These 31 gut healing and shelf-stable foods are likely to be very important to you right now.
You know what’s unknown right now? Everything.
But you know what’s not unknown right now? Your gut healing journey didn’t and can’t just pause.
This is the truth.
And here’s the thing…..even when times get tough, the one thing we can continue working hard at is our health and healing journey.
Yes, I’m talking about food, but I’m talking about way more than that. I am talking about what you choose to consume (and not consume) for food, beverage, media, supplements, medications, and general lifestyle.
To see more on that, check out a more personal post I wrote via Crowding Out Negative HERE.
Now that we have that out of the way, I have two very awesome things to help you get this week started.
31 Gut Healing and Shelf-Stable Foods
Click HERE to save these 31 Gut Healing and Shelf-Stable Foods for later.
Notes on my list:
- I’m not including anything that contains gluten. This is why you do not see a GF on the key. Everything is gluten free on this website, always.
- I have also included a Gutsy Key for you. What this will help you do is determine which items are right for you in particular (dairy free, Paleo, egg free, low-FODMAP, AIP). AIP was included on this list because if an item is denoted as AIP that also means it’s nut and nightshade free, which many of you have expressed interest in knowing.
- Let’s say you don’t want to or can’t go outside to shop for anything right now. If the item I list below can be easily purchased online, I’ll link to where you can get it. Make note that some of those links are affiliates, but I’m only doing this to help you right now. Believe me – I’m barely making 5 pennies from this post.
Gutsy Key
- DF = dairy free
- P = Paleo
- EF = egg free
- LF = low-FODMAP
- AIP = Autoimmune Protocol (no nuts or nightshades)
Food List
1] Nuts and seeds
Be sure they are only raw nut and seed and/or raw nut and seed plus salt only.
DF, P, EF, some are LF
2] Coconut Yogurt
Yes, you make this recipe with just two shelf-stable ingredients. Grab my Coconut Yogurt recipe HERE.
DF, P, EF, LF, AIP
3] Peanuts
Again, just nut and/or nut plus salt only.
DF, EF, LF
4] Elmhurst plant-based milks
Yes! Yes, they are all shelf stable. And you can have them delivered right to your door.
I don’t have them all on my breakdown list (because they have added so many new ones), but you can see which one is right for which diet HERE.
5] Ghee butter
Even with a dairy intolerance, many will still be perfectly okay with Ghee.
P, EF, LF, AIP
6] Cooking and baking oils
The ones I always keep on hand include: olive, coconut, and avocado oil.
DF, P, EF, LF, AIP
- I get the olive and avocado oils from NOW Foods online; the coconut oil from Nutiva can also be found online.
- Garlic-Infused Olive Oil (and it’s still LF)
7] Canned olives
Green or black, it doesn’t matter. We love these!
They are more expensive, but when at all possible get the ones with only olive and salt listed as the ingredients.
Lindsay Olives make a great canned olive.
DF, P, EF, LF, AIP
8] Coconut milk
And also coconut cream. Canned and boxed, I only buy the shelf-stable ones (vs. refrigerated).
They are so much better.
My favorite 3 can be found HERE.
DF, P, EF, LF, AIP
9] CHOMPs Jerky
Their jerky is Whole30 approved, non-GMO, certified humane, and Paleo.
DF, P, EF. Depending on the flavor for AIP. I don’t think any are LF, due to the garlic.
10] Thrive Market goods
Shop 100% online via Thrive Market HERE.
- 44 More Low-FODMAP Items from Thrive Market
- 36 Gluten-Free Items from Thrive Market
- 24 Low-FODMAP Items from Thrive Market
11] Canned or packaged tuna/chicken/salmon/sardines
As is the case with all canned goods, you just need to be sure that the only ingredients are meat/fish and water/salt. If there are more ingredients than that, things change from a dietary standpoint.
DF, P, EF, LF, AIP
12] Kettle & Fire Broth
Yes, even your bone broths and soups can be shelf-stable.
Kettle & Fire is my favorite packaged broth brand.
Use code ‘AGUTSYGIRL‘ at checkout HERE to save 10% off your order.
Diets vary based on flavor. The bone broths are DF, P, and EF always.
13] Nut butters
If you were to open my pantry door, you’d see three full shelves of various nut butters.
This is because they are versatile and delicious.
