Your Gut Health Grocery List

A happy gut = a happy life! Create meals that are rich in immune supporting pre and probiotics to fuel your body and house a diverse microbiome.

The trick to navigate a super market is to stick to the perimeter of the store! The majority of super markets are laid out similarly. Produce and fresh ingredients are on the perimeter while the processed foods are in the middle aisles. The goal is to stick to the perimeter as much as possible! Your gut loves fresh wonderful ingredients to fuel your body with.

If you live in an agricultural area, the best way to get produce is through your local farms. The produce is more affordable, you know where it has been sourced from, and you’re supporting a local business! Find a local farmer’s market near you.

Let’s get into some basic gut health terminology.

Probiotics: the “good” bacteria or live cultures that are found naturally in your gut.

Prebiotics: the non-digestible food parts that nourish the probiotics or good bacteria in your digestive tract.

You can find both of these cultures in fermented foods! I grew up loving sauerkraut so that made it easier to dive into the fermented world. Give fermented foods a good try! You might be surprised with what you like.

Grocery List

This list is a basic list of foods that naturally have probiotics and prebiotics. Add a few to your meal plans throughout the week and your gut will thank you!



  • Aged Cheeses (Cheddar, Gouda, Parmesan, Swiss)
  • Greek Yogurt (Zero to no added sugar!)
  • Kefir

Fermented Foods

  • Kimchi
  • Kombucha (my favorite brand is Kevita or Health Ade!)
  • Olives
  • Pickled Beets
  • Pickles
  • Sauerkraut
  • Miso
  • Tempeh


  • Sourdough Bread
  • Sprouted Grains



  • Berries
  • Bananas
  • Apples
  • Mango


  • Tomatoes
  • Artichokes
  • Asparagus
  • Beets
  • Bell Peppers
  • Cabbage
  • Carrots
  • Cucumbers
  • Daikon Radish
  • Leeks
  • Onions
  • Radishes
  • Sweet Potatoes


  • Barley
  • Flaxseed
  • Oatmeal
  • Wheat
  • Quinoa
  • Wild Rice


  • Beans
  • Chickpeas
  • Lentils


  • Flax Seeds
  • Hemp Seeds
  • Pumpkin Seeds


  • Ginger
  • Garlic
  • Chickory

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