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Healing Your Gut: A Practical Guide, 5-ish Steps, to Restoring Digestive Health

Updated: Nov 14


Your gut is more than just a digestive system - it's the foundation of your overall health. If you're dealing with digestive issues, you're not alone. Let's explore how to restore your gut health with evidence-based strategies that actually work. If you are wondering what other steps to take for gut health and wellness check out our Wellness Guide here.


Woman's abdomen without bloating, gut healing

Signs Your Gut Needs Attention

Your body has ways of letting you know when your gut health needs attention. Common signs include:

  • Persistent bloating or gas

  • Irregular bowel movements

  • Unexplained fatigue

  • Skin issues (acne, eczema, or rashes)

  • Mood changes or brain fog

  • Food sensitivities

  • Joint pain or inflammation

  • Hormonal imbalances



 

Understanding Your Gut: More Than Just Digestion

Your gut lining acts as an intelligent barrier between your digestive system and bloodstream. When this barrier becomes compromised (known as increased intestinal permeability or "leaky gut"), it can lead to systemic inflammation and innumerable health issues. The good news? A strategic approach to gut healing can help restore this crucial barrier. And let's face it, you've been eating some bad shhhh...............


 

The Five-Phase Gut Healing Plan

Phase 1: Reset & Remove

Start with creating a clean slate for your gut:

  • Implement a short-term elimination diet removing common triggers (gluten, dairy, soy, corn. eggs)

  • Consider a 2-3 day bone broth fast or modified elemental diet

  • Remove gut irritants (alcohol, excessive caffeine, processed foods)

  • Minimize NSAID use when possible

  • Get rid of those harmful microbes (bacteria, yeast, parasites)

  • Reduce stress

  • Use a binder supplement: Activated charcoal, zeolite clay, humic


Phase 2: Repair & Reinforce

This is where targeted supplementation comes in:

Core Supplements:

  • L-glutamine (3-5g daily) - The primary fuel for intestinal cells

  • Zinc carnosine (75mg daily) - Supports gut lining integrity

  • Collagen peptides (10-15g daily) - Provides building blocks for tissue repair

Digestive Support:

  • Comprehensive digestive enzymes (with meals; particularly if you experience bloating after meals)

  • Betaine HCL (if low stomach acid is suspected)

  • DGL licorice (before meals) - Supports stomach lining

  • Bile acids; especially if the gallbladder was cut out like a suspect mole.

Probiotic Protocol: Implement the "triple therapy" approach:

  1. Lactobacillus/Bifidobacterium blend (25-100 billion CFU)

  2. Saccharomyces boulardii (5-10 billion CFU)

  3. Soil-based organisms (1-3 billion CFU)

Anti-inflammatory Support:

  • Omega-3 fish oil (2-3g daily)

  • Curcumin (1-3g daily)

  • Quercetin (500-1000mg daily)


Phase 3: Reinoculate & Restore

Time to feed those beneficial bacteria:

  • Gradually introduce fermented foods (kimchi, sauerkraut, kefir)

  • Add prebiotic-rich foods as tolerated (jerusalem artichokes, green bananas, asparagus)

  • Focus on fiber-rich vegetables and low-sugar fruits

  • Consider supplemental prebiotics chicory root, arabinogalactan, inulin, or the foods above (start slow!)


Phase 4: Maintain & Monitor

Create a sustainable long-term plan:

  • Establish your personal food tolerance map

  • Maintain a baseline supplement protocol

  • Implement stress management techniques

  • Prioritize quality sleep (7-9 hours)

  • Include regular movement (30 minutes daily)


4. Repair

Next we provide nutrients necessary for healing the gut lining; you'll notice some overlap with Replace.

  • L-glutamine for intestinal cell regeneration

  • Zinc carnosine for mucosal repair

  • Collagen peptides for tissue support

  • Omega-3 fatty acids for inflammation reduction

  • Vitamin A, D, and E for immune support

  • Aloe vera for soothing and healing


5. Rebalance

Finally, we address lifestyle factors that impact gut health:

Sleep Optimization:

  • Maintain consistent sleep/wake cycles

  • Create a relaxing bedtime routine

  • Avoid late-night eating

Stress Management:

  • Regular meditation or deep breathing

  • Gentle yoga or tai chi

  • Time in nature

  • Mind-body practices

Movement Guidelines:

  • Regular moderate exercise

  • Post-meal walks

  • Avoid excessive high-intensity training during healing

Be Mindful

  • Mind-body practices

  • Eating habits and food timing

  • Work-life balance

  • Social connections


 

When to Seek Professional Support

Consider working with a healthcare provider if you:

  • Have persistent symptoms despite lifestyle changes

  • Need help creating a personalized protocol

  • Want targeted testing to identify root causes

  • Need guidance with supplement interactions

  • Have multiple chronic health conditions


 

The Journey Forward

Remember that healing your gut is a process, not an event. Progress often follows a "two steps forward, one step back" pattern, and that's completely normal, disappointing sure, but normal. Know that months are required and maybe years. It took years to develop the damage and it will take years to repair it.


Your gut influences everything from your immune system to your mood, so investing in its health is one of the most important steps you can take for your overall wellbeing. Start with little changes, build gradually, and trust your gut. Or talk to us!


References:

  1. Fu, J., Zheng, Y., Gao, Y., & Xu, W. (2022). Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms, 10(12), 2507. https://doi.org/10.3390/microorganisms10122507

  2. Camilleri M. (2019). Leaky gut: mechanisms, measurement and clinical implications in humans. Gut, 68(8), 1516–1526. https://doi.org/10.1136/gutjnl-2019-318427



Disclaimer: This blog is intended solely for informational purposes and is not considered medical, nursing, or other professional healthcare services, including medical advice. No nurse practitioner -patient relationship is established by using this information. The content of this blog should not be used in lieu of professional medical advice, diagnosis, or treatment. Users are advised to consult their healthcare providers for any medical concerns. Readers/users should defer medical treatment based on this blog. Use of this blog and any linked materials is at the user’s own risk.


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