How to Heal Your Gut Naturally: 7 Tips to Improve Gut Health

You may have heard the words gut health floating around the ether more and more in recent years and with good reason! 

Your gut health plays an essential part of so many other functions in your body and your overall health. Experts now say that gut health could be just as important as mental and physical health, but it’s probably one of the most neglected parts of the body. 

Not taking care of your gut is linked to chronic diseases like diabetes, heart disease, and an array of autoimmune disorders.

In addition to that, it’s said that people with gut issues are more likely to experience anxiety and depression, with something called gut dysbiosis.

Those two reasons alone are more than enough to start taking gut health more seriously, so if you think your gut could do with some TLC then grab a gut-friendly cup of tea and read on!

What is Gut Health and Why It Matters?

What do we mean by ‘Gut Health’; well it’s all about balance. A healthy gut refers to the balance of microorganisms in your digestive tract. When your gut is at its best, it’ll contain good bacteria that help with your digestion, immunity, and effectively absorbing nutrients. 

The star of the show when you talk about gut health is the microbiome, the vast ecosystem of bacteria, viruses, and fungi that play a huge part in your overall health.

These tiny, microscopic organisms, impact so many parts of your body including digestion, mood, and even your skin; we’re talking pretty much all aspects of your well-being. Oh and not to mention 70% of your immune system is in your gut. 

Signs and Symptoms of an Unhealthy Gut

The most obvious signs will be bloating, gas, constipation, and diarrhea. However, there’s lots more indicators that your gut isn’t in shape… 

Noticed that you’ve got more food intolerances in recent years? Bad gut health triggers food sensitivities.

Chronically tired? Unbalanced gut bacteria contributes to a lack of nutrient absorption.

Feeling lower, more anxious, or find your moods to be more erratic? Poor gut health can trigger low moods and mental health concerns. 

In addition to those quite frightening symptoms, there’s lots more! 

• Skin issues like eczema and acne
• Unexplained weight changes
• Autoimmune diseases like rheumatoid arthritis, lupus, and Hashimoto’s disease
• Frequent infections or colds
• Bad Breath (Halitosis)
• Cravings for sugary food
• Sleep disturbances or insomnia
• Joint pain or muscle aches caused by chronic inflammation

The Connection Between Gut Health and Overall Wellness

Have you heard of the vagus nerve? I hadn’t either. But this is how your gut communicates with your brain and vice versa and it happens to be the longest nerve in your body. They call it the ‘Gut-Brain Axis’.

Your brain and gut continuously send each other signals through this nerve and it impacts influencing physical bodily processes, emotions, and even your mental health.

The vagus nerve carries signals back and forth from your brain to your gut, however, 90% of those signals come from your gut to your brain! It just goes to show how much influence your gut has on your brain, and (obviously) your brain is the main driver for pretty much every bodily function! 

Aside from the Gut-Brain Axis, your gut health is a big player in your hormone health, as it’s part of the hormone production process, and helps hormone balance which affects your mood, energy levels, and weight management.

As if that wasn’t enough, having a balanced gut microbiome will strengthen your immune system and help your body fight infections off quicker and more efficiently. Furthermore, a healthy gut will fight off inflammation which is the cause of many, many ailments. Some are as serious as diabetes, heart disease, cancer, and even neurodegenerative diseases (think Alzheimer’s, Parkinson’s, ALS, MS, and Huntington’s)

The cherry on top of all this is a healthy gut helps your body to absorb all the nutrients you eat effectively. 

Phew… Am I convincing your of the importance of your gut health yet?

7 Natural Ways to Improve Gut Health

1. Eat a Diverse Diet Full of Whole Foods

One of the very best ways you can heal your gut is to eat a diverse diet. The microbiome in your gut all feed and thrive of different nutrients so to keep them strong (and alive) the experts say you should try and get through 30 different plant-based and whole foods per week. 

Food like fruit, vegetables, legumes, and whole grains act as prebiotics which make your good gut bacteria very happy!

These foods below are the best for actively promoting good gut health:

• Yogurt (with live cultures)
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh
• Kombucha
• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Chia seeds
• Flaxseeds
• Oats
• Apples
• Berries (blueberries, raspberries, etc.)
• Leafy greens (spinach, kale, etc.)
• Legumes (beans, lentils, chickpeas)
• Whole grains (brown rice, quinoa, barley)
• Almonds
• Avocados

2. Take Probiotic and Prebiotic Supplements

You might have heard the buzz around probiotics and prebiotics in recent years, and trust us, it’s not just another health fad! If your gut is in need of a little extra support, these supplements can be game-changers in your journey to better gut health.

