Mailbag: Feed Your Finicky Gut to Promote Healing
By
Dr. Scott Olson, ND
Posted March 18, 2025
“I’m slightly underweight with digestive issues. What foods are the easiest to digest and help heal the gut?
I try to eat mostly organic whole foods but sometimes nothing sounds good and I want something but don’t know what. Thank you for caring and helping people!”
– Tummy Troubled
It’s frustrating when your body needs nourishment, but your digestive system has other ideas.
The good news is, some gentle foods can help nurse a temperamental gut back to health—without causing further irritation.
Eating organic whole foods is a great place to start, but when digestion is delicate, even healthy foods need to be chosen carefully.
I often recommend the following easily digestible foods to my patients to help heal a tender tummy while providing gentle nourishment:
- Bone broth: Rich in collagen and amino acids, bone broth can repair your intestinal lining. The gelatin in the broth soothes, coats, and reduces inflammation. Make your own from organic bones, or find a quality pre-made version.
- Root vegetables: When cooked until very soft, sweet potatoes, carrots, squash, and other root veggies are like a comforting blanket for your digestive system. The cooking breaks down the fiber, making them easier to digest.
- Fermented foods: Sauerkraut, kimchi, kefir, and other fermented foods rebuild your gut flora. But the key is to start with a tiny amount (about a tablespoon) and work up to a whole serving. Too much too soon is like sending a marching band into a library.
- Steamed white fish: This “beginner’s level” protein is easily digestible and nutrient-rich. Steam sole, flounder, or cod with a bit of ginger.
When nothing sounds good, but you need to eat, well-cooked vegetables blended into a smooth soup provide nutrition without overtaxing your temperamental digestive system.
When my patients still need extra support while their gut heals, I recommend:
- Slippery elm tea: This herb coats and soothes inflammation in the digestive tract like a natural Pepto-Bismol, but without the shocking pink color.
- Fresh ginger tea: A few slices steeped in hot water can ease nausea and improve digestion.
- L-glutamine-rich foods: This amino acid helps repair the gut lining. Bone broth and cabbage juice are natural sources and supplements are available.
HOW you eat is just as important as WHAT you eat…
Remember to eat slowly— think of your digestive system as a small-town post office, not a big-city mail hub. And while you’re at it, be sure to chew thoroughly. Each bite should be like smooth applesauce before swallowing.
Avoid drinking during meals. Of course, it’s essential to stay well hydrated, but pause your drinking during meals to avoid “diluting” your digestive juices.
Additionally, eat small, frequent meals. Big, hearty meals can overwhelm your digestive system.
It’s also a good idea to keep a food diary of everything you eat to pinpoint any troublesome foods.
Remember, healing takes time. Your gut didn’t become unhappy overnight and it won’t heal overnight, either. Be patient and gentle with yourself.
P.S. The secret to better gut health you HAVEN’T heard before. (Easy!)
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Four Carbs that Could Add YEARS to Your Life
You’ve likely been avoiding carbs like the plague. Health gurus, fitness influencers, and diet books have convinced you that carbs are the enemy—that they spike your blood sugar, pack on pounds, and fast-track you to diabetes. So you’ve eliminated bread, sworn off pasta, and feel guilty just touching a piece of fruit. But what if...
Upgrade from Bananas and Apples to These Powerhouse Fruits
I’m often asked which fruits are the best. So, let’s talk about it. I’ll cut right to the chase: berries win this contest hands down. If you’re limiting your options to apples and bananas, you’re missing out on a universe of superior antioxidant power. Those everyday fruits are like bringing a knife to a gunfight...
The REAL Reason Americans are Getting “Fatter”
You’ve heard it a thousand times: “Americans are getting fatter because we’re lazy.” We sit at desks all day. We binge-watch Netflix instead of hitting the gym. We’ve traded physical labor for sedentary lifestyles. It’s a tidy explanation for why obesity has skyrocketed in developed countries. There’s just one problem—it’s completely wrong… A groundbreaking Duke...
Mailbag: Room Won't Stop Spinning? Do THIS First
“I’m dealing with vertigo issues, lightheadedness, and dizziness. As recently as this last Saturday I had multiple occurrences throughout the day. Is there anything I can do for this? I’m 69 and in good health. I work out 4 to 5 times a week.” —Spinning Hi Spinning, When patients approach me with similar complaints, I...
Hidden Number Secretly Sabotages Male Performance
Guys (and gals that love them), we should talk. You know how we’ve always been told that bedroom troubles are just part of getting older—that we just need to live with them? Well, it turns out that’s not true. Scientists recently wrapped up a six-year study that followed over 100 healthy men, and the findings...
Shocking Study Links Kids' Snacks to Dangerous Early Puberty
Kids are growing up in a world vastly different from the one we knew. Back in our day, if a child wanted something sweet, it was a piece of candy or a homemade cookie. Today’s kids are surrounded by products filled with artificial sweeteners that didn’t even exist when we were raising our own children....
Outdated Vitamin Guidelines Put Your Brain at Risk
If you’re like most people, you probably don’t think twice about vitamin B12—until your doctor mentions it during a routine blood test. But new research published in the Annals of Neurology suggests we need to pay closer attention to this crucial nutrient—especially as we age. Turns out, current guidelines for this essential nutrient might be...
The TRUTH About Supplement "Liver Dangers" REVEALED
There’s been a lot of buzz lately about liver damage from supplements—so, let’s talk about it. Reports of supplement-induced liver injuries have some folks wondering, “Could my natural remedy actually be harming me?” But before you toss all your supplements in the trash, let’s separate fact from fear—and talk about how to use supplements safely....
The 10,000 Steps LIE That's Ruining Your Health
I’ll be honest—I’m a little sick of the 10,000-steps theory. You know, the one that insists you need to take at least that many steps daily to stay healthy? You won’t believe where that claim originally came from. The 10,000-steps theory wasn’t handed down from the fitness gods on stone tablets. It originated from a...
“Brain Games” Failed You? Try THIS For Better Memory Instead
You know all those brain-training apps, supplements, and “miracle” memory-boosters that promise to keep your brain sharp as you age? Here’s the truth… There IS evidence they support brain health—and that’s why I’ll be the first to recommend them. But they aren’t the most powerful brain-boosting tool available to you. Another surprising solution has earned...