Let's talk about some simple ways you can start healing your gut TODAY!

1.) Strengthen & diversify your gut microbiota

Fiber is going to be your best friend to feed the good gut bugs and support the health of your colon. Odds are you aren't getting enough fiber in daily, so make sure to start SLOWLY incorporating fiber into your diet, don’t go all in right away.

Probiotics vs. Prebiotics

While probiotics are the living organisms in our microbiome, prebiotics are the fibers that feed the organisms. We need prebiotics just as much as probiotics, if not more, in order to support a healthy ecosystem of bacteria in our microbiome.

Prebiotic-rich foods include: garlic, asparagus, onions, leeks, whole grains (quinoa, oats), apples, flaxseed, lentils, jicama, legumes, dandelion greens, Jerusalem artichokes, berries, apples, and seaweed.

Also polyphenols support the growth of beneficial bacteria and repress the growth of opportunistic bacteria, as well as bolster the integrity of the intestinal barrier and decrease inflammation in the gut.

When it comes to polyphenols, think brightly colored foods, like berries, herbs, matcha, & green tea.

2.) Restore stomach acidity

Our stomachs need to be acidic to properly breakdown and absorb nutrients. Otherwise undigested food slows down motility and irritates the intestinal barrier.

Eating bitter foods, like arugula and radicchio, helps get those gastric juices going. Incorporate digestive bitters, apple cider vinegar, or fire cider before meals to stimulate the production of digestive enzymes. 

3.) Repair gut lining

Food sensitivities, leaky gut, and other immune conditions usually stem from a compromised gut barrier.

Nutrients that soothe and repair the tight junctions of the gut include collagen, gelatin, L-glutamine, and zinc.

Supportive foods include bone broth, collagen & gelatin-rich cuts of meat like shanks, oxtail, ribs, and chuck, and red cabbage.

4.) Sleep and Sunlight

Sleep is the main opportunity for the cells and tissues of our gut to repair. Plus, melatonin reduces inflammation in the mucosal lining of the gut & helps regulate the motility of the gastrointestinal tract.

Get to bed by 10pm to give your body plenty of time to digest and repair while you sleep, and get regular sunlight during the day to regulate your circadian rhythm.

Hope these tips help! Let me know how I can help support your gut healing journey!

My books for the fall are open! Sign up for a discovery call here:

Discovery Call with Blair