The Best Foods for a Natural Gut Reset (And Why Bone Broth Tops the List!)

In today’s world, where processed foods, stress, and environmental toxins can take a toll on our digestive health, learning how to reset your gut naturally is more important than ever. The gut is often referred to as the body’s “second brain” because of its significant impact on overall health, immunity, and even mood. A well-functioning digestive system is essential for absorbing nutrients, preventing inflammation, and maintaining a strong immune system.

If you’ve been experiencing bloating, sluggish digestion, skin breakouts, or low energy, it may be time to give your gut the nourishment it needs. Thankfully, nature provides us with powerful, nutrient-dense foods that support gut healing and restore balance. In this blog, we’ll explore the best foods for a natural gut reset, how they work together to improve digestion, and why bone broth is the ultimate gut-friendly superfood.

Why Is Gut Health So Important?

Before diving into the best foods for a gut reset, it’s important to understand why gut health matters. The digestive system is home to trillions of bacteria, both beneficial and harmful, that influence everything from metabolism to immune function. When the balance of good and bad bacteria is disrupted, often due to poor diet, stress, antibiotics, or processed foods, it can lead to issues like leaky gut syndrome, bloating, constipation, and even autoimmune disorders.

A gut reset involves replenishing beneficial bacteria, reducing inflammation, and supporting the gut lining to improve digestion and overall well-being. Let’s look at the best foods to incorporate into your diet for a healthy, thriving gut.

1. Bone Broth: The Ultimate Gut-Healing Superfood

When it comes to how to reset your gut, bone broth is the most powerful and effective food to include in your diet. Made by simmering high-quality animal bones for long periods, bone broth is rich in collagen, gelatin, amino acids, and minerals that help heal the gut lining, reduce inflammation, and restore balance in the digestive tract.

How Bone Broth Helps with Gut Health:

• Repairs the Gut Lining: Bone broth contains gelatin and collagen, which help seal the gut lining and prevent “leaky gut,” a condition where toxins and undigested food particles enter the bloodstream.
  
  

• Supports Healthy Digestion: The amino acids in bone broth, like glutamine, promote the regeneration of intestinal cells and improve overall gut function.
  
  

• Feeds Beneficial Bacteria: Bone broth provides essential nutrients that nourish good bacteria, creating a balanced gut microbiome.
  
  

• Reduces Inflammation: The anti-inflammatory properties of bone broth help ease digestive discomfort, making it ideal for those with IBS, bloating, and food sensitivities.
  
  

For best results, drink a cup of warm bone broth daily, especially in the morning on an empty stomach or before meals to aid digestion.

2. Fermented Vegetables: A Natural Probiotic Powerhouse

Fermented vegetables like sauerkraut, kimchi, and pickles are packed with probiotics that introduce beneficial bacteria into your gut. Unlike store-bought probiotic supplements, fermented foods provide a variety of natural bacterial strains that support digestion and enhance nutrient absorption.

How Fermented Veggies Improve Gut Health:

• Repopulate the Gut with Good Bacteria: Naturally fermented foods contain live probiotics that help restore balance to the microbiome.
  
  

• Enhance Digestion: They contain enzymes that break down food, making it easier for the body to absorb nutrients.
  
  

• Reduce Bloating and Gas: By promoting a healthy balance of gut bacteria, fermented vegetables prevent digestive discomfort.
  
  

To maximise benefits, include a small serving of fermented vegetables with each meal, ensuring your gut receives a consistent supply of beneficial bacteria.

3. Probiotic-Rich Foods: The Key to a Balanced Microbiome

In addition to fermented vegetables, other probiotic-rich foods can help reset your gut and support healthy digestion. Some of the best options include:

• Yoghurt (with live cultures) – Provides Lactobacillus and Bifidobacterium strains, which support gut health.
  
  

• Kefir – A fermented milk drink loaded with diverse probiotics and beneficial yeasts.
  
  

• Miso & Tempeh – Fermented soy-based foods that promote digestive balance.
  
  

When choosing probiotic foods, opt for organic, unsweetened, and non-pasteurised options, as pasteurisation kills beneficial bacteria.

4. Prebiotic Foods: Feeding Your Gut Bacteria

Probiotic foods introduce beneficial bacteria into your gut, but prebiotic foods provide the necessary fuel for them to thrive. Prebiotics are types of fibre that feed good bacteria, allowing them to multiply and strengthen your microbiome.

Top Prebiotic Foods for Gut Health:

• Garlic & Onions – Contain inulin, a type of fibre that feeds probiotics.
  
  

• Bananas (slightly unripe) – Provide resistant starch, which nourishes gut bacteria.
  
  

• Leeks & Asparagus – Rich in prebiotic fibres that support digestive health.
  
  

• Apples (with skin) – Contain pectin, which promotes good bacteria growth.
  
  

For a balanced gut, combine prebiotic foods with probiotic-rich foods to create a strong and diverse microbiome.

5. Fibre-Rich Foods: The Foundation of a Healthy Gut

Dietary fibre is essential for gut health because it supports regular bowel movements, feeds beneficial bacteria, and prevents constipation. Some of the best high-fibre foods include:

• Leafy Greens (Spinach, Kale, Swiss Chard) – Contain fibres that promote gut motility and feed good bacteria.
  
  

• Chia Seeds & Flaxseeds – High in soluble fibre, which helps regulate digestion.
  
  

• Legumes (Lentils, Chickpeas, Beans) – Provide a combination of fibre and plant-based protein.
  
  

Aim to consume at least 25-30g of fibre per day to keep your gut functioning optimally.

6. Hydration: The Missing Piece in Gut Health

While food plays a crucial role in how to reset your gut, hydration is just as important. Water helps move fibre through the digestive system, preventing constipation and ensuring waste is eliminated efficiently.

For added gut-healing benefits, drink:

• Warm lemon water in the morning – Helps stimulate digestion and detoxification.
  
  

• Herbal teas (peppermint, ginger, chamomile) – Soothe the digestive tract and reduce bloating.
  
  

• Coconut water – Provides electrolytes that support hydration and gut function.
  
  

The Best Gut Reset Starts with Real Food

If you’re wondering how to reset your gut naturally, start by incorporating bone broth, fermented vegetables, probiotic foods, prebiotics, fibre, and proper hydration into your daily routine. Bone broth, in particular, stands out as the most effective gut-healing food due to its high collagen and gelatin content, which repairs and strengthens the digestive lining.

By making these small, intentional changes, you’ll not only improve digestion but also experience better energy, glowing skin, and stronger immunity. Your gut is the foundation of your health, nourish it well, and it will reward you with health and wellness.