10 Easy Tips to Heal Your Gut Naturally

If you often feel bloated, sluggish, or crave certain foods nonstop, your gut might be trying to tell you something.

Many of us struggle with issues like sugar addiction, excess weight, irritable bowel syndrome, leaky gut, and slow digestion, which often stem from problems in the gut. Even mental health issues are associated with an imbalanced gut microbiome.

Thankfully, gut health is finally getting the attention it deserves, and for good reason. Taking care of your gut doesn’t have to be difficult; just a few small tweaks to your diet and lifestyle can lead to noticeable improvements in your health and energy levels.

I’ve healed myself from years of sugar addiction by healing my gut, and I’ve never felt better. That’s why I’m sharing these tips with you today.

Here are ten simple ways to heal your gut health naturally.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet or wellness routine. See privacy policy & disclosures for more details.

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How to Heal Your Gut Naturally

1. Intermittent Fasting

Intermittent fasting gives your digestive system a break, allowing it to repair and reset. When you go without food for extended periods, your gut lining has time to heal, and your microbiome can rebalance.

While this approach is not recommended for those with eating disorders, fasting can be incredibly helpful. It can reduce inflammation, improve digestion, and enhance nutrient absorption. Many people start with a 12-hour overnight fast and gradually extend it if it feels right.

An excellent book on fasting that I’ve read and recommend is Eat Stop Eat by Brad Pilon.

2. Take a Prebiotic and Probiotic Supplement

Probiotics introduce beneficial bacteria into your gut, while prebiotics provide the fuel those bacteria need to thrive. A balanced gut microbiome supports digestion, reduces bloating, and strengthens the immune system.

Taking a prebiotic/probiotic supplement has totally crushed my sugar craving. I like Bluebonnet probiotics, and I take them with Magnesium oil spray, which also seems to help my sugar cravings.

3. Cut Out Seed Oils

Industrial seed oils like canola, soybean, and sunflower oil are high in omega-6 fatty acids, which can trigger inflammation in the gut. Chronic inflammation can contribute to digestive discomfort, leaky gut, and imbalances in gut bacteria.

Avoiding seed oils is tough because they are in everything. The solution is to cook from scratch as much as possible. I know that doesn’t make life any easier, but it’s one of the best things you can do for your health. I stopped eating all chips and snack food, and now eat 3 meals per day and usually no snacks. If I do snack, it’s whole foods only.

For cooking, use olive oil, coconut oil, lard, or grass-fed butter. Even with seemingly healthy oils like olive oil and avocado oil, you must be careful. There are many counterfeit oils on the market.

4. Remove Grains from Your Diet

This tip might not be for everyone, but hear me out: Many grains contain gluten and anti-nutrients that can irritate the gut lining, especially for those with sensitivities. Even non-gluten grains can contribute to digestive distress due to their high starch content. Read the book No Grain, No Pain by Dr. Steven Osborne.

Eliminating or reducing grains can help heal chronic pain and help decrease bloating, gas, and inflammation while promoting gut healing. If I hadn’t stopped eating grains, I’d still be suffering from chronic pain. I’d be miserable, 50 pounds overweight, addicted to pain meds, or worse.

Read my story here: Self-Diagnosed Grain Intolerance: Discovering My Back Pain Root Cause

5. Drink More Water

Hydration is key for healthy digestion, as water helps break down food and move waste through the intestines. It also supports the mucosal lining of the gut, keeping it strong and resilient. Aim for at least eight glasses of water per day, and consider adding lemon for extra gut-friendly benefits.

If you forget to drink water, try setting a timer on your phone. Or, carry a special water bottle with measurements on the side. A stainless steel or glass bottle with a protective silicone sleeve is best, so you don’t drink out of chemical-leaching plastic.

6. Eat More Fermented Foods

Fermented foods like kimchi, sauerkraut, miso, kombacha, and kefir are packed with probiotics that enhance gut microbiome diversity. These foods help replenish good bacteria, aid digestion, and can reduce symptoms of bloating and gas. Even a small serving of fermented foods daily can help improve gut health.

If you like experimenting in the kitchen, try this kombucha recipe.

7. Reduce Sugar, Alcohol, and Processed Foods

You already know how harmful and addictive sugar can be. Not only does it contribute to weight gain, diabetes, and other issues, but it feeds bad bacteria and yeast in the gut, leading to imbalances that can cause bloating, fatigue, and digestive issues.

In addition to the seed oils found in most processed foods, processed foods often contain artificial additives and preservatives that further disrupt gut health. Removing sugar from the diet and focusing on whole, unprocessed foods can help restore balance in your gut.

Also, consider reducing or eliminating alcohol. I love a glass of wine or two as much as anyone, but alcohol can truly wreak havoc on your body. It’s poison.

8. Manage Your Stress

Chronic stress negatively impacts gut health by disrupting digestion, weakening the gut barrier, and altering the microbiome. Stress can slow down digestion, leading to bloating, discomfort, and other problems.

Relaxation techniques like meditation, deep breathing, or gentle movement can help regulate digestion and support a healthier gut. Taking a short walk, stretching, or light weight yoga are physically relaxing ways to help your gut feel better, while other quiet activities like taking a bubble bath can also help.

But overall, managing major stress factors, such as a stressful job or home life, can make the biggest impact on gut health.

9. Get a Better Night’s Sleep

Poor sleep is linked to gut imbalances, as your body needs rest to repair and maintain a healthy microbiome. Disruptions in your sleep cycle can lead to increased gut permeability and inflammation.

Aim for 7-9 hours of quality sleep each night to support gut healing and overall well-being. Try sleep hacks such as blackout curtains, a noise maker, and no screens one hour before bed. And don’t neglect to consider how much caffeine you’re drinking. Caffeine can be the biggest sleep disruptor of them all.

10. Consume Bone Broth and Collagen-Rich Foods

In her book Eat Like a Girl, Dr. Mindy Pelz, (who is a big advocate of intermittent fasting) recommends breaking your fast with bone broth. This is because bone broth is a collagen-rich food that provides essential nutrients like glycine and glutamine, which help repair the gut lining.

According to Dr. Pelz, the nutrients in bone broth help strengthen the intestinal barrier, reducing the risk of leaky gut and improving digestion. It’s the perfect food to consume after your stomach has been empty for a period of time because it can help your gut heal.

Other collagen-rich foods that support gut health include chicken skin, organ meats, gelatin, and eggs.

Final Thoughts

Healing your gut naturally can take time, but it can truly change your life. If this is something you suspect you need to do, please talk to your doctor, as the tips in this article are based on my own experience and information I’ve read that has helped me. Your journey might be different.

Gut healing, like any healing, involves making mindful choices in diet, lifestyle, and self-care. That being said, I hope these ten strategies can help. I do believe it’s all about supporting digestion, reducing inflammation, and cultivating a healthier gut microbiome. Be patient with the process, and know that your gut is capable of healing with the right support.

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10 Easy Tips to Heal Your Gut Naturally