Did you know that the function of your immune system, the state of your mental health, the pain or lack thereof in your joints, and even whether or not you have seasonal allergies can all be determined by one thing?
Do you know what it is?
The health of your gut!
Conventional and unconventional research is proving it over and over: poor gut health = poor overall health.
If you experience “common” digestive complaints such as occasional gas, bloating, or heartburn, your gut needs some work.
Do you have even worse digestive issues like persistent constipation or diarrhea? That means your gut really needs attention.
And if you’re suffering from Irritable Bowel Syndrome or Crohn’s disease, it’s past time for you to give your guts some love!
But what if you don’t have digestive complaints at all? What if you feel like you can eat anything without an upset tummy?
Chances are, you probably can’t.
Even if you don’t have digestive ailments, you more than likely have another symptom (or two) of compromised gut health.
Common issues like asthma, allergies, eczema, acne, PMS, and arthritis can actually be symptoms of an unhappy gut.
Even worse are autoimmune conditions such as hypothyroidism, Hashimoto’s, rheumatoid arthritis, and fibromyalgia — telltale signs of a gut that has been compromised to the point of the body actually attacking itself.
There is hope!
It is possible to heal your gut — and watch symptoms, big and small, improve or disappear altogether.
Free CHEAT SHEET: “Create Your Own Ferments” Fermenting Formulas
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This cheat sheet will give you formulas for all types of ferments (even fruit preserves, pickled meats, and condiments) – so you can “create your own” ferments with confidence.
Click here to get the free CHEAT SHEET today! And learn what are the best fermentation vessels.
1. Understand WHY Gut Health Is So Crucial
If you’re reading this post right now, it’s probably because you have an inkling that it’s time to focus a little bit more on your gut health, right? So before you can even begin to heal your gut, you have to understand WHY gut health is so crucial to your overall health and well-being.
What the Heck Does It Mean If I Have to Heal My Gut?
What does it even mean when people say, “You need to heal your gut?” If you’re clueless, click here quick! Via kitchenstewardship.com.
Why Your Gut Is the Key to Good Health
Learn why the health of your gut is connected to so many functions in your body and why it really is the key to good health. Via eatrealstaysane.com.
The Surprising Way to Heal Your Gut (Infographic)
This infographic explains how stress and sleep patterns affect gut health and what you can do to improve both. Via mindbodygreen.com.
What the Bacteria in Your Gut Have to Do with Your Physical and Mental Health
Ever heard of the “gut-brain connection”? Suffer from brain fog, depression, or anxiety? The bacteria (or lack of) in your gut actually play a role in mental health (or lack of). Via huffingtonpost.com.
Good Health Starts in the Gut
Did you know 80% of your immune system is in your gut? Imbalances within this delicate ecosystem impair the immune system — opening the door for disease. Via savorylotus.com.
The Care and Feeding of Your Microbiome
Katie introduces you to the bacteria in your microbiome — aka “gut” — and how you can take care of them. Via kitchenstewardship.com.
2. Improve Your Digestion
Improving your digestion isn’t hard. It can be as easy as starting your day with some lemon water or water with apple cider vinegar to get those digestive juices kickstarted first thing in the morning. Or if you need a bit more of kickstart, you can consider supplementing with Betaine HCl or digestive enzymes.
Eating meals in a relaxed, not hurried or stressful, setting is another way to improve your digestion.
KYF #036: Heal Your Gut with Lydia Shatney
Learn three easy things you can do to improve your digestion in this podcast. Via TraditionalCookingSchool.com.
Betaine HCl for Increasing Stomach Acid
Sometimes poor gut health starts before the lining of the intestines. If your stomach doesn’t have enough acid to break down and digest your food, that could be the source of some of your issues. Via wellnessmama.com.
HCl: Not Just Another Supplement
Betaine HCl may be the MOST important supplement you can take to improve digestion and, subsequently, gut health. Via foodrenegade.com.
Natural Digestive Remedy: Spiced Flax Sprinkle
Make this Spiced Flax Sprinkle and add to anything and everything — from coffee to smoothies. The herbs and flax seeds in this sprinkle aid digestion. Via homespunseasonalliving.com.
