Hi Growing Friend,

This month we're keeping it simple — real foods and how they can help repair your gut. No supplements, no special gadgets, just real food!

When my husband and I started our healing journey, I honestly didn't know where to begin with food. I was your classic picky eater — barely touched vegetables. My husband, on the other hand, loved all kinds of fruits and veggies, and over time he slowly helped me start incorporating more into our meals.

Here's something I truly believe: you can absolutely acquire a taste for foods you once hated. I couldn't stand broccoli or peppers — and now they're two of my absolute favorites. The key was starting small. I'd add just a little to a dish, then a little more over time, until one day they were full-on staples in our kitchen.

So as we walk through these foods together, if something doesn't sound appealing right now — that's okay! Just try adding a small amount and give it time. You might surprise yourself.

Here's where I'd start.

Seeds for your microbiome

Fermented foods: sauerkraut, kimchi, kefir, plain yogurt, miso

These are your most powerful starting point. Fermented foods contain live cultures that directly add beneficial bacteria to your gut — think of it as planting seeds. Even a few forkfuls of sauerkraut a day makes a real difference. Just make sure you're buying refrigerated versions with no added vinegar. That's where the live cultures actually live.

Prebiotic foods: garlic, onions, leeks, asparagus, oats, underripe bananas

Here's the piece most people miss: probiotics need something to eat. Prebiotic foods are the fibers that feed the good bacteria already living in your gut. Without them, even the best fermented foods don't have much to work with. The good news? Garlic and onions are the easiest entry point — you're probably already eating them without even realizing it!

For deeper healing — the gut lining

Bone broth

This one is personal for me. Bone broth is rich in collagen, glycine, and glutamine — nutrients that literally help repair and seal your gut wall lining. If inflammation has been part of your story, this is worth making a regular habit. Simple is often what our bodies need most. Just make sure to buy a quality broth with no additives — we love the Kettle & Fire brand.

Wild salmon and sardines

Omega-3 fatty acids calm gut inflammation — and this is the part that blew my mind — they also support the gut-brain connection. There's a real reason people with chronic gut issues often struggle with mood and brain fog too. Aim for fatty fish twice a week and just notice how you feel.

The supporting cast — don't skip these

Leafy greens and cruciferous vegetables: broccoli, cabbage, kale, spinach

These provide the fiber your gut's mucus lining needs to stay intact, plus polyphenols that feed microbiome diversity. We eat something from this category every single day. It doesn't have to be complicated — roasted broccoli with olive oil and a little garlic is one of our most-made sides, and it checks multiple boxes at once.

Berries and extra virgin olive oil

Berries act almost like a fertilizer for your beneficial gut bacteria — their polyphenols preferentially feed the good guys. And extra virgin olive oil has some of the strongest anti-inflammatory research behind it. We use it on literally everything: salads, roasted veggies, drizzled over soup. It's one of the easiest and most impactful swaps you can make.

Eating real food can do wonders for your body. It's not a 30-day overhaul or a new product every month — it's just learning to trust real food again, one meal at a time. Your body knows how to heal. We just have to give it what it needs.

As always, send in your questions and I'll answer them in our next issue! And if you've already started making some of these swaps, I want to hear about your wins — big or small.

Rooted in Wellness & Rising Together,
Erica