10 Dietitian-Approved Foods to Heal an Irritated Gut

by Erica Golden, Registered Dietitian
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For those grappling with conditions like irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, or dealing with a sensitive gut, the correlation between food and symptoms are often evident. This connection can lead to a cautious approach towards eating, and limited dietary variety. 

However, as a Registered Dietitian specializing in gastrointestinal health, I remind all my patients that the gut requires nourishment to function optimally. It needs regular sustenance, as well as intervals of rest in between meals. So if you’re finding yourself frequently skipping meals or eating small portions in an attempt to control your symptoms, it’s possible you’re actually contributing to the problem!

Moreover, there are some foods that may help alleviate symptoms rather than exacerbate them. While some foods or ingredients may trigger discomfort, others can offer soothing and healing effects. 


Let’s focus on ten gentle foods beneficial for individuals with sensitive, irritated, or inflamed guts.

Kiwi: With low fermentable fibers and sugars, known as FODMAPs, kiwis are rich in vitamins and gentle fiber. They aid in improving bowel movement regularity without causing discomfort.

Cilantro: Despite concerns about flavor, cilantro is a flavorful gut-healing vegetable.

Rolled Oats: High in soluble fiber, oats help soothe the gut and regulate food movement.

Blueberries: Rich in phytochemicals and antioxidants, blueberries nourish the gut microbiome and reduce inflammation.

Okra: A mucilaginous vegetable, okra soothes irritated tissues and aids in stool softening.

Flaxseed: A source of plant-based omega-3 fatty acids and fiber, flaxseed improves stool consistency.

Parsnips: Low in FODMAPs, parsnips offer soothing soluble fiber.

Millet: Low in fermentable fibers and gluten-free, millet contains prebiotic fibers beneficial for the gut microbiome.

Plantains: Rich in resistant starch, plantains are gentle on the gut and help regulate blood sugar.

Pressed Tofu: High in fiber and essential nutrients, pressed tofu is a suitable protein source for vegetarians and vegans with gut sensitivities.


While tweaking the specific foods you eat can be very helpful with day-to-day symptom management, expanding the variety of plant foods you eat can be immensely helpful in the long run! Incorporating more foods like the ones on this list can help nourish your gut and promote a healthy gut microbiome, both of which are essential in building a happier gut long-term.

If you’re interested to learn more about how to heal your gut and reduce unpleasant GI symptoms, why not reach out to a Registered Dietitian? 

Find the right Colorado digestive health Dietitian here on Dietitian Directory. 

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