Probiotics are live beneficial bacteria that can help restore balance to your gut microbiome. Think of them as reinforcements for your gut’s army, helping to maintain order and fend off the bad guys that cause digestive distress. These little helpers are especially useful after a course of antibiotics, which, while necessary at times, can wipe out both the good and bad bacteria in your gut. Replenishing your gut with probiotics can help you bounce back faster and keep your digestive system running smoothly.

On the other hand, prebiotics are the food that your good gut bacteria need to thrive. They’re like fertilizer for your gut garden, promoting the growth of beneficial bacteria and helping to maintain that all-important balance. Foods like garlic, onions, and asparagus are natural sources of prebiotics, but sometimes, a supplement can give you that extra boost if your diet falls short.

3. Reduce Your Stress Levels

Being stressed all the time affects more than just the amount of grey hair you have on your head! 

Remember that Gut-Brain Axis I was talking about? Well, stress disrupts the body’s ability to carry those signals back and forth, it slows down digestion, can cause a leaky gut, and increases inflammation. Not sure about you but I definitely don’t want any of those!

Try relaxation techniques like yoga, meditation, breathwork, and nature walks to try to reduce your feelings of stress. 

4. Get Regular Exercise

You’ve probably heard it a thousand times – exercise is good for you. But did you know it’s not just your heart, muscles, and mind that benefit? Regular exercise is a key player in keeping your gut healthy too, and the impact might surprise you.

When you get moving, whether it’s through a brisk walk, a yoga session, or hitting the gym, you’re not just working out your body. You’re also helping to cultivate a more diverse and resilient gut microbiome. Studies show that people who exercise regularly have a richer variety of gut bacteria, which is linked to better overall health, including improved digestion and a stronger immune system.

Another perk of regular exercise is that it helps regulate bowel movements. If you’ve ever noticed that you’re more regular when you’re consistently active, that’s no coincidence! Physical activity stimulates the muscles in your intestines, helping things move along smoothly and reducing the chances of constipation.

And let’s not forget the mood-boosting benefits of exercise. When you feel good mentally, your gut feels the love too. There’s a strong connection between your mood and your gut health (thanks, Gut-Brain Axis!), so staying active is a win-win for both your mind and your gut.

5. Sleep!

I understand! 

It can be hard to get enough sleep, never mind making sure you’re having a good quality sleep. But it helps your gut regulate its microbiome and digestive processes. 

A lack of sleep can disrupt all those little microscopic bugs in your tummy, so be sure to get in your 8 hours!

6. Practice Mindful Eating

When it comes to healing your gut, mindful eating can be a game-changer. Eating slowly and with attention helps you tune into your body’s hunger and fullness signals, reducing the risk of overeating and aiding digestion.

By savoring each bite and chewing thoroughly, you help your gut with breaking down food, which can minimize bloating and discomfort. Plus, a calm, mindful approach to eating reduces stress, which is crucial since stress can disrupt gut function. So, slow down and enjoy your meals!

7. Avoid Processed Foods and Sugars for a Healthier Gut

Whilst we talk about what to eat for a healthier gut, it’s important for you to know what not to eat when you’re trying to heal your gut, so here is a list of the foods to steer clear of. 

• Processed Foods (high in sugar, unhealthy fats, and additives)
• Artificial Sweeteners (such as aspartame and saccharin)
• Refined Sugars (including sugary drinks and candies)
• High-FODMAP Foods (like certain beans, onions, and garlic for sensitive individuals)
• Gluten (for those with celiac disease or gluten sensitivity)
• Dairy Products (for those who are lactose intolerant)
• Fried Foods (high in unhealthy fats and can irritate the gut)
• Excessive Alcohol (which can disrupt the gut microbiome and damage the gut lining)
• Caffeinated Beverages (in excess, which can irritate the digestive system)
• Trans Fats (found in some margarines and processed snacks)

Pin these tips for healing your gut to come back later!

Taking Charge of Your Gut Health

With your gut contributing to so many bodily functions including skin health, mental health, disease prevention and so much more, I think it’s high time we take this seriously. 

There’s tons of studies and research you can look at including a really interesting documentary that you can find on Netflix that’s called, ‘Hack Your Health: The Secrets of Your Gut’, I’d recommend giving that a watch as it goes into amazing detail about the gut and all it’s functions. 

As always, I recommend starting small, overhauling your whole life, will be very overwhelming and likely not very sustainable. So make a list of changes you’d like to make and stagger them over weeks or even months! 

You’ll feel the difference almost instantly and it safeguards future you from pain, illness, and disease. Give yourself the best chance of having a happy and relatively pain and discomfort-free life when you’re older, by taking your gut health seriously.