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Written By: Megan Barefoot
It felt like a long 2025 and December was even longer and filled with it’s own challenges but it’s time to let it go and leave it beind. January is the month of fresh starts for a lot of things but when it comes to digestion, drastic cleanses and restrictive plans often do more harm than good. I know many people that pick January for extreme resets and hard cleanses as well as big detoxes. This can be a tough way to start the year and hard on your body and microbiome. A truly gut-friendly reset focuses on feeding your microbiome, supporting elimination, and reducing inflammation and it can be done without stressing your system.
If you’re dealing with bloating, sluggish digestion, or irregular elimination, the answer may not be cutting more foods out; but adding the right ones in.
I like the idea of crowding out the sweets and treats that might have snuck in during the holidays. So, below are 8 gut-friendly foods you may not immediately think of as digestive powerhouses, yet they can make a meaningful difference when added consistently this January.
1. Cooked & Cooled White Rice (Resistant Starch Hero)
This one might surprise you! White rice doesn’t usually get a gut-health gold star—but when it’s cooked, cooled, and reheated, it transforms. It’s also a great way of cutting down on the sugars and sweets that might be calling to us from the holidays.
When you cook and cool and then reheat the rice it creates resistant starch, a type of prebiotic fiber that feeds beneficial gut bacteria and supports healthy bowel movements and it happens without the gas and bloating some people experience with raw fibers.
Why it helps digestion
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Feeds butyrate-producing bacteria
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Supports stool bulk and elimination
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Gentle on sensitive digestive systems
How to use it:
Cook rice, cool it overnight, then reheat and pair with protein and healthy fats. We are always looking for balance in our meals and snacks so remember the protein, fat and fiber rule!
2. Kiwifruit (Nature’s Gentle Motility Booster)
In our home we lovingly refer to kiwi as the “poop fruit” but its so much more! Kiwifruit is one of the most researched fruits for digestive regularity, yet it often flies under the radar. It contains actinidin, a natural enzyme that supports protein digestion, along with soluble fiber that helps move waste through the colon without harsh laxative effects.
Why it helps digestion
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Improves stool frequency and consistency
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Supports gentle gut motility
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Less bloating compared to many other fruits
How to use it:
Eat one kiwi daily, ideally with the skin on (if tolerated). I am not going to kid you here! I cannot do the skin so do your best and forget the rest!
3. Sauerkraut Juice (Not Just the Cabbage!)
We are the biggest “pushers” of fermented foods at No Shoes Nutrition! We recommend having at least a quarter cup a day! But here’s the thing, most people focus on the foods like the cabbage in sauerkrauty, but the brine is where much of the magic lives. Sauerkraut juice contains organic acids and beneficial compounds that can help stimulate stomach acid, supporting better digestion upstream. It’s like liquid gold so don’t you dare throw it out! It can be used on it’s own or put it into a salad dressing, add a splash to flavour water or use it to kick start your next ferment!
Why it helps digestion
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Supports low stomach acid (use caution if you have and overactive stomach.)
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Enhances nutrient absorption
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May reduce bloating after meals
How to use it:
1–2 teaspoons before meals as a digestive primer. Water it down if you find the taste too strong on it’s own.
4. Chia Seeds (Soaked, Not Sprinkled)
Please be cautious when using chia! Dry chia can actually worsen bloating and it soaks up water and can stick to your throat but soaked chia becomes a gut-loving gel rich in soluble fiber and mucilage. It can take some getting used to but if you soak it and make it into pudding or just add a little to your water bottle, it can be easy to use to boost your gut health! The gel from the soaked chia helps soften stool, regulate elimination, and calm an irritated gut lining.
Why it helps digestion
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Feeds beneficial bacteria
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Supports smooth, regular bowel movements
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Helps with both constipation and loose stools
How to use it:
Soak 1 tablespoon in water or almond milk for at least 30 minutes. I like to add the chia to coconut milk with some cinnamon and vanilla and it becomes a delicious treat!
5. Beets (Liver + Gut Synergy)
I thought for years that beets just were not for me. I discovered that you can eat beets raw like carrots and they are such a crunchy sweet addition to salads or just great on their own! Beets support digestion indirectly by nourishing the liver and bile flow, both essential for proper elimination. They also contain unique fibers that help feed beneficial microbes while supporting stool colour, bulk, and movement. Don’t freak out if you eat beets and your stool turns red! That’s normal and not a sign of internal issues.
Why it helps digestion
How to use it:
Roasted, shredded raw with oil and apple cider vinegar, or lightly fermented.
6. Oats (Properly Prepared)
Be aware that oats can be inflammatory for some but when soaked or cooked slowly, they become a powerful gut ally. They contain beta-glucans, fibers known to improve stool quality and nourish beneficial gut bacteria. I only recommend oats in small amounts and make sure that they are non-GMO and not the quick cook type! The more processed your oats, the less healthy fiber they have which is where the gut-magic is!
Why it helps digestion
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Supports microbial diversity
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Helps regulate bowel movements
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Gentle source of soluble fiber
How to use it:
Overnight oats or slow-cooked steel-cut oats with protein and fat.
7. Artichokes (Prebiotic Powerhouse)
Artichokes are one of the richest sources of inulin, a prebiotic fiber that feeds beneficial bacteria involved in digestion and elimination. This is a food you are going to want to start slowly and work your way up if you haven’t eaten it previously. The fiber in artichokes can add to bloating and gas until your microbiome is able to handle it in larger amounts so work your way up slowly! Artichokes also stimulate bile, supporting fat digestion and detox pathways.
Why it helps digestion
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Feeds beneficial gut bacteria
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Reduces bloating over time
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Supports liver-gut communication
How to use it:
Steamed, roasted, or added to salads in moderate portions.
8. Ginger (Beyond Nausea Relief)
This can be a love or hate food. Too much can stimulate to digestive system too much for those that are sensitive and there are others that LOVE ginger and can eat it all day long. Ginger does far more than settle an upset stomach, it supports gastric emptying, gut motility, and reduces fermentation that leads to bloating. It’s especially helpful for people who feel “full” long after eating.
Why it helps digestion
How to use it:
Fresh ginger tea, grated into meals, or added to smoothies.
Final Thoughts: Add Before You Subtract
A healthy gut thrives on consistency, variety, and gentle support, not extreme restriction. Once you focus on adding healthy gut supportive foods you will forget the sugary snacks and refined carbs. By adding even 2–3 of these gut-friendly foods into your January routine, you may notice:
Start small, listen to your body, and remember your gut responds best to nourishment, not punishment. Go slow and let us know what you think!
Ready to Start 2026 with a Happier Gut?
If bloating, sluggish digestion, or irregular elimination are holding you back from feeling your best, you don’t have to figure it out alone. At No Shoes Nutrition, we take a personalized, whole-body approach to gut health—helping you understand why your digestion is struggling and what your body truly needs to thrive.
Book a FREE Consultation to:
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Identify the root of your digestive discomfort
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Get clear, realistic next steps tailored to your body
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Create a sustainable gut-health plan that actually fits your life
Start your 2026 New Year feeling lighter, clearer, and supported—naturally.
Reach out to No Shoes Nutrition today to book your free consultation.
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