The Health Benefits of Reishi Mushrooms
Disease in the body is caused by some sort of imbalance somewhere, often in the gut. Reishi mushrooms can help restore that balance. Via realfoodrn.com.
The Super Healing Benefits of L-Glutamine
There are 10 proven benefits of L-Glutamine. One of these benefits is that L-Glutamine provides vital nutrients for the intestines to rebuild and repair. Via draxe.com.
Top 5 Supplements for Better Gut and Digestive Health
These supplements won’t just improve your gut health, they’ll improve your overall health! Via purelytwins.com.
All About Digestive Enzymes
Are you familiar with digestive enzymes yet? Learn what they are and why you should be taking them. Via healthylivinginbodyandmind.com.
3. Consume Bone Broth Daily
We love bone broth for its ability to heal and seal the gut wall, improve digestion, and deliver nutrients where our bodies need it the most. It’s one of the most gut-healing foods you can eat — and it’s so easy to make with my homemade beef bone broth recipe and perpetual broth recipe!
The Secret of Fish Stock
Fish stock is nourishing to the brain, thyroid, metabolism, and you guessed it … the gut! Via TraditionalCookingSchool.com.
Perpetual Stock or Broth
Broth is hot and easily accessible when you’ve got in simmering in the crock pot day after day! Learn how to make Perpetual Stock! Via TraditionalCookingSchool.com.
How to Make Bone Broth {Meg’s Way}
Learn how and when to harvest your bone broth to extract the most nutrients from the bones. Via eatbeautiful.net.
3 Steps to Broth that Gels Every Time
If you’ve never been able to achieve the “gel” of a gelatin-rich bone broth, you may be missing these steps. Via todayindietzville.com.
Homemade Chicken Broth
Once you learn all the benefits of homemade healing chicken broth, you’ll never buy it again! Via artfrommytable.com.
5 Ways to Make Your Bone Broth More Exciting
It doesn’t do you any good to have broth sitting around that you won’t drink. Learn how to make your bone broth more exciting so you can receive all the benefits — your gut will thank you! Via TraditionalCookingSchool.com.
How to Make Gelatin-Rich Bone Broth
Did you know bone broth is also known as “Jewish penicillin”? A gelatin-rich bone broth can help heal the common cold and is crucial to re-build the gut lining. Via hollywoodhomestead.com.
Healing Beef Bone Broth
Beef bone broth is super rich in minerals, amino acids, gelatin, and collagen — all necessary for a health gut! Via naturalfitfoodie.com.
8 Ways to Get That Stock In Without Drinking It Straight
If the thought of drinking stock straight from a mug isn’t very appealing to you, here are eight alternative ways you can incorporate it into your diet. Via TraditionalCookingSchool.com.
Quick and Easy Pressure Cooker Bone Broth
The benefits of bone broth are available to you in minutes when you make it in a pressure cooker! Via deliciousobsessions.com.
4. Take Quality Probiotics
The delicate balance of good vs. bad bacteria and yeasts in our intestines is easily thrown out of whack, which is why taking quality probiotic supplements can help you more easily maintain that balance.
There are hundreds of bottles and brands on the market, but don’t be tempted to run to your local big box store and buy the cheapest one available. You’ll be sacrificing quality and money if you do.
Also be aware that a refrigerated probiotic isn’t necessarily a better probiotic. According to Dr. Natasha Campbell-McBride, a probiotic that is stable at room temperature indicates strong, viable organisms that can withstand the heat and enzymes of the digestive system.
Probiotics should also contain strains of these three types of probiotics: Lactobacillus, Bifidobacterium, and Soil-Based Organisms (SBOs). And the genus and species of each type of probiotic should be labeled on the bottle.
7 Unusual Health Benefits of Probiotics
You already know that probiotics are necessary for gut health, but did you also know there are other health benefits — things you might not associate with probiotics? Here are seven! Via healthextremist.com.
Fermented Foods Alone Do Not Easily Balance the Gut
Think eating fermented foods is enough to balance the gut? According to this article, you might need to think again. Via thehealthyhomeeconomist.com.
