all sweeteners should be used sparingly.

Concerns:  Anyone with a gut problem, should watch the sugar in any form as it encourages bad bugs.


Salt is needed if the diet is super healthy but if you are consuming junk food – watch your salt  intake

Use only very good sea salt.


There are almost countless herbs and spices that can be used to add flavour and have medicinal effects on our health.  Choose organic  herbs where possible – very spicy foods can irritate some guts.

Although an “IBS” diet might help – as there are so many causes for an unhealthy bowel – come as see us

contact us to find out how we can help!

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One Response to “Basics of a healthy diet for guts”

  1. aida butler Says:

    thank you for such good information i was taken to hospital with severe pains was i had diverticulitis. i don’t understand as i am a vegetarian! no after care was given and my GP is playing Pontius Pilot.i have had bowel problems for years and take potters herbs if i have to, i would like some help .i cycle every day when i am well.i am waiting for valve surgery ,posponed because of this incident, i need to be well for surgery.

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