The Lazy Girl’s Guide to a Gut-Healing Pantry

Healing your gut without cooking like it’s your full-time job? Yes, please.

Let’s be honest:
You want to eat gut-healing meals.
You don’t want to spend 3 hours roasting, pureeing, and artfully garnishing vegetables like it’s the final round of MasterChef.

Enter: the Lazy Girl’s Guide to a Gut-Healing Pantry.

This is your no-fuss, bloat-safe, healing-forward list of pantry (and fridge/freezer) staples that make throwing meals together actually doable.
No spirulina. No weird powders. Just real, functional foods that work.

🛒 The Non-Negotiables: Pantry Staples for a Happy Gut

1. White rice
Gentle on digestion, easy to pair with anything, and perfect for rebuilding gut lining post-flare.
→ Use in: rice bowls, stir-fries, soup base

2. Canned wild salmon or sardines
Rich in omega-3s, protein, and calcium — and no cooking required.
→ Use in: salads, rice bowls, avocado boats, mashed with goat cheese on buckwheat crackers

3. Buckwheat crackers
Gluten-free, crunchy, and blood sugar-friendly. An underrated gut-safe snack vehicle.
→ Use in: snack plates, mini open-faced “sandwiches”

4. Jarred artichoke hearts (in olive oil)
Prebiotic-rich, super versatile, and ready to eat.
→ Use in: salads, pasta, or as a side with protein

5. Bone broth (shelf-stable or frozen)
Gut-lining gold. Warm it up and you’re basically doing a healing ritual.
→ Use in: sipping solo, cooking rice, or as soup base

6. Coconut milk
Great for creamy textures without the dairy bloat.
→ Use in: soups, curries, smoothies

7. Frozen cooked root veggies (like carrots, beets, or sweet potato cubes)
Cooked = easier to digest. Frozen = no prep.
→ Use in: bowls, mash, or just warm and season for a fast side

8. Olive oil + vinegar (sulfite-free)
The foundation of literally any good gut-friendly dressing.
→ Use in: everything. Salad, roasted veg, rice, protein. Pour generously.

9. Dried herbs + gut-friendly spices
Stick to ones like oregano, basil, thyme, cumin, fennel, smoked paprika.
→ Skip: onion powder, garlic powder if you’re FODMAP-sensitive

10. Canned pumpkin or squash purée
Soothing, versatile, and sneakily high in fiber.
→ Use in: soups, smoothies, or stirred into rice with protein

11. Frozen spinach or kale
Pre-washed, chopped, and ready to toss into anything for an easy nutrient upgrade.
→ Use in: soups, rice, omelets, smoothies

12. Goat cheese or sheep milk feta
Easier to digest than cow dairy and adds creamy richness.
→ Use in: bowls, salads, crackers, or stuffed into roasted peppers

13. Roasted seaweed snacks
Rich in minerals and gut-supportive iodine. Also: salty and delicious.
→ Use in: snack plates or crumbled on bowls for crunch

14. Precooked vacuum-packed lentils
Quick, gentle fiber boost — no soaking or boiling required.
→ Use in: soups, bowls, or tossed with herbs + olive oil

15. Frozen cooked chicken thighs or shredded turkey
Your lazy-girl protein MVP — just reheat and eat.
→ Use in: wraps, rice bowls, salads, soups

🥗 3 Lazy-Girl Meal Combos from These Staples

1. Omega-3 Power Plate

• Buckwheat crackers + mashed sardines or salmon

• Side of jarred artichokes and leftover roasted veg

• Optional drizzle of olive oil + lemon

2. 5-Minute Rice Bowl

• White rice (pre-cooked or quick-cook)

• Frozen sweet potato cubes (reheated)

• Canned salmon or leftover protein

• Olive oil + vinegar dressing, dried dill or parsley

3. Gut-Healing Pumpkin Soup

• Bone broth + canned pumpkin + coconut milk

• Add herbs, salt, cumin, maybe some leftover cooked veg

• Blend and warm
  → Bonus: top with salmon or drizzle olive oil for extra richness

💡 Pro Tip:

You don’t have to eat 100% fresh, made-from-scratch meals to heal your gut.
You just need to eat the right kinds of whole foods, consistently.

Having these staples on hand = fewer decisions, fewer takeout orders, fewer “screw it, I’ll just eat crackers for dinner” nights.

Here’s to healing — even when you're too tired to chop an onion.

Chewing slowly, living wildly,
Ksenia 🥄💩✨