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.

31 Gut Healing and Shelf-Stable Foods #guthealth #shelfstable #cooking

Notes on my list:

  1. 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.
  2. 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.
  3. 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)

31 Gut Healing and Shelf-Stable Foods #shelfstable #guthealth #glutenfree

Food List

  1. Nuts and seeds

    Be sure they are only raw nut and seed and/or raw nut and seed plus salt only. 

    1. 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.

    1. DF, P, EF, LF, AIP
  3. Peanuts

    Again, just nut and/or nut plus salt only.

    1. 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. 

    1. 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. January 2019 Catch Up Over Bone Broth Elmhurst Unsweetened Milk #greensmoothie #photography #lifestyleblogger
  5. Ghee butter

    Even with a dairy intolerance, many people still tolerate ghee. 

    1. P, EF, LF, AIP
  6. Cooking and baking oils

    The ones I always keep on hand include: olive, coconut, and avocado oil. 

    1. DF, P, EF, LF, AIP
    2. I get the olive and avocado oils from NOW Foods online; the coconut oil from Nutiva can also be found online.
    3. 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.

    1. 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.

    1. DF, P, EF, LF, AIP
  9. CHOMPs Jerky

    Their jerky is Whole30 approved, non-GMO, certified humane, and Paleo. 

    1. 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.

    1. 44 More Low-FODMAP Items from Thrive Market
    2. 36 Gluten-Free Items from Thrive Market
    3. 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.

    1. 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.

    1. 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. 

    1. 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.

    1. 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.

    1. 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.

    1. 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.

    1. 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.

    1. DF, P, EF, LF, AIP
  19. Seaweed

    Love SeaSnax and plain seaweed. Bonus: if you have a low-functioning thyroid, this can help.

    1. 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.

    1. 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!

    1. DF, P, EF, AIP
  22. Canned water chestnuts

    Add crunch to anything on any given moment.

    1. 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.

    1. DF, EF
  24. Canned pumpkin

    The options for canned pumpkin are limitless. 

    1. 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.

    1. DF, P, EF, AIP
  26. Protein Powder

    My favorite is Nutiva’s Vanilla Organic Plant Protein.

    1. DF, P-ish, EF. Check out the NOW Foods Pea Protein for an LF option.
  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.

    1. 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.

    1. 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.

    1. 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. 

    1. 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. 

    1. DF, EF, LF, and depending on which one(s), P, too Low-FODMAP Sweets #lowfodmap #fodmap #glutenfree FODMAPs Enjoy Life Food

And what’s the second thing I have for you?

An awesome app I found while perusing my farmhouse blogs yesterday, My 100 Year Old Home.

Supercook Recipe App

First, let it be known that this app is absolutely free.

You can access Supercook on your computer, too. Anyways, you just add your ingredients and Supercook instantly finds matching recipes from the most popular cooking websites. 

So, I thought it might be fun to take a few things from above and see what pops up.

Here is what I put in for ingredients:

  • rice
  • thyme
  • celery salt
  • coriander
  • canned tuna
  • apple cider vinegar
  • olive oil
  • coconut oil
  • black beans
  • beef broth
  • chicken broth
  • walnuts
  • almond milk
  • coconut milk

And what did the search results come back with? 186,882 matches, 139 of which I could make using just the ingredients I put in.

31 Gut Healing and Shelf-Stable Foods #guthealth #shelfstable #cooking Supercook app

You are also able to drill down to “gluten-free.” And when I did that, I was still able to make 36 things. So awesome, right?!

Give it a try, get creative. You never know what you might discover.

If you liked this post, you might also enjoy:

  1. Budget Friendly Gut Healing
  2. How to Stock a Healthy Pantry

Did you enjoy this post on 31 Gut Healing and Shelf-Stable Foods? Would you like to see another similar post? For example, how about a huge shelf-stable beverage list for gut healing?! I have so many ideas on that one! If so, let me know and/or leave the topic in the comments below. Or contact us HERE.

Need some help coming up with creative ideas using your own pantry items and staying within dietary limitations? Grab a quick session with me and we’ll brainstorm!



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