Ways To Heal And Reset Your Gut

You hear the saying “having a gut feeling” used a lot. This really is a literal term, we know when things don’t feel right. We are all unique in that there isn’t one diet that works for everyone. This is why it’s important to listen to your body and figure out what works for you. Our health is determined by how healthy our gut is. By keeping a healthy gut we can prevent many diseases. Here are some ways to heal and reset our gut. (post includes affiliate links; full disclosure statement available {here})

Remove Irritating Foods

To heal the gut you want to eat foods that promote healthy gut bacteria and remove foods that irritate the gut. These foods are different for everyone, but there are some that we all should avoid when trying to heal the gut. Foods like grains, processed sugar, and dairy can cause imbalances in the gut flora and feed the bad bacteria in the gut.

Eliminating foods from your diet that you feel cause discomfort is a good way to test what works for your body. Once you know what foods are irritating you may be able to heal your gut and bring them back slowing into your diet. Once your gut has been healed you might be able to tolerate certain foods better.

Journal

This is a good way to keep track of how you feel after you eat and know what to avoid. Journaling will help keep track of what foods don’t agree with you. You have to understand your own body before you can heal. From the foods we eat, to the amount of stress we’re under, to the amount of physical activity we are getting. These all play a role in our overall gut health.

Movement

Exercise and working out is not only for losing weight or building muscle, it helps to reduce stress hormones that affect the gut. A study from the National Library of Medicine found that exercise helped reduce inflammation, lower insulin levels, and supports a healthy metabolism.

Bone/Vegetable Broth

Bone or vegetable broth is healing for the digestive system while also providing nutrients and amino acids that can heal the gut lining. Amino acids help to rebuild the digestive tract. Glutamine is an amino acid in bone broth that helps to seal the gut lining and maintain a healthy gut flora. Collagen is also found in bone broth and acts a prebiotic, while reducing inflammation.

Destress

Stress has been shown to reduce the beneficial bacteria in the gut and increase the more harmful type. When there’s chronic stress it increases intestinal permeability (leaky gut) resulting in inflammation. Being overly stressed will make it hard to heal your gut. The brain and gut have a deep connection. They connect through neurotransmitters or the vagus nerve. When we experience chronic stress it weakens our digestive system and changes the microbiome. There has been research to show the link between gut health and issues like depression and anxiety. Make time to reset and clam your mind everyday to keep stress under control.

Supplements

Zinc

Zinc helps boost the immune system and helps strengthen the gut lining. It helps the digestive tract produce digestive enzymes more efficiently. Research shows that zinc is able to modify the tight junctions of the intestines that helps to limit gut permeability. Low zinc levels affect the gut bacteria in a negative way.

Collagen

Collagen is the most abundant protein throughout the body. It plays an important role in gut health by preventing the breakdown of the intestinal lining and helps aid in digestion. It is made up of essential amino acids, including glutamine, glycine, and proline. Glutamine is needed to repair and heal the gut wall. Those with low collagen levels are likely to experience digestive issues. Collagen also has anti-inflammatory properties and is important for repairing damage.

L-Glutamine

L-Glutamine is a key amino acid that repairs the gut lining, reduces inflammation, and protects the gut from further irritation. Glutamine is the most abundant amino acid found in the body. When there isn’t enough sources of glucose in the body glutamine is converted into glucose. Glutamine is a source of fuel for the cells linings the intestines. It is also important for the function of the immune system and white blood cells. Glutamine is found naturally in high- protein foods like, meat, fish, and beans. Those with immune disorders or chronic bowel disease may benefit from a glutamine supplement. 

Probiotics

Probiotics are a good way to put good bacteria back into the gut. Probiotics are made up of live microorganisms. The most common are bacteria called Lactobacillus and Bifidobacterium. These are the strains you want to look for when purchasing a probiotic. Probiotics are a tool that can be used to balance the microbiome and maintain a healthy digestive tract. Most disease starts in the gut, by having protection from harmful bacteria you strengthen the immune system, regulate weight, and enhance absorption of minerals.  

Omega-3

Omega-3 fatty acids have been found to increase microbial diversity and increase the production of short-chain fatty acids. Omega-3s also help protect the intestinal wall and lowers inflammation. Studies have shown those with a higher intake of omega-3 have a lower risk of obesity.