7 Tips to Heal Your Gut Naturally
Constant bloating, nausea, food sensitivities, and digestive discomfort are all too common—but they don’t have to be your normal. Millions of people struggle with gut health issues like SIBO, leaky gut, low stomach acid, and slow gut motility, which can also impact hormones and your nervous system.
Trust me, I know how frustrating it can be—because I’ve been there. The good news? With a few key lifestyle changes, it’s absolutely possible to support your gut, ease symptoms, and enjoy food again.
Here are 7 science-backed tips to heal your gut naturally that helped transform my digestion and overall health.
1. Start Your Day With a Warm Beverage for Better Digestion
Skip the iced water or strong coffee first thing in the morning—these can shock your digestive system. Instead, drink a warm beverage like herbal tea, lemon water, or bone broth to gently stimulate digestion, improve circulation, and hydrate your body.
My go-to options: Olyxir lymphatic tea strips, ginger-lemon cubes in hot water, or bone broth when I want extra protein. This small habit is affordable, soothing, and sets your gut up for a healthier day.
2. Remove Common Inflammatory Foods (Gluten & Dairy)
If you’re experiencing bloating, fatigue, or digestive discomfort, start by eliminating inflammatory foods like gluten and dairy for 2–4 weeks. Track your symptoms to see if you improve. You might be able to tolerate these foods in small amounts moving forward, but a temporary elimination will help you see what’s right for you.
Other gut irritants include refined sugar, caffeine, and alcohol—all of which can damage the gut lining, disrupt healthy gut bacteria, and increase inflammation. Reducing these gives your gut a chance to heal and restores microbial balance. (For reference, I typically like to be mindful of added sugars, limit myself to two cups of coffee and only drink one or two alcoholic bevereages for special occasions. It’s not a complete cut, but it gives me flexibility where I want it.)
3. Focus on Whole, Nutrient-Dense Foods (Not Just Restriction)
Many “healthy” packaged snacks contain hidden irritants. Instead, eat real, whole foods your body tolerates well. While short-term elimination diets like low FODMAP can help in the beginninig, they’re not meant for long-term use.
Once your gut starts healing, slowly reintroduce nutrient-dense foods. For a thriving microbiome, aim to eat 30 different plants each week—this includes fruits, vegetables, herbs, and spices. Variety matters for gut diversity and overall health.
4. Support Your Nervous System with Somatic Practices & Gentle Detox
A dysregulated nervous system is often a hidden cause of gut issues, and in a fast-paced society filled with many toxic disrupters, it’s no surprise this is a common issue. My nervous system was the root cause of many chronic health conditions, including gut dysbiosis and hormonal imbalance, which is no surprise as a Type A overachiever. The good news is that adding somatic exercises and natural detox practices can improve digestion, reduce stress, and support hormonal balance.
Some suggestions to try include:
Yoga or Pilates
Infrared sauna or at-home sauna blankets (I got mine from HigherDose and highly recommend it!)
Breathing exercises and grounding
“Legs up the wall” pose for quick digestion support
5. Use Targeted Supplements (But Test First)
Not all supplements are created equal, and not all supplements are for you. Before starting any gut-healing protocol, get lab work to identify your unique needs—in my case, I discovered I was dealing with SIBO, h. pylori, and slow gut motility and was able to adjust my approach to best support my body.
Some supplements that supported my gut health include magnesium, a motility activor, and digestive enzymes and bitters. For stronger supplements, specifically ones designed to kill off SIBO and h. pylori, it’s recommended to work with a functional medicine practitioner for a custom protocol.
6. Increase Your Daily Fiber Intake
Fiber feeds your healthy gut bacteria, improves motility, and supports regularity. Eating foods that are fiber rich, like fruits, vegetables, whole grains, legumes, nuts and seeds, is a great way to up your fiber. Unfortunately, most American adults only get 10-15 grams of fiber daily but need 25-35 grams for optimal gut health. Using apps like MyFitnessPal can help you track your fiber intake to see to hit your goal.
If you struggle to meet your fiber goals through whole foods, adding a quality fiber supplement can help. I personally love Sunfiber because it has 6 grams of fiber and is low FODMAP friendly.
7. Add Prebiotics & Probiotics (If Appropriate)
Prebiotics feed your healthy gut bacteria, while probiotics replenish them—together, they enhance nutrient absorption, reduce inflammation, and improve digestion.
Foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics and can easily be incorporated into regular meals and snacks. However, if you have SIBO symptoms or slow gut motility, probiotics or fermented foods may worsen symptoms. So, it may be best to focus on addressing those issues prior to adding pre and probiotics to avoid setbacks.
Final Thoughts: Healing Your Gut Takes Time (But It’s Worth It)
Healing your gut is a journey, not an overnight fix. Start with small, sustainable steps—whole foods, stress management, and testing where necessary. And remember, you’re not alone in your gut-healing journey.
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