7 Natural Ways to Improve Gut Health

The gut, which is often referred to as our “second brain,” plays a vital role in our overall health and well-being.

It’s responsible for controlling 80% of our immune system and can influence various symptoms and conditions.

Today, we’ll be exploring seven natural ways to enhance and maintain optimal gut health.

Recognizing Warning Signs

Before diving into the strategies for improving gut health, it’s essential to recognize the warning signs of an unhealthy gut. These include:

• Stomachaches
• Nausea
• Excess Gas
• Sugar Cravings
• Fatigue
• Sleep Interruptions
• Skin Irritation

1. Managing Stress

Stress and anxiety have a profound impact on gut health. When we’re anxious, we can experience nausea, increased bathroom trips, and disrupted digestion.

To manage stress and support your gut, start by prioritizing quality sleep.

Ensure that you get a restful night by monitoring your sleep environment; making sure that it is cool, comfortable, and quiet.

Also, supplements that are high in melatonin can be used to reestablish a steady sleep routine.

Outside of sleep, consider adding some calming herbs or vitamins like rhodiola or ashwagandha to lower cortisol levels.

2. Incorporating Gut-Friendly Foods

Certain foods can soothe and support your digestive system!

Apple cider vinegar is a favorite of mine; I like to either mix it into water to promote overall hydration or take it in capsule form.

Its ability to support normal blood sugar levels and promote healthy digestion helps prevent bloating and supports your gut bacteria’s food processing.

Ginger is also a fantastic gut booster! As a tea or ground up, it can help soothe stomach discomfort and nausea.

3. Mindful Eating and Portion Control

How you eat can have just as much of an impact on your stomach as what you eat!

To reduce gut stress, try sticking to smaller meals. 4–5 smaller meals are easier to digest than 2–3 larger portions.

While eating, also try to slow down. Chew your food thoroughly and eat at a slower pace.

Chewing is the first stage of digestion, so the more you’re able to break down your food in the mouth, the less the stomach needs to process.

4. Hydration for Gut Diversity

Staying hydrated is crucial for maintaining a healthy gut!

Adequate water intake increases the diversity of gut bacteria and helps prevent GI infections.

If you are struggling to get enough water in every day, check out adding infusions.

Lemon, cucumber, apple cider vinegar, or a pinch of sea salt in your water increases the flavor and can have added benefits.

Other options would be mix-in powders.

5. Prebiotics, Probiotics, and Postbiotics

Replenishing and nourishing your gut’s good bacteria is essential.

Be sure that you are including foods or supplements that provide each kind of “biotic.”

A greek yogurt with bananas would provide an ample amount of prebiotics, postbiotics, and probiotics, but I would also highly recommend incorporating a supplement form.

6. Embrace an Anti-Inflammatory Diet

Incorporating an anti-inflammatory approach into your diet can reduce gut irritation.

First, you need to identify and eliminate potentially inflammatory foods.

Be careful of dairy, nuts, seeds, spices, alcohol, grains, and gluten.

Once you’ve run some experiments on what you may be sensitive to, start to gradually reduce their presence in your life.

Replace them with alternatives that don’t upset your stomach.

7. Complete Gut Reset

For a comprehensive approach to gut health, consider a full, five-step gut reset:

1. Remove Toxins: Start by removing toxins and undigested matter from the gut through a detoxification diet.
2. Repair the Gut: Begin the process of repairing and rebuilding the gut lining by providing the right nutrients.
3. Seal the Gut: Strengthen the gut barrier to prevent future issues.
4. Replace Nutrition: Replace the diet that caused the damage with foods that support gut health.
5. Repopulate Bacteria: Encourage the growth of beneficial gut bacteria and enzymes.

Conclusion

By following these natural strategies, you can work to significantly improve your gut health and overall well-being.

Remember that a healthy gut contributes not only to digestive health, but also to a strong immune system and better overall vitality.

For more information on how to improve your digestion and make your body feel better, check out my free book!

Plus, my website hosts hundreds of articles, products, and a thriving community of people all dedicated to helping you get healthier.