DF, EF, and depending on which one you choose, it could be P and/or LF.
14] Rice cakes
Speaking of versatility, rice cakes can be your best friend.
They are not really “gut healing,” per se, but they are very allergen-friendly, cheap, and shelf-stable.
You can do all of THIS with a rice cake.
DF, EF, LF
15] Dark chocolate and cacao nibs
Very important to always have some dark chocolate and/or cacao nibs on hand. 85%+ cocoa and you’re set.
Whatever you get, just make sure there is no soy lecithin in it, or the dietary information changes.
DF, P, EF, LF
16] DIY Kombucha
Yes, this is a shelf-stable process.
Once it’s ready, the final product goes into the fridge. And it lasts a super long time.
DF, P, EF, AIP
17] Canned beans and lentils
I buy a ton of these now.
Not just canned, either. I also like buying them in the bulk section (i.e. bulk black beans).
Learn how to digest beans more efficiently HERE.
DF, EF, and some would be LF depending on quantity and variety.
18] Plantain chips
Simple snack made when you dip these in your favorite nut butter from above.
DF, P, EF, LF, AIP
19] Seaweed
Love SeaSnax and plain seaweed.
Bonus: if you have a low-functioning thyroid, this can help.
DF, P, EF, LF, AIP
20] Canned tomatoes
Whether they are whole, cut, stewed, paste, etc. tomatoes can be a great pantry addition.
The other night I made a version of my own “Spanish rice” using organic brown rice, diced tomatoes, olive oil, garlic, and salt.
Basic and lovely.
DF, P, EF, LF
21] Dates
It’s the simplest of pantry snacks out there.
Stuff a date with nut butter of choice and some cacao nibs. Snack away!
DF, P, EF, AIP
22] Canned water chestnuts
Add crunch to anything on any given moment.
DF, P, EF, LF, AIP
23] Jilz Mediterranean Crackerz (Garlic, Lavender and Rosemary)
A spin on the traditional cracker.
The ingredients include: Organic sesame seeds, Organic tapioca flour, Organic almond flour, Organic sunflower seed flour, Organic chia seeds, Organic flax seeds, Organic apple cider vinegar Plus Seasonings(Sea salt, Garlic, Rosemary, Black Pepper, Lavender, Rosemary Oil, Basil oil and Lemon).
I love the Jilz crackers with my Probiotic Vegan Cheese Recipe.
DF, EF
24] Canned pumpkin
The options for canned pumpkin are limitless.
DF, P, EF, LF, AIP
25] Unsweetened applesauce
From baking to straight-up pouring into a bowl and eating, this is a pantry staple in our house.
DF, P, EF, AIP
26] Protein Powder
HERE is a list of protein powders that are good if you have IBS.
Depends on the protein powder: DF, P-ish, EF, LF.
27] Whole, rolled, oats
If you’re 100% avoiding grains, then these are not for your gut-healing journey right now.
But otherwise, get them organic and plain for the most benefits.
DF, EF, LF
28] Organic rice/rice noodles/quinoa
Again, if you are not and cannot do grains and/or pseudo-grains (which is what quinoa is), this will also not be for you.
However, even during the depths of my healing, I always had these on hand.
This is because they are low-FODMAP and thus, from time-to-time I incorporated them into my diet.
DF, P (quinoa, not rice “technically’), EF, LF
29] Apple Cider Vinegar
This is used for all the things.
Did you know that Apple Cider Vinegar is a natural way to increase stomach acid?
I use it a lot in my book, The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health.
DF, P, EF, LF, AIP
30] Spices, herbs, and Nutritional Yeast
These are the things that can add flavor to any meal for any occasion.
And almost all spices and herbs provide some sort of healing boost, you just have to do a little research.
DF, P, EF, and some are LF and AIP
31] Enjoy Life treats
And last, but certainly not least, all the Enjoy Life treats. Seriously. Every single thing linked in that post is low FODMAP. And honestly, you’ll never heal without a little sanity and letting loose in your life.
DF, EF, LF, and depending on which one(s), P, too
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Xox,
SKH
🤰 bloating be gone! weight loss through optimal gut health for women
💃ʜᴇᴀʟ ʏᴏᴜʀ ɢᴜᴛ. ʜᴇᴀʟ ʏᴏᴜʀ ʟɪfe.
🫶🏻 founder gutbyome.com
