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.
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