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What is it you crave most? Chocolate? Strawberries? Potato chips? Pizza?

Of course, food cravings are natural. And when you get a really strong craving for something? It could be the good gut bugs in your body trying to tell you that they need something to grow or survive. But, in some circumstances, your bad gut bugs might be trying to trick you into listening to them instead.  

So, what makes you crave a certain kind of food?

Well, many people believe food cravings are emotionally driven. You’ve had the feeling before, right? “If I eat this bag of marshmallows, it’ll help me relax, de-stress, or quiet my anxiety.” But, most often, you start to crave a specific food because of low serotonin levels.1

Turns out, low serotonin levels can affect your brain’s center for appetite. And usually, when a serious craving strikes, you want a food with a higher sugar level. It’s why you might crave a chocolate bar over a plate of, say, steamed broccoli. But, when glucose interacts with the opioid receptors in your brain, this can trigger an addictive response. And that’s no good.

Why? When this happens, the sugar eater only wants to eat sugar. You’re conditioning the brain to release happiness hormones every time you give in and scratch that sugar itch.

So, the trick to staying healthy is learning to recognize the difference between the cravings you should listen to, and those you’ve got to ignore.

Knowing what your good gut bugs want to eat, and how to feed them, is more than half the battle. And today, I’m going to share with you the things that can really help when you’re good gut bugs tap on your gut and say, “Feed me!”

What should you feed your good gut bugs when they’re hungry? (& simultaneously put an end to your unhealthy food cravings!)

Resistant Starches

resistant starchesFirst of all, you want to amp up your resistant starch intake. Resistant starches are the undigested starches that pass into the large bowel. Here, they help fermentation. They also help your friendly gut bugs produce short-chain fatty acids and ketones.2

In case you’ve not heard of them before, ketones are the fats you absorb from your gut – the ones you can use instantly as fuel. So, you definitely want to be getting more of the following foods into your diet –

  • Green plantains
  • Taro root
  • Shirataki noodles
  • Parsnips
  • Turnips
  • Jicama
  • Celery root
  • Jerusalem artichokes
  • And certain unripe fruits, like green bananas, mangoes, and papayas.

Furthermore, resistant starches can help improve insulin sensitivity, increase satiety, and reduce fat storage.3 All in all, they’re a good go-to food group when your gut bugs demand to be fed.


Don’t let the length of the name intimidate you.

In fact, let’s just abbreviate the word fructooligosaccharides to the letters FOS … sound good? Now, an FOS is a type of indigestible sugar in the form of inulin or yacón.

Now, I know, I usually caution you against sugar, but your gut bugs actually need indigestible sugars for proper growth and function.

In fact, they help feed the cells that line and guard your gut. These indigestible sugars are called prebiotics. And they’re not to be confused with probiotics. Probiotics are the friendly bacteria that help your gut. Prebiotics are the food that feeds them and gives them what they need to grow.

Inulin is a major help to your good gut bugs because it’s a prebiotic fiber they can chow down on to stay healthy. And yacón is a tuber; its syrup is prebiotic in nature. Yacn may actually reduce your appetite too.4 And while you can’t actually digest a FOS, your good gut bugs can. In fact, they thrive on it.

You can find FOS in –

  • Radicchio
  • Belgian endive
  • Jerusalem artichokes (sunchokes)
  • Okra
  • Onions
  • Garlic
  • Mushrooms

You can also munch on figs – which are technically flowers, not fruit. On rare occasion, I’d also suggest using dates or dried figs as a sweetener. Both happen to be great sources of FOS. I love to add a couple of figs or dates to kick my salads up a notch.

Alternative Ways to Stop Your Junk Food Cravings

food cravings | Gundry MDHere are some other, alternative natural ways to feed your hungry gut bugs …

Reverse Juicing

Juicing isn’t as healthy as some nutrition gurus would have you believe. But, you don’t have to throw your juicer out. In fact, you can actually use it to increase your good bacteria and their gut buddies.

A great way to do this is to eat your polyphenols in pulp form! Remember, polyphenols are antioxidant compounds found abundantly in natural plant food sources. Simply juice fruits, then throw out the juice. That’s where the candy (aka sugar) hides, so get rid of it.

Take the leftover pulp, and add that to a delicious smoothie. You can blend it with plain goat, sheep, or coconut yogurt. You can even toss the mixture into your salad dressing.

Hot Tip: Further enhance your salad dressing by mixing extra virgin olive oil or coconut oil with lemon or orange flavored cod liver oil – I love Carlson’s. It’s really good on cooked veggies, too.


Your good gut bugs love nuts. But, not just any nut. Your gut bugs want gut-friendly, polyphenol-rich nuts like –

  • Pistachios
  • Walnuts
  • Macadamias
  • Pecans

And did you know, recent studies show that eating nuts can help you live longer in general?5

The Takeaway

Your gut bugs are begging for the foods listed above. So, feed them as many of the foods listed above as you can. To recap, you want to fit more of these into your diet –

  • Resistant starches, like parsnips, turnips, and jicama
  • FOS foods, like okra, onions, garlic, and mushrooms
  • Polyphenol-rich fruit and vegetable pulp from the juicer
  • Nuts, like pistachios, walnuts, macadamias, and pecans

These are the food cravings you want to answer. These foods will keep you feeling full and happy, and they’ll help you avoid making a mistake when processed sugars come to taunt you.