6 Probiotic Myths Everyone Should Know
Not all probiotics are created equal, and you may be taking the wrong probiotic and not even know it. Learn the myths surrounding probiotics and how to find the probiotics that are right for you. Via mommypotamus.com.
Should I Take Probiotics? The Pros and Cons of Supplementing
Wondering if you even need probiotics? Are there any downfalls? What if probiotics actually make your digestive health worse? Answer these questions and more in this post. Via maryvancenc.com.
Probiotics — Taking It Slowly
Increasing probiotic intake slowly, taking occasional breaks from probiotics, and paying attention to your body are things to consider when introducing fermented foods and probiotics into your diet. Via TraditionalCookingSchool.com.
Probiotics Matched By Health Problem
Via thehealthyhomeeconomist.com.
5. Eat Fermented Foods With Every Meal
Fermented foods and probiotics go hand in hand. Different strains of beneficial bacteria and yeasts are found in different fermented foods, and all are helpful for the healing and maintenance of the gut.
Eating fermented foods WITH meals also improves digestion because those organisms help to digest our food!
Probiotics: Every Meal
For proper digestion and absorption of vitmins and minerals, you should include probiotic or fermented foods with EVERY meal. Here’s how and why! Via TraditionalCookingSchool.com.
10 Easy Ways to Pack More Fermented Foods in Your Child’s Lunch
Make sure your kids are getting the benefits of fermented foods — even while they’re at school — by packing fermented foods in their lunch! Via TraditionalCookingSchool.com.
The Benefits of Fermented Foods
The benefits of fermented foods for your gut, as well as your entire body, are numerous. Once you read about all those benefits, you’ll never want to miss out on the opportunity to eat fermented foods again! Via ohlardy.com.
Now that you know how vital fermented foods are to the health of your tummy, it’s time to start making them!
50 Fermented Salsas, Dips, & Spreads
It’s pretty awesome how sneaky we can get with ferments, and when people don’t know there are millions (maybe even billions!) of tiny, healing organisms living in their food, they somehow, magically, enjoy things they would otherwise think are gross. Via TraditionalCookingSchool.com.
37 Ferments for Spring
The beauty and nutrition of our favorite spring foods, like strawberries, snap peas, and asparagus, are enhanced when fermented. As spring approaches in a few months, you’ll want to have this list of 37 ferments ready to go! Via TraditionalCookingSchool.com.
56 Fermented & Probiotic Drinks {beyond kombucha and kefir!}
If you won’t eat your probiotics, surely you’ll DRINK them! And there’s no shortage of choices in this huge round-up of 56 fermented and probiotic drinks — beyond kombucha and kefir! Via TraditionalCookingSchool.com.
25 Fermented Fruit and Chutney Recipes
A fermented fruit or fruit chutney are often the most palatable places to start if you’re new to fermented foods. Via TraditionalCookingSchool.com.
43 Fermented & Probiotic-Filled Condiments
Take your traditional condiments, like mayo and mustard, up a few notches by fermenting them. Or how about fermenting some less common condiments, like gochujang and fish sauce? You won’t run out of fermented condiments with this round-up. Via TraditionalCookingSchool.com.
28 Fermented and Probiotic Salad Dressings
Dress up your salads even more and improve your gut health at the same time by using fermented salad dressings! Via TraditionalCookingSchool.com.
6. Incorporate More Healing Foods Into Your Lifestyle
When I say “healing foods”, I’m talking about more than bone broth — although that’s an excellent place to start.
Healthy fats are also soothing and healing to your gut, so eat more grass-fed butter and ghee, coconut and avocado oils, tallow and lard.
Organ meats — especially from pastured animals — are beneficial to the body as well.
Top 5 Nutrient-Dense Foods for Your Family
Stressed out about Real Food and what you’re supposed to eat? Keep one simple principle in mind by eating these five nutrient-dense (and gut-healing!) foods, and you’ll do just fine. Via TraditionalCookingSchool.com.
