Are you finally ready to get your gut healthy and have rock-solid digestion? I think these gut health hacks are SO GOOD that you won't be able to resist.
Plus, they really do work!
Having an unbalanced gut is the worst. Believe me, I know.
I have spent years trying to improve my gut health and often ended up with results that were not much better than when I started.
Sound familiar? Well, you are not alone.
An estimated 60-70 million people in the US suffer from some sort of gastrointestinal issue. Yet many cases of indigestion, constipation, diarrhea, and other GI troubles can be resolved with simple diet and lifestyle shifts.
Which is all great news, right?
Here you will learn about 9 of the best gut health hacks that not everyone knows about. We will talk about anything from supplements, to exercise and even meditation.
With an arsenal of natural digestion tips, you'll be able to kick heartburn, constipation, and tummy troubles to the curb for good!
Are you ready? Let's do this!
This post is all about the Gut Health Hacks.
Please note that we are not medical professionals and this post contains general information that should not replace the advice of your doctor or nurse.
Key Takeaways:
- Eat probiotic foods like yogurt, kefir, and fermented veggies to populate your gut with good bacteria that aid digestion.
- Fill up on prebiotic foods like bananas, garlic, onions, and whole grains to provide fuel for beneficial gut bacteria.
- Manage stress through yoga, meditation, and deep breathing, as stress negatively impacts gut health and function.
- Don't forget your sleep! Research has shown that lack of sleep reduces beneficial microbes like Bifidobacterium and increases potentially harmful bacteria.
The 9 Best Gut Health Hacks to Help Improve Your Gut Health
Let's dig into some of the best natural hacks you can start today to improve your gut health and achieve complete digestive wellness!
Getting your gut back on track might sound daunting, but have no fear. With a few simple yet powerful changes to your daily routine, you can say goodbye to chronic tummy troubles and restore a happy, healthy gut.
With the help of these practical gut health boosters, you'll be well on your way to a balanced microbiome, reduced inflammation, better nutrient absorption, and a stomach that can handle anything you throw at it!1. The Elimination Diet
One of the most effective gut health hacks is starting with an elimination diet.
This involves removing certain foods from your diet that commonly cause digestive issues, and then slowly reintroducing them back one at a time.
Some of the common foods to eliminate on the elimination diet are:
- Dairy
- Gluten
- Soy
- Sugar
- Nuts
- Shellfish
The overall goal of this diet is to pinpoint problematic foods that MAY be disrupting your gut health.
And, I know what you are thinking..." this is where it's at!"
But stick with me.
Cutting out these gut-irritating foods and replacing them with a balanced, whole-food diet can truly work wonders.
Focus on incorporating more gut-friendly foods like leafy greens, avocados, nuts, seeds, lean proteins, and fermented foods.
True. An elimination diet requires some dedication.
But it without a doubt can significantly improve your gut health by reducing inflammation and restoring the proper balance of gut bacteria back to your system.
And probably the best part of it is the reintroduction phase. This is where you slowly reintroduce those "problem foods" back into your diet. Once you do, it's pretty amazing how your body's reaction to these foods becomes VERY apparent.
It essentially gives you back control.
And coming from someone who would absolutely LOVE control of my gut wellness. I say, sign me up!
CLEAN Diet Plan
The CLEAN Diet Plan is one that I highly, highly recommend as a great place to start. I have done several types of Elimination Diet and Cleanse programs and CLEAN is by far one of my favorites.
You still are able to eat on this program, which is an absolute MUST for me.
The CLEAN Diet Plan consists of one solid meal and two liquid meals. The liquid meals are designed to be nutrient-rich, delivered in a way for your body to easily absorb them, and combine ingredients to shift your metabolism and make you feel less hungry.
It appears as if there are currently two versions of the CLEAN Diet Plan today, CLEAN 21 and CLEAN 7.
I have only done the CLEAN 21-Day cleanse and honestly think it's the one to do if you really want to see results. I personally don't think that a seven-day cleanse is enough time to properly heal an unbalanced gut.
However, if you already eat pretty clean and want a quick reset, then I am sure the CLEAN 7 could be a good option.
One disclaimer is that I never used the CLEAN brands of supplements and powders. I don't think it's necessary to see results. I simply bought the CLEAN book, followed their food plan, and used my own supplements.
And yes, I definitely saw results!
Please note that this CLEAN Diet is not designed for everyone, and as the book mentions if you have certain health conditions or are taking certain medications then it is not recommended that you move forward with this cleanse. When in doubt please consult your healthcare professional for guidance on if you should take part in this cleanse.
