Articles, Blog

6 Best Foods for Gut Health | Dr. Josh Axe

September 1, 2019

– Hey guys, Dr. Josh Axe here, Doctor of Natural Medicine and founder of In this video I want to share with you the six best foods for your gut health. So if you’re a person out there struggling with leaky gut, gas, bloating, acid reflux,
inflammatory bowel disease, or any type of digestive problem, these are the best six food categories you wanna make sure you’re
getting in your diet every single day. I’m also gonna touch on the foods you wanna stay away from. But let’s go ahead and dive in. The six foods you wanna be eating to support the healing of your gut. Number one category is bone broth, right. We need to be getting collagen rich foods. Here’s why. Your entire gut lining
is made up of collagen so if you are what you eat, specifically your lining is collagen. You need to be getting collagen and other super foods that
support collagen production. Now bone broth, things like chicken broth, beef broth, fish broth, or any type of broth, that’s gonna help repair the gut lining. And it’s also very easy to digest because it’s in an amino acid form. Bone broth is high in proline, glycine and hydroxyproline, as well as glucosamine, chondroitin, and hyaluronic acid. Those are the things that help heal and reseal your gut lining, and you’ll notice a big difference
in your digestive health if you consume the number one super food, bone broth to heal your gut. Number two is probiotic-rich foods, especially things like
fermented vegetables and things like fermented coconut products like coconut yogurt and coconut milk. So doing fermented foods and getting more probiotics is key to helping heal your gut, now here’s why. Most of us have an overgrowth of bad bacteria in our gut, things like candida and yeast. What probiotics do is they help push out the bad bacteria, help protect and create enzymes that help you better digest your food. So probiotics are a really big deal when it comes to healing
and resealing your gut. So things like sauerkraut
can be fantastic. Now if you have really
major digestive issues, just start off with a
little bit at a time, like a tablespoon of sauerkraut juice, and then, or just a tablespoon of sauerkraut and then work your way up. Really one serving a day is enough, you don’t need to go over that, but, again, get those probiotics. So the number two super food is get some fermented vegetables. Number three super food
you wanna be consuming if you wanna heal and reseal your gut is using coconut products. Coconut oil has antimicrobial properties. So it actually can help get rid of some of the candida
and bad bacteria as well. Coconut is also very, very
easy to digest on the body. So doing coconut milk
as a milk replacement, and things like coconut
oil when you’re cooking is the ideal type of fat. They’re full of what are called
medium chain triglycerides or medium chain fatty acids, which are also very easy for
your body to burn as fuel. Number four super food category you should be consuming
if you wanna heal and seal your gut lining
are herbs and spices. Listen, especially in the U.S. and in Europe, and in areas like Australia, we don’t
get enough herbs and spices. If we’re talking about the middle east and India and Asia, they consume a lot more spices per capita than we do in a
lot of westernized countries. So nutrient density wise
herbs are really powerful. So consuming herbs and spices like ginger. Ginger is the ultimate
healing herb for your gut. It’s slightly warming
and anti-inflammatory so ginger the number
one herb you wanna use. Number two is peppermint. You can do peppermint as an essential oil or just peppermint in
something like a smoothie. But peppermint can help cool and soothe the digestive lining. Number three is cardamom. Now not a lot of people
are familiar with cardamom, but cardamom can be great. Sometimes it’s in blends
like pumpkin pie spice. You can add a little bit to your coffee or a smoothie. But cardamom is very good
for the digestive system, as are other herbs, spices and vegetables like liquorish root and fennel. But I would say if you wanna know the number one herb to use for your digestive health, ginger
is absolutely number one. Number five super food category you should consider
consuming to heal your gut is gonna be wild, organic meat products like wild caught salmon, whish is rich in omega-3 fats and protein. So cooked meat, whether it be chicken or grass-fed beef, or of course wild-caught fish is the easiest to digest. Those are really good super foods for supporting your
overall digestive health. Now last but not least is consuming the right type of fruit. Now you wanna be cautious with fruit and not go over two servings a day. But probably two of the easiest types of fruit to digest are
pears and blueberries. Now blueberries are my number one superfood for gut health. They’re high in fiber, but they’re also easy to digest. In fact, they’re full of antioxidants called anthocyanins,
flavinoids and resveratrol. Now you may have heard of resveratrol, it’s the, sort of the
antioxidant that’s found in red wine, or the skin of grapes, but it’s also found in blueberries. So blueberries one of
the most antioxidant-rich superfoods in the world. Good fiber can help your bowels. It is amazing. Now I said six, but I wanna add in a bonus category number here, seven, that can help you heal and seal your gut lining, and it’s specific cooked vegetables. Now you don’t wanna
consume raw vegetables when you have gut and digestive issues. Here’s the reason why. Yes they’re nutrient dense, but they’re very hard to digest. So steaming, baking, sauteing or cooking in a crock pot vegetables is very, very easy to digest. One of the most powerful is pumpkin. Pumpkin is really high in fiber. You can do a pumpkin smoothie, amazing for bowel and gut health. So you can do pumpkin, and then of course other vegetables like asparagus, cooked
broccoli and cauliflower, spinach, get a lot of
those cooked vegetables ’cause they’re very nutrient dense and they are easy to digest. And listen, if you can
just really stick to those seven food
categories I talked about, I guarantee you’re gonna
see amazing results in your overall digestive health. Now I wanna give you an example of a meal that’s very healing for the gut, and it’s bone broth soup. Did you know in ancient Asia, and in Japanese medicine when somebody is sick they
give them chicken soup, right? Or they give them fish soup. But they give them something that’s been cooked for a long time. When you cook something in a crock pot or a pressure cooker or slow cooker for a long period of time it breaks down so your body doesn’t have to work to break it down. So it’s very easy for
your digestive system. So doing home made chicken
soup you make at home with chicken, with bone
broth, with carrots and celery and onions, or even a little bit or rice is okay ’cause rice is easy to digest if you cook it for a long period of time. That’s sort of the ideal meal if you’re looking to heal and
reseal up your gut lining. And here of course the
big thing to remember is you wanna stay away from raw foods. You wanna stay away from dairy products. You wanna stay away
from grains like wheat, sugar, of course hydrogenated oil. Stay away from those and stick to the seven
foods I talked about. If you can eat those seven food categories it’s gonna help you heal your gut, and help you overcome everything from leaky gut,
inflammatory bowel disease, acid reflux, gas and bloating, and much, much more. I hope you’ve enjoyed this video on the six super foods that
help you heal your gut.


