Do you want to improve your gut health by eating the easiest to digest vegetables, going organic to reduce toxins in your gut, and growing them yourself? This list is a perfect start to growing your own food if you have not always ate healthy vegetables and have gut health issues. Those making the health transition don’t always have a smooth ride when diving into many types of vegetables. Some vegetables can actually make your gut health worse as your intestines are not used to digesting them. This is why this list of gentle digestible vegetables are the perfect start for beginner natural health seekers and beginner vegetable plant growers.

Gentle vegetables to start eating and growing!

Here is a list of the most gentle for your gut vegetables. They are the fastest to digest, lowest in carbs, contain anti-inflammatory properties, are alkalinizing, and with the addition of fermentation, some provide probiotics supporting healthy gut flora.

  • Arugula

  • Parsley

  • Cilantro

  • Cabbage

  • Zucchini

  • Cucumber

  • Pepper

This may seem like a small list of vegetables to start eating and growing, but for beginners just leaving a high acid-forming food diet, it is a good idea to start small! Also, when growing your own, the zucchini and cucumbers are anything but small in your garden.

These 7 vegetables pack a variety of nutrients and minerals! Arugula is a very gentle leafy green perfect for those with gut issues and beginner vegetable eaters. Arugula alone comes packed with Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.

The cabbage can be fermented very easily softening the texture and adding those important probiotics our guts rely on for healthy digestion.

Instead of searching through the vast videos on how to make cabbage sauerkraut, I find this one to be most detailed showing how to place the cabbage in the mason jar:

For those with more severe gastrointestinal health issues, you may need to remove the skins of the cucumber, zucchini, and peppers. The outside skin is the hardest part of these vegetables to digest but still relatively gentle compared to other vegetables such as broccoli and celery.

Recommended growing supplies for these gentle digestible vegetables

For beginner vegetable growers, it is helpful to start with some direction on how to grow these vegetables at home. Here are some gardening supplies to help you get started quick. The cabbage, zucchini, cucumber, and peppers require more space. The supplies will depend if you’re growing in the ground or in raised beds. Also, check out our latest plan to grow in an enclosed patio! You can easily grow all of these veggies in containers on a patio and enclosed is the way to go to reduce pests and rodents from disturbing your hard work.

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Vegetable Seeds and starter plants

Starter plants can be harder to find organic compared to the seeds. You may have some luck at a local farmers market for starter plants. If you want to dive in and start with the seeds which is common for these types of plants, I have found organic seeds below on Amazon:

GrowLED Indoor Garden 

This grow light set up is perfect to grow your arugula, parsley and cilantro indoors all year round. It is the perfect size to fit all 3 plants. Here are some inexpensive planter pots to fit in the tray: The medium size of these pots should just fit this indoor garden.

Don’t forget to get the BEST potting soil!


Eating more vegetables is extremely good for your gut health but, if you haven’t had vegetables in your diet for a long time, most vegetables can irritate your gastrointestinal tract leading to more gut health problems and sending you back to your unhealthy diet.

Starting off eating these select gentle and fast digestible vegetables first can help heal your stomach and intestines as the first step of eating healthier. Once you start with these gentle gut improving vegetables in your diet, after some time, your body should be ready to add a few more varieties.

The point is to take it slow when adding new foods to your diet and it’s not that easy to go from a high acid-forming food diet to a healthy alkaline forming diet with vegetables. Your body can’t make a drastic switch without rejecting it and causing you more gut trouble.

Once you have started adding just these vegetables to your diet a more rewarding venture is to grow your own with the tips we provided above.

Enjoy your simple veggies, heal your gut and let us know how the growing is going!