10 Ways to Use Gelatin {without making gummies or jello}
Did you know gelatin is one of the most healing foods for your gut? And you don’t have to limit your gelatin intake to kiddie foods like jello and gummies. Here are 10 ways to use gelatin WITHOUT making gummies or jello. Via TraditionalCookingSchool.com.
The Benefits of Collagen and How It Differs from Gelatin
Collagen and gelatin are not the same thing, but they are both healing to your gut. Here’s how they’re different, plus why you want to give collagen a try too. Via ancestralnutrition.com.
Why Is Gelatin Good for You?
Just reading this list of gelatin’s benefits should make you want to consume it every chance you get! Read more about this amazing stuff! Via eatbeautiful.net.
Healing Foods (for after the holidays)
The new year is a great time to think about your gut health and to start healing it. Via TraditionalCookingSchool.com.
Getting Started with Traditional Foods and Healthy Eating
Traditional foods don’t have to be overwhelming. You can incorporate them into your lifestyle in six easy steps. Via TraditionalCookingSchool.com.
How to Transition to a Real Food, Traditionally Prepared Diet
This healthy eating thing is a marathon, not a sprint — and this post breaks the transition down to 10 do-able steps. Via TraditionalCookingSchool.com.
7. Eliminate the Foods That Are Making You Sick — Including Sugar!
When you’re working hard to heal your gut, the last thing you want to do is eat a bunch of stuff that’s going to cancel out all your efforts and maybe even make your gut worse.
The processed, boxed, canned stuff has to go. If you’re healing your gut, Cokes, candy, and cupcakes are a thing of the past.
And you may have to get serious about eliminating foods, such as grains, that will slow or stop your healing. Here are 10 ways to overcome sugar addiction.
5 Foods That Are Compromising Your Immune System
The foods you eat truly do help or hurt your entire body, especially your immune system. And since 80% of your immune system is in your gut, it’s time to know what those compromising foods are and get them out of your diet. Via TraditionalCookingSchool.com.
Are Grains Okay When Healing Your Gut?
There’s a lot of controversy surrounding grains. Are they ok? Are they not? Find the answers to your questions about grains and gut health here! Via TraditionalCookingSchool.com. Additionally, here is a collection of GAPS friendly recipes to try 41 Healing & Indulgent GAPS Diet Baked Goods.
The Great Sugar Deluge
How do you navigate your way through birthday parties, events, and holidays when they’re all so full of sugar? With faith and grace for yourself! (These 7 tips for holiday baking while healing your gut help too!) Via TraditionalCookingSchool.com.
Going Gluten-free: Fad or Necessity?
Is “going gluten-free” the latest trend or is it actually necessary? If eliminating gluten from your or your loved one’s life is something you’ve thought of, keep reading and have your lingering questions answered. Via TraditionalCookingSchool.com.
Your Leaky Gut May Be Caused by Grains
What if grains really are the culprit for you? If you have an allergy or sensitivity to grains or if you consume them regularly and have digestive distress, your leaky gut may be caused by grains. Via thepaleomama.com.
The Beyond Sugar Challenge
Sugar is a huge obstacle to overcome when trying to heal your gut. Maybe you’d like to try eliminating sugar from your life for just three weeks and see if you feel a difference! Via TraditionalCookingSchool.com.
8. Add Resistant Starch and Prebiotics to Your Diet
Probiotics and fermented foods feed our guts with beneficial organisms, right?
Once they’re inside of us, they are like little pets — and they need love and food too. That’s what PREbiotics and resistant starch are: the food for our PRObiotics.
What Is Resistant Starch? Why You Need It and How to Get It
Foods that are resistant to the power of the digestion of the small intestine are known as resistant starches. The overall health benefits to consuming resistant starches are many. Via yurielkaim.com.
What is Resistant Starch? (and how to get it)
All your questions about resistant starch answered! Via mommypotamus.com.
Promote Healthy Gut Flora with a Prebiotic Herbal Electuary
What if taking a mixture of herbs and honey before meals was one easy way to promote the health of your microbiome? Guess what? It is! Via herbalacademyofne.com.
