What Is Gut Rot? + Foods That Soothe a Grumpy Gut

Gut rot is nasty. It’s stomach pain, diarrhea (and not just a few watery stools, but an all out wave of “running the waters”), and nausea; it’s almost as bad as a hangover. And sometimes it can be just as hard to get rid of, no matter how much you drink or what medicine you take. However, the good news is that even though you might not feel like there is any light at the end of the tunnel for you right now, there are foods that can help you sort yourself out.

What exactly is Gut Rot?

The term “gut rot” is often used to describe the symptoms of food poisoning, bacterial overgrowth and digestive problems in animals, including humans.

It is typically caused by eating spoiled or rotten food, and by consuming contaminated water that contains bacteria or parasites.

Bacteria found on foods or water enter the body through the mouth or nose. They can also enter through an open cut in your skin, which is why it’s important to practice good hygiene and avoid exposure to contaminated water sources whenever possible.

Gut Rot Symptoms Include:

  • Loss of appetite and depression
  • Diarrhea (often bloody)
  • Vomiting
  • Fever
  • Weight loss
  • Anemia
  • Cloudy eyes
  • Lethargy

Foods That Soothe Gut Rot


Yogurt is a good source of probiotics, which help to improve digestive health. The best yogurts are made from organic milk and contain live cultures, including Lactobacillus acidophilus and Bifidobacterium lactis. Yogurt is also a great way to start your day and get some protein in your diet.

Yogurt can be enjoyed as a snack for breakfast with fresh fruit and granola. You can also try making smoothies with yogurt as an ingredient. Add some fruit, ice cubes and other healthy ingredients like spinach or kale for a nutrient-rich drink that will boost your immune system and help you feel better fast!


Broth is a comfort food that can help ease digestion.

Broth’s soothing effect on the gut comes from its high concentration of glutamine, an amino acid that’s been shown to reduce inflammation in the gut.

Glutamine also helps heal the lining of the stomach and intestines, which may be why broths are often recommended for people with gastritis or ulcers.

Other foods that contain glutamine include soybeans and soy products like tofu, tempeh, miso and natto (fermented soybeans).


Bananas are great at soothing a bloated tummy because they contain pectin fiber which helps decrease intestinal gas build-up by absorbing water and expanding to form soft stool mass for easy passage through the colon. They also contain tryptophan — an amino acid that helps reduce stress hormones like cortisol (which makes you feel anxious) — so they’re perfect after a stressful day!


Ginger root can help alleviate nausea and vomiting. It’s thought that ginger works by activating receptors in the brainstem that tell us when we’re full. It also seems to have anti-inflammatory properties, which may help reduce inflammation in the stomach lining associated with nausea and vomiting.

Chamomile tea

A soothing cup of tea is always a good idea when you’re feeling under the weather. With chamomile tea, you get the added bonus of helping to soothe your gut. Chamomile is known for its anti-inflammatory properties, which can help relieve pain in the gut.

It can also help with indigestion and bloating. It may also reduce nausea and vomiting associated with irritable bowel syndrome (IBS).

The best way to take chamomile tea is as a hot drink before bedtime. The warm liquid will help relax tense muscles and ease digestion problems caused by stress and anxiety.

Electrolyte Drinks

When you’re sick, your body loses fluids and electrolytes. And while water helps with both of these issues, there are some important differences between the two. For example, sports drinks contain high levels of sodium and potassium—the minerals that help regulate the amount of water in your body. Electrolyte drinks also replenish lost electrolytes faster than water alone because they contain more sodium chloride (table salt) than plain water does.

If you’re feeling nauseous or have diarrhea, an electrolyte drink can help replenish the fluids your body loses through vomiting or diarrhea. But if you don’t have any symptoms of dehydration and just want something refreshing to drink during cold season, try adding a pinch of salt to your water for its taste and health benefits!

Leafy Greens

Dark leafy greens such as kale and collard greens are rich in fiber, which helps to maintain regular bowel movements. They also contain vitamin K, which is important for blood clotting; calcium, which builds strong bones; folate (folic acid), which prevents birth defects during pregnancy; potassium and magnesium, which help reduce muscle cramps; iron, which transports oxygen throughout the body; and vitamins A, C, E and K.


Keep in mind, though, that while these foods can help boost your overall health, they likely won’t work on their own. Though, we feel pretty confident in saying that those fiber-filled foods will be your best buds. And don’t forget to chow down on your greens either—these veggies have more fiber than most others! If you’re feeling a little more in the mood for a treat, remember that there are lots of delicious frozen yogurts on the market these days too. It’s also important to keep your doctor informed of how you’re feeling. This way you’ll get the care and treatment you need to be feeling your best.

About Bea

Bea is a copywriter specializing in adept research and creating all kinds of content. She’s all about getting creative, developing relationships, and contributing to making businesses succeed through her writing.

When she’s not writing (professionally), you can see her binge-watching RuPaul’s Drag Race or writing film reviews on Letterboxd.

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