CITY, Month Day, Year — Gut health is having a moment, and for good reason. Millions struggle with bloating, discomfort, and a host of other issues linked to digestive distress. But what if “healing your gut” isn’t about trendy supplements, but a return to basics? Experts say a personalized approach—starting with what you *remove* from your diet—is key.
A comprehensive gut reset involves identifying trigger foods, replenishing digestive support, and rebuilding a healthy gut microbiome.
- Identifying and eliminating inflammatory foods is the first step toward gut repair.
- Replacing digestive enzymes and electrolytes can improve nutrient absorption.
- Chewing food thoroughly and practicing mindful eating habits are crucial for optimal digestion.
- Reinoculating the gut with beneficial bacteria through probiotics and prebiotics supports a healthy microbiome.
- Repairing the gut lining with a fiber-rich diet and targeted supplements can reduce intestinal permeability.
Q: What’s the first step to improving gut health? A: Start by working with a registered dietitian or healthcare provider to identify and temporarily eliminate foods known to cause inflammation—like gluten, dairy, soy, and eggs—as well as sugar, caffeine, and alcohol. Then, slowly reintroduce them one by one to pinpoint your personal triggers.
Replace Missing Digestive Factors
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Digestion isn’t just about *what* you eat; it’s about how your body breaks down and absorbs nutrients. Our bodies naturally produce digestive enzymes in the salivary glands, pancreas, and small intestines. When enzyme production falters, cramping, bloating, constipation, and diarrhea can result. “Digestive support like digestive bitters or enzymes are generally supportive and well tolerated by most people,” says Gerber, cautioning that individuals with active gallstones or kidney stones should avoid bitters.
Electrolytes—sodium, potassium, and magnesium—also play a vital role. “We need minerals to help make digestive juices like stomach acid and digestive enzymes,” Gerber explains. Both digestive bitters and enzymes can “upregulate your own digestive juice secretions,” providing a natural boost to stomach acid, enzymes, and bile production.
Beyond supplements, *how* you eat matters. “Start with chewing well,” Gerber advises, suggesting 10-12 chews per bite—ideally until liquefied. “And slow down, take deep breaths, and sit down for all meals.”
Reinoculate With Beneficial Bacteria
The gut microbiome is a complex ecosystem of “good” and “bad” bacteria. An overgrowth of harmful bacteria can lead to inflammation and digestive issues. Factors like antibiotics, stress, and a diet high in processed foods can disrupt this balance. “There’s as many bacteria as there are cells in our body and 100 times as much bacterial DNA as regulating everything about our health,” says Hyman. Restoring beneficial bacteria is crucial during gut repair.
“Your good gut bugs love diversity,” Gerber explains. Probiotic-rich foods—sauerkraut, kimchi, pickles, unsweetened yogurt or kefir, and miso—introduce live, beneficial bacteria. Prebiotic fiber, found in Jerusalem artichoke, garlic, onions, leeks, dandelion greens, jicama, chicory root, and asparagus, fuels these probiotics. “Eat an abundance of polyphenol-rich vegetables daily,” Hyman recommends, citing spinach, broccoli, carrots, artichokes, red onion, and asparagus as excellent sources. A high-quality probiotic supplement, along with a multivitamin and prebiotic fiber, can help restore balance if your diet is lacking. However, Fazio cautions, “Not all probiotics are created equally. Different strains deliver different results, so finding the right one with a trusted practitioner is best.”
Repair the Gut Lining
A diverse, fiber-rich diet—including vegetables, fruits, legumes, whole grains, nuts, and seeds—is essential for a thriving gut flora. But the gut lining itself is only one cell layer thick, acting as a barrier between your intestines and the rest of your body. Think of it like a coffee filter: a compromised filter allows grounds to leak through. Similarly, increased intestinal permeability—often called “leaky gut”—can allow undigested food, bacteria, and toxins to enter the bloodstream.
