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Your weekly gut-healing foods shopping list and tracker — organized by the 6 science-backed food categories that transform your microbiome. Based on research from the HealthSecrets gut-healing foods guide.
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| Category | Why It Matters | Top 3 Foods | Weekly Target |
|---|---|---|---|
| 🥬 Fermented Foods | Increase microbial diversity, lower 19 inflammatory proteins (Stanford 2021) | Kimchi, kefir, sauerkraut | 1 serving daily |
| 🧄 Prebiotic-Rich Foods | Feed beneficial bacteria, boost short-chain fatty acid production | Garlic, onions, Jerusalem artichoke | 2–3 servings daily |
| 🟡 Anti-Inflammatory Foods | Reduce gut inflammation markers (IL-6, TNF-alpha, CRP) | Turmeric, ginger, fatty fish | 1–2 servings daily |
| 🍲 Collagen & Gelatin | Repair gut lining, strengthen tight junctions | Bone broth, collagen peptides, gelatin | 1–2 cups broth daily |
| 🌾 Fiber-Rich Foods | Fuel microbiome, produce butyrate, regulate transit | Oats, flaxseeds, legumes | 25–35g fiber daily |
| 🍇 Polyphenol-Rich Foods | Act as prebiotics, boost Akkermansia muciniphila | Green tea, dark chocolate, pomegranate | 2–3 servings daily |
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Key stat: A 2021 Stanford study found that a 10-week high-fermented-food diet increased overall microbial diversity and decreased 19 inflammatory proteins [1]. Variety across categories matters more than volume of any single food.
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Duplicate this page and check off items as you shop each week. Aim to buy from all 6 categories every trip.
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Watch out: Shelf-stable sauerkraut and kimchi have been heat-treated — they contain zero live cultures. Always buy from the refrigerated section.
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