  • Reply Gaming With Essa August 29, 2019 at 1:05 pm


  • Reply Sandra Brown August 29, 2019 at 1:05 pm

    1. Bone broth
    2. Fermented foods
    3. Coconut oil
    4. Herbs & Spices
    5. Wild fish ?
    6. Correct type of Fruit

  • Reply Cameron Zep August 29, 2019 at 1:07 pm

    Healthy vegan foods?? Please!

  • Reply VitaminJ7734 August 29, 2019 at 1:14 pm

    Both fermented food and coconut oil hurts my stomache. Granted I am post h-pylori but still, surprised at the reaction from those. Bone broth has definately helped heal me.

  • Reply Paul Watson August 29, 2019 at 1:15 pm

    Excellent video. What's the best food for great biceps?

  • Reply Lorraine Lavin August 29, 2019 at 1:16 pm

    Thx Dr Josh luv you 😉

  • Reply Dr. William Jarvis August 29, 2019 at 1:19 pm

    Fantastic and highly informative! Thanks Dr. Axe.

  • Reply Pineapple Crush Me August 29, 2019 at 1:25 pm

    What type of pears some are tart. Green, brown ???

  • Reply Roxanne Budd August 29, 2019 at 1:32 pm

    I can’t eat bone broth or fermented food, due to my colitis and histamine intolerance.

  • Reply Telugu factory August 29, 2019 at 1:44 pm

    Sir is there heavy metals in bone broth..

  • Reply KillaCommieFerMommie August 29, 2019 at 1:44 pm

    I'm surprised there was no mention of apple cider vinegar w/ the mother.

  • Reply heavychevy383 August 29, 2019 at 1:44 pm

    ok… im no chef… so who can tell me how make "bone broth"??

  • Reply Shannon Cunningham August 29, 2019 at 1:46 pm

    Thank you so Dr. Axe, for you great tips. I look forward to trying these 7 steps.?

  • Reply Twinkle Star August 29, 2019 at 1:50 pm

    Dr. Axe? Do you answer anyone back? Please ?

  • Reply carmen Fernandez August 29, 2019 at 1:56 pm

    Thank you for sharing ?

  • Reply Odilea Rocha Erkaya August 29, 2019 at 1:56 pm

    Not yogurt or kefir?

