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8 Surprising Ingredients That Fuel Our Guts

By: Lainey Gaura, Shop Good Product Expert and Nutritional Chef

We’ve talked all about your magical microbiome this month. Lainey, Shop Good’s Product Expert and nutritional chef here! I’m adding the cherry on top by offering you some superfood nutrition to take your gut-loving knowledge to the next level!

Did you know that our body can create a new microbiota in as little as 24 hours?! This is why carefully choosing what we eat and drink is crucial for maintaining optimal health in that vast ecosystem living inside our guts.

The good news is, the consequences of poor eating choices are generally reversible as far as our microbes are concerned. I know we’ve heard it before… and it may seem intimidating, but switching up our diet to mostly plants with limited dairy, gluten and sugar works wonders in promoting digestive (and total body) health!  But there’s so much more to this rule of thumb…  and so many gut-healing foods to explore! Join us in mixing up your daily ingredient ritual with new, healing and totally underrated picks of the crop.


  1. SEAWEED we should really be calling it “sea gem” for its nutrient and fiber-rich benefits. Seaweed such as kombu (edible kelp), strengthens gut mucus, slows down digestion, and makes food release its energy more slowly. Add kombu to your stir fry or pot of beans, it will help reduce gas.
  2. DANDELION GREENS are full of minerals, improve blood lipids, and are rich in inulin, a prebiotic fiber that boosts your gut’s production of healthy, “good” bacteria, like bifidobacteria. They’re slightly bitter so we recommend a quick sauté with onions, sea salt and black pepper, finished with a squeeze of fresh lemon. You can also mix them into soups and salads.
  3. ASPARAGUS is also rich in inulin, which helps promote regularity and decreases bloating. Enjoy it sautéed over quinoa, roasted, or chopped raw in salads.
  4. KEFIR is a fermented food like sauerkraut that gives your gut healthy, thriving, living microorganisms to crowd out the unhealthy bacteria, improve absorption of minerals, and support your optimal health. Coconut kefir is an excellent base for your smoothies and elixirs!
  5. SUNCHOKE also known as Jerusalem Artichoke is one of the best foods for gut health because it is also rich in inulin. Studies show that the prebiotic effect of sunchokes can increase the fecal Bifidobacterium level and causes an increase in the level of your best bacteria. They do increase digestive activity, so go slow if you’re just starting to eat them. For the most gut-boosting benefits, shred them raw and add it to salads. You can also road with other root vegetables.
  6. JICAMA is excellent roughage for your gut! Fresh, sweet and crunchy this root vegetable is power-packed with fiber – plus, it’s high in vitamin C. It’s perfect for salad or dipping into hummus.
  7. BANANA is brilliant at restoring harmony in your gut’s ecosystem.They are also loaded with potassium and magnesium, which can aid against inflammation. Keep them on hand for a snack on the go or add them to your smoothies!
  8. APPLE so healing for your gut. Specifically green apples boost good gut bacteria. When buying choose organic if possible because apples are on the Environmental Working Group’s Dirty Dozen list of produce with the most pesticides. Eat apples raw as a snack or try them stewed (very healing).


Bonus Time. A Gut-Loving Shopping List and how to utilize each ingredient in a hot minute. 

  • QUINOA – base for your buddha bowls, add filling fiber your salads
  • RED LENTILS – make a soup / add it to your bowls
  • BROCCOLI – sauté, roast, and steam, or grate and pile them on top of your favorite salad
  • SUN CHOKE – shred and add to your salads or roast with other root veggies
  • JICAMA – perfect for dipping into hummus
  • DANDELION GREENS – sauté with onion finish with sea salt + lemon or add to salad
  • ASPARAGUS – shave or chop raw to add to salad or roast/sauté over quinoa
  • SEAWEED (KOMBU) – add to stir fry or pot of beans
  • BANANA – on the go snack, top your granola or chia pudding
  • GREEN APPLE – on the go snack or try them stewed with raw honey and spices
  • SAUERKRAUT – top your carrot dog, add it to your Buddha bowl, or season your grains, legumes, or vegetables
  • COCONUT KEFIR – excellent smoothie base

And finally, TRY THIS RECIPE >> Sautéed Dandelion Greens with Lemon //


  • 2 heaping handfuls of dandelion greens, washed
  • 1 tablespoon evoo
  • 1 clove of garlic, minced
  • Sea Salt (to taste)
  • Fresh lemon juice
  • crushed red pepper (optional)


Heat olive oil and minced garlic in a skillet. Cook garlic for about 2-4 minutes until fragrant, then add dandelion greens.

Cook on medium-high for about 3-5 minutes or until just wilted. Do not overcook, as the greens will quickly begin to lose nutrients. Remove from heat, top with a fresh squeeze of lemon and some sea salt. Serve warm alongside your quinoa and veggies. Enjoy!


Additional questions about maintaining your nutritional gut health? Our product experts and Certified Holistic Health Coaches are here ready to support! Email us at or give us a call at the Shop! 619-501-5362.

*Photos by Lainey Gaura

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