Green Plantain Crackers {and Resistant Starch Info}
Resistant starch — found in green plantains — is food for your microbiome. These plantain crackers are an easy and delicious step toward better gut health! Via TraditionalCookingSchool.com.
Fiber and Inulin: Your Best Friends for Gut Health
Gut health is just as much about what goes in as it is about what’s eliminated from your diet. Fiber and inulin are two of the things you definitely want going in! Via deliciousobsessions.com.
9. Control and Stop Pathogen Overgrowth
If you crave sugar all the time, you have pathogen overgrowth. It’s a hard habit to break, but your gut (and your brain) will thank you if you can get those harmful pathogens, such as candida, under control and start wiping out their population in your body.
The At-Home Candida Test
Figure out if candida is an issue with this simple, at-home test. Via hawaiinaturopathicretreat.com.
Why and How to Take Diatomaceous Earth for Pathogen Overgrowth
Diatomaceous earth is an effective remedy for pathogen overgrowth. Learn why and how to take it. Via eatbeautiful.net.
10 Signs You Have Candida Overgrowth and What to Do About It
Did you know eczema and other skin issues, allergies, itchy ears, and mood swings are all symptoms of possible candida overgrowth? Learn if you have any of the other signs, plus what to do about it if you do. Via mindbodygreen.com.
How to Heal Yeast Infections and Treat Pathogen Overgrowth
Yeast infections are a sure sign of pathogen overgrowth, yet it is possible to treat both the yeast infection and the pathogen overgrowth yourself! Via eatbeautiful.net.
What to Do to Get That Candida Overgrowth Under Control
Get your candida overgrowth under control before it begins to control you. Via truthnhealth.com.
10. Use Essential Oils
Essential oils are not to be overlooked when you’re working on healing your gut.
They can be used in a variety of applications. Peppermint oil works wonders on gas, bloating, and heartburn; lemon oil can kickstart digestion; and oregano oil is a powerful ally against pathogen overgrowth.
Just do your research, invest in high-quality oils, and consult a certified aromatherapist if necessary to guide you.
Hyssop Heals Respiratory Conditions & the Gut, Plus Fights Infections & Parasites
In addition to healing respiratory conditions and fighting infection, hyssop essential oil also fights parasites and stimulates the bile for better digestion. Via draxe.com.
The Ultimate Guide to Essential Oil Properties {and which oils do what}
It would be impossible to memorize a list of all essential oils and what each of them does. But you don’t have to! With this huge list of oils and their properties, you can learn which ones you need to ease and heal your gut. Via TraditionalCookingSchool.com.
DIY Essential Oil Protocol for Gut Health
An essential oil protocol may be a powerful tool in your arsenal as you work toward better gut health. Via drericz.com.
How to Use Essential Oils to Support Healthy Digestion
Choosing the right essential oil to support healthy digestion is just as important as knowing how to use them. This article explains everything you need to know. Via savorylotus.com.
Recipe for Digestive Stress Caused by Gas and Tension
If stress is causing your digestive di(stress), this essential oil recipe may bring you some relief. Via aromatics.com.
11. Consider a Gut-Healing Diet
This is when you pull out all the stops and get down to business with your belly.
A gut-healing diet is restrictive, and it’s not easy, but it is possible to heal yourself of issues that have made you sick for years.
Which Gut-Healing Diet Is Right for You?
You know you’re reading to embark on a gut-healing diet… but which one? If you find yourself confused over all your options, this post breaks it down and will help you find the healing diet that’s right for you. Via it-takes-time.com.
What Is the GAPS Intro Diet?
Get all your questions about the GAPS Intro diet answered here! Via howweflourish.com.
Intro and Full GAPS Explained
If you’ve decided that GAPS is right for you, here’s a full explanation of the two parts of the GAPS Diet: Intro and Full GAPS. Via TraditionalCookingSchool.com.
How to Thrive on the GAPS Introduction Diet
Eating a restrictive diet can be a real bummer. Learn how to not only survive but THRIVE on the very restricting GAPS Intro. Via eatbeautiful.com.