  • Reply LivNtheBESTLife August 29, 2019 at 1:57 pm

    Thank u…thank u! Been using your multi collagen for 2 months now and it’s really improved my gut and joints. So thankful

  • Reply Rachel thesweetestthing Holloway August 29, 2019 at 2:00 pm


  • Reply Kathy Wells August 29, 2019 at 2:19 pm

    Many people with gut issues have inflammation n diarrhea and Ginger Pears n Pumpkin work like digestive laxatives. They can be very irritating n Make u go. Fyi. People should know all the effects..

  • Reply rimase rimi August 29, 2019 at 2:30 pm

    Thank you docteur but is there some one translate this video in arabic ?

  • Reply Vegan eggz August 29, 2019 at 2:31 pm

    You lost me at bone broth…

  • Reply Malachy Mulhall August 29, 2019 at 2:36 pm

    I sorted out a stomach problem, which I had for 10 years… Drinking kefir milk and lots of green cabbage.

  • Reply heavenisreal August 29, 2019 at 2:37 pm

    Are allergies caused by leaky gut? Can anyone answer?

  • Reply White Knuckle Storm Chasing and Photography August 29, 2019 at 2:54 pm

    Why does nobody talk about black raspberries? They have much more anthocyanins than blueberries.

  • Reply splifsis25 August 29, 2019 at 3:06 pm

    Thank you for the info and for going back to full screen

  • Reply M S August 29, 2019 at 3:08 pm

    Thanks for uploading new video on gut problem ! We are vegetarians, please suggest vegetarian options .

  • Reply jko 79 August 29, 2019 at 3:14 pm

    In the past I have bad acid reflux and it's stomach acid and guy is not complete healed. I could not take any kind of coconut products it cause inflammatory in my stomach. Burns so bad. I would love to eat or drink cold it soothes my stomach. Like smoothie. Will that help? Maybe with bone broth powder? Any suggestions

  • Reply Maxime Pinson August 29, 2019 at 3:32 pm

    wheat grass is okay for leaky gut or IBS ? Thanks team !

  • Reply erniemajor August 29, 2019 at 4:15 pm

    Are you kidding?? 'bone broth' from what? you sound like a cannibal.
    How about researching Hindu food.

  • Reply Gaurav Varnekar August 29, 2019 at 4:35 pm

    I heard glucosamine increases candida, is that right?

  • Reply Kristie Angel August 29, 2019 at 5:07 pm

    What about plant based coconut oil capsules? ???

  • Reply Noryang Noryang August 29, 2019 at 5:20 pm

    Dr oz I luv u for ur info and honesty ??

  • Reply Cali *Carmen* Girl August 29, 2019 at 5:31 pm

    You mentioned not eating raw veggies, but instead cooked… what about juicing the veggies with a little bit of fruit?

  • Reply kader k August 29, 2019 at 5:47 pm

    Best yt channel ❤️❤️❤️

  • Reply Glorife Picpic August 29, 2019 at 6:18 pm

    The chai seed can also good for gut,?

  • Reply Sheryl Sandifer August 29, 2019 at 6:28 pm

    Is there a bone broth in capsule form?

  • Reply Soy Taina August 29, 2019 at 7:05 pm

    I’m a vegan, is there anything for people who don’t eat meat? Or dislike the taste of meat?

  • Reply A August 29, 2019 at 7:18 pm

    Does he have rosacea or lupus rash?

  • Reply paleskinmakeup August 29, 2019 at 7:19 pm

    Great video, although as someone who suffered terribly with acid reflux ginger and peppermint can really inflame the situation. Stay away from heat (such as spices) and greasy foods with GERD!

  • Reply nona viki August 29, 2019 at 7:45 pm

    dr josh if you talk about lupus food tretment please

  • Reply Penny Locke August 29, 2019 at 7:48 pm

    Great to include recipe ideas! I'm showing my ideas that follow your guidelines on instagram lowcarb4one thank you for all you do.

  • Reply Khanda Hussein August 29, 2019 at 9:01 pm

    Can you make a video about how to ferment foods?

  • Reply Akeem Paulius August 29, 2019 at 9:11 pm

    Can you replace bone broth with a bone broth protein powder?

  • Reply Jorge Bravo August 29, 2019 at 9:18 pm

    I needed to hear this thanks Dr. For the information….you awesome

  • Reply FOR8YESHUA August 29, 2019 at 9:24 pm


    **2.) ProBiotic > Fermented foods especially coconut based ***3.) Coconut oil & Coconut Milk

    ****4.) Herbs & Spices; Ginger, Peppermint including oil, Cardamon, licorice root, and fennel *****6.) Pears & Blue Berries

    **** 7.) Cooked vegetables of Asparagus, Broccoli, Cauliflower esp. Pumpkin

  • Reply Alma Garcia August 29, 2019 at 9:25 pm

    Anything on Lynchen Planus…please,.thank you.

