The Ultimate Pantry Upgrade: The Best Gut-Healthy Foods to Stock Up On
Is Your Pantry Helping or Hurting Your Health?
Ever feel like your pantry is working against you when you’re trying to eat healthier? You open the cupboard, staring at those chips, hoping sheer willpower will turn you around toward the crisper drawer instead. Five minutes later, you're crunching away on the couch, wondering, why does my willpower always betray me?
The truth is, the foods you keep on hand play a huge role in your daily choices. If your shelves are stocked with processed snacks and sugary treats—the very things your brain begs you to reach for—it’s easy to fall into habits that work against your goals and best intentions. But with a few simple swaps, you can turn your pantry into a powerful tool for better digestion and overall health.
No need to waste money or overhaul everything overnight. Small, manageable changes lead to lasting results. So, let’s walk through what an easy Pantry Upgrade can look like—so you can set yourself up for success!
Step 1: Take a Pantry Inventory
Before you can upgrade, you need to assess what’s already in your kitchen. Take 10 minutes to open your cabinets and do a quick Pantry Audit. Ask yourself:
How many items are highly processed (chips, candy, soda, pastries, etc.)?
How many contain inflammatory ingredients (added sugars, artificial flavors and colors, preservatives, emulsifiers, high fructose corn syrup, and/or trans fats)?
How many are minimally processed (one-ingredient foods or items with only recognizable, whole-food ingredients)?
Are there any expired items?
Let your Pantry Audit be an exercise in curiosity, not criticism. Toss any expired items, and if you have room, separate the minimally processed foods from the highly processed ones. This simple step will make it easier to start making swaps each time you grocery shop.
Only throw out expired items for now! No need to overhaul everything overnight.
Step 2: What to Reduce (or Replace)
As you go through your Pantry Audit, you’ll probably spot some obvious culprits, but others might surprise you! Here’s a guide to foods that may be holding you back—plus some healthier alternatives.
Foods to Reduce:
Obvious choices: Chips, candy, soda, pastries.
Sneaky choices:
Snack bars with ‘added fiber’ – Certain added fibers can increase bloating and abdominal discomfort.
“Sugar-free” foods & beverages – Artificial sweeteners can trigger intestinal inflammation and digestive issues.
Cold cereals – Many contain artificial colors, flavors, or certain fibers that may contribute to digestive symptoms.
White bread & refined pasta – Refined flour can disrupt blood sugar balance and increase inflammation.
Easy Swaps:
Thankfully, healthier options are often right on the shelf next to your usual brands! Next time you’re stocking up, spend a little extra time looking for:
Short ingredient lists
Ingredients you recognize (You know what an almond looks like, but do you know what Polysorbate 80 looks like? Yeah, me neither!)
No artificial additives
Looking for more ways to support digestion? Grab my free guide below, 5 Habits to Reduce Bloating, for simple, effective strategies to feel your best!
Step 3: Stocking a Gut-Friendly Pantry
Now that you’re clearing space, it’s time to fill your kitchen with foods that fuel your health and are less likely to trigger digestive symptoms! These pantry staples support digestion, balance blood sugar, and help reduce cravings.
Gut-Friendly Pantry Staples:
Whole Grains: Oats, quinoa, brown rice, wild rice, amaranth, buckwheat, millet
Healthy Fats: Extra virgin olive oil, avocado oil, olives, nuts, seeds, nut or seed butter
Protein Staples: BPA-free canned fish (Wild-caught salmon, kippers, sardines), canned or dried beans, meat-based snack bars, protein powders (collagen, hemp, or rice), bone broth
Fiber-Rich Foods: Chia seeds, flaxseeds, lentils, nuts, seeds
Smart Snacks: Unsweetened coconut flakes, dark chocolate (70%+ cacao), nut/seed crackers
Fermented Foods: Sauerkraut, kimchi
Pro Tip: Keep these healthy options at eye level in your pantry so they’re the first thing you see!
Small Changes Lead to Big Wins
Upgrading your pantry is one of the easiest ways to support gut health and overall health. And remember—you don’t have to be perfect! Just start with one simple swap today.
Building a gut-friendly kitchen doesn’t mean giving up convenience or enjoyment. It’s about making mindful, sustainable choices that nourish your digestion, balance blood sugar, and keep cravings in check—without feeling restrictive.
Over time, these small shifts will lead to big improvements in digestion, energy, and overall health.
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💬 What’s one pantry swap you’re making this week? Let me know in the comments or tag me in your pantry makeover—I’d love to cheer you on!