Let’s Demystify the GAPS Diet
The GAPS Diet doesn’t have to be shrouded in mystery. The bottom line is that GAPS is all about reversing damage in the gut and providing true nourishment for a nutrient-starved body. Via TraditionalCookingSchool.com.
Everything You Wanted to Know About the GAPS Diet
It’s all here — everything you ever thought you wanted to know about GAPS! Via purposefulnutrition.com.
Diagnosed With 5 Serious Health Conditions By Age 40 … Now Healed! {Megan’s Story}
Be inspired by Megan’s story of healing as she has taken herself and her family on a journey toward gut healing through diet! Via TraditionalCookingSchool.com.
Restoring Gut Health After Taking Antibiotics — It’s Not Just About the Belly
It is vital, not only for your belly, but for your entire body to restore health to your gut after taking antibiotics. Via theorganickitchen.org.
Low FODMAP Diet vs. Specific Carbohydrate Diet
A comparison between the SCD Diet and Low FODMAP Diet to help you determine if one of these healing diets is right for you. Via alittlebityummy.com.
Specific Carbohydrate Diet
What is the SCD (Specific Carbohydrate) Diet? Is it something for you to consider to heal your gut? Learn more here! Via thehealthyapple.com.
What steps are you going to take to heal your gut?
...without giving up the foods you love or spending all day in the kitchen!
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WOW! Best, most comprehensive article I’ve seen EVER. Thanks so much. Am sending the link to my sister-in-law who has RA.
Hi Lindsey, this is a great article for the gut, but the get the absolute BEST benefit, people should know about ways to make sure their digestive tract, large and small intestines and colon are taken care of and properly cleansed as well. You can do everything correct for the stomach, but if the digestive tract is dirty and backed up all the good, clean eating, and probiotics, vitamins, herbs, minerals will be taken in vain. You need to make sure you are clean from top (the gut) to bottom (the colon/rectum). Over time (years) if we do not clean out all the bad food, over the years, it will coat and form a type of wall on the very important “villi” that will prevent the small intestines from absorbing all the vitamins, minerals and nutrients we take. Think of when the walls in a home are painted, over time those walls keep getting painted without the old paint being peeled off, it becomes think and hard. Well, that is what happens, when over years, our bodies plumbing is not cleaned out and we eat all kinds of junk, the wall in our intestinal track get cement walls on them and the villi is covered up.. In short, everybody needs to make sure they take care to clean out their intestinal tracks and colon to peel the muck away from the walls so they can take in all the nutrients from the foods and supplements we take… Hubby and I do this several times a year, in the form of colon cleanses from the health food store, they work wonders. Other people we know do take the cleanses, but, also will go in for colonic’s, which we don’t do due to concerns with the lines they use. Anyway, just wanted to give you my thoughts. Thanks for taking the time to read my message…. Good health to you and your family! 🙂
Fabulous article! Thank you.
Loved the article but I was just diagnosed with invasive breast cancer (via mammogram). I have been doing many of the things recommended, drink a liter of kombucha daily, eat raw and fermented foods (including raw milk), high fiber diet, and have perfect health otherwise. No symptoms on the cancer, just a routine screening, I’m almost 60 and the healthiest person I know. I’m puzzled how my immune system could have let me down on this when it’s apparently been working so well otherwise. Any thoughts?
First thankyou for your post, I really do need your help. After years of gut issues, many colonoscopys that never helped, diverticulitis, ibs, and other unhelpful diogonoses I’m back to the beginning . Still in horrible pain and diarrhea. The last Dr. said your ct scan looks good, your perforations are gone,still can see diverticulitis pockets, suggestion was eat many veggies, fruits, high fiber, meats . This is what I’ve been doing,also taking Restore before meals. I’m in awful pain, diarrhea , can’t sleep. This has been going on for over 30 years and dozens of doctors. Help please!
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OMG Awesome article dear mam and sir. This article is very helpful for me because I have facing Irritating Bowel syndrome
Brilliant tips! This article is very useful for people suffering from gut problems.
I’ve been browsing for a post like this for quite a long time.
Thanks for an interesting article, I’ve been wanting to change my diet lately been feeling like my digestive system is not right.