  • Reply Anita Diwan August 29, 2019 at 9:50 pm

    how to make bone broth.

  • Reply Anna Zakarashvili August 30, 2019 at 1:30 am

    Can I take ashwagnda while pregnant?

  • Reply Jesseda 07 August 30, 2019 at 8:17 am

    You’re the best! Thanks Doc! :))

  • Reply Maria Spiteri August 30, 2019 at 10:14 am

    You are fantastic. Thks for all essential information for our health. Thks

  • Reply Catherine Shaw August 30, 2019 at 2:17 pm

    Thank You So Much For This Video. I Will Try This Way Of Eating.?

  • Reply Deb Kelly August 30, 2019 at 3:37 pm

    Thank you so much for your time in making these very informative videos. Do you ship bone broth to Ireland ?

  • Reply erniemajor August 30, 2019 at 5:13 pm

    Actually, you must learn about WHY you are ill. Eating dead bodies makes you sick. Drinking bone juice will only make you more sick.

    Wake up!

  • Reply jesushatesyoutoo August 30, 2019 at 9:48 pm

    how much coconut oil? Is it better cooked or uncooked?

  • Reply Crystal Sanders August 30, 2019 at 11:42 pm

    How about vegetables ? and fruits in the magic bullet as raw to drink.

  • Reply Hodan Ahmed August 31, 2019 at 7:35 am

    Thank you very much, it is very helpful video

  • Reply Peter Meier August 31, 2019 at 9:11 am

    You have no Idea how much you helped me improving my health! My gut Problems almost dissapeared since watching your Videos. Thank you so much!!

  • Reply Remy Dapugan August 31, 2019 at 10:53 am

    Thanks much Dr. I like bonebroth specially chiken feet.

  • Reply nerina d'istra August 31, 2019 at 11:42 am

    NO peppermint, the oils coates your stomach which is raw and it hurts like hell and it takes it forever to clear it out.

  • Reply Lm Te August 31, 2019 at 7:29 pm

    What about the celery juice craze?

  • Reply stailleos September 1, 2019 at 4:15 am

    Coconut oil gives diarrhea

  • Reply Junior Jetseter September 1, 2019 at 7:00 am

    Bone broth warm and I add fresh Turmeric pealed and pressed trough the Garlic press , same some Ginger , either Garlic or Yogurt, Kefir, Sourcraut juice etc . Candida is a general name for many strains of Micotoxins that some cross blood brain barrier and cause a problem of Meningococcal infection and Inflammation and a polisistemic Inflammation including Coronary Blood Vessels together with Histamine attaching to H2 receptors on Coronary Blood Vessel. Scientific research found H2 (Histamine) receptors on Coronary Blood Vessels . When they lock in the result is constricted blood vessels depriving the muscles of the Oxigen , plus Histamine itself is inflammatory. Pealing Carrots , Potatoes , Beets , Turmeric & all root vegetables removes a layer of soil which often contains a Candida specie of Criptococus Neoforma Which crosses the blood brain barrier. Low grade of a pollisistemic inflammation including brain is a main cause of Depression as scientific research indicates. In cases of a strong Fungal Menengitis only life saving treatment is the strong Antifungals like a Grapefruit seed extract or something from Orthodox medicines .

  • Reply Jason Morris September 1, 2019 at 10:16 am

    Dr Axe can you do some research on enzymes that brake down collagen, elastin, hyolonicacid and how we can natruly inhibit those enzymes I know that white tea extract prevents collagen and elastin brakedown and lemon balm inhibit hyloronides but i need more solution.

  • Reply Jason Morris September 1, 2019 at 10:16 am

    Dr Axe can you do some research on enzymes that brake down collagen, elastin, hyolonicacid and how we can natruly inhibit those enzymes I know that white tea extract prevents collagen and elastin brakedown and lemon balm inhibit hyloronides but i need more solution.

  • Reply itsMido2 September 1, 2019 at 11:04 am

    I fucking love this guy's accent and voice

  • Reply Србомбоница September 1, 2019 at 11:11 am

    People with histamine intolerance ,please be careful with first two!!!!!!!!!

  • Reply Paul Holland September 1, 2019 at 12:00 pm

    Great content as always! Thanks Doc!!

  • Reply Hanna W September 1, 2019 at 8:29 pm

    By the way. Forgot to mention. Artichoke! Great for gut and probiotic properties

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