2. Avoid Sugar
Avoiding sugar is a HUGE step to improving your gut health.
But man oh man it is hard!
It may be tempting, but one of the best things you can do for a healthy gut is to avoid added sugar as much as possible. Especially processed sugar.
Excess sugar feeds the bad bacteria while starving all the good bacteria in your gut. Yes, there is such thing as GOOD bacteria, and your gut needs these guys in order to be healthy.
Otherwise, you allow the bad guys to take over and wreak havoc on your gastrointestinal tract.
By cutting out unnecessary added sugar, you support the growth of good bacteria, reduce inflammation, and promote optimal gut function and overall health.
It’s a challenging but highly rewarding (and necessary) step on the path to amazing digestion.
3. Avoid Alcohol
I don't think that it's any secret that alcohol causes so many digestive problems. Even for those of you without chronic gut issues, drinking too much alcohol will generally cause you to pay the price for most of the next day.
I have to admit that step used to be quite hard for me, especially when I was in my 20s and even 30s.
While I have never been a huge drinker, having a glass or two of wine after getting home from work almost became Pavlovian, and if nothing else, very comforting for me.
However, when I began to prioritize my health as #1 is when I knew that I had to be serious about improving my gut health and knew that I also had to give up alcohol. At least temporarily. That is until I achieved a balanced gut.
The health benefits of living a life without alcohol are immense! Even if it's just for a short time.
And the great thing is that there are so many awesome mocktail substitutes out there to get your alcohol "fix" but without the actual alcohol.
4. Supplements
If you struggle with digestive issues like gas, bloating, constipation, or diarrhea, then certain supplements can help get your system back on track.
With so many supplements on the market today, and given how different everyone's microbiome are, it's almost impossible to list out which supplements we recommend to improve your condition.
This is why seeing a medical professional such as a functional gut health nutritionist is SUCH an important first step in your supplement journey. Without the guidance of a professional, and some essential medical tests and evaluations, there is NO WAY you could properly heal your system and get better gut health.
Supplements for Gut Health
That being said, once you figure out the root cause of your gut issues, some of the more common supplements that are used to improve gastrointestinal health are:
- Probiotics - Can be found via supplements or in foods like yogurt, kefir, sauerkraut, kimchi, and other fermented foods to get beneficial bacteria in your digestive system.
- Prebiotics- Foods such as artichokes, onions, garlic, and bananas are all good sources of prebiotics that will help keep your gut healthy.
- Fiber supplements - Fiber-rich foods such as whole grains, vegetables, legumes, nuts, and seeds are all great sources that help promote healthy gut bacteria.
- Omega-3 - Include healthy fats in your diet such as monounsaturated fats (olive oil) and omega-3 fatty acids (fish oil) are important for proper digestion.
- L-Glutamine - L-glutamine nourishes the gut cells and strengthens the gut barrier, intestinal immune function, and healing capacity. This helps maintain overall digestive health and prevent issues like leaky gut syndrome.
- Digestive Enzymes - Digestive enzymes like amylase, lipase, and protease help break down food into nutrients that can be absorbed by the gut, promoting a healthy digestive system.
- Biofilm Disruptor - This is probably one of the more overlooked supplements and is especially important to take if you suspect any sort of parasite or yeast infection. These have definitely SAVED me many times.
There are SO many supplements out there, which is again why checking with a medical professional before trying new supplements is KEY to proper healing.
With the right combination targeted to your issues, you can get your digestion back on track.
5. Meditation
Meditation is so important, and not just for digestion and gut health.
Like many of these gut health tips, the benefits of meditation go far beyond improved digestion.
When done regularly, meditation lowers stress, reduces anxiety, improves concentration, improves sleep, and gives you an improved overall sense of well-being.
And of course, meditation also improves your digestive health.
Dr. Joe Dispenza
While I hesitate to recommend specific meditations to anyone (since what resonates with one person might completely differ from what resonates for another), Dr. Joe Dispenza is someone with whom I have had consistently good results.
I must say, that I am a bit obsessed!
I absolutely love Joe Dispenza's books, his guided meditations, and even his classes. One day I WILL attend one of his in-person Progressive or Advanced retreats and will definitely write about it afterwards.
For those of you who are new and want a sneak peek into the Joe Dispenza world, I wholeheartedly recommend checking out his 3-book series. It includes his three books, Becoming Supernatural, You Are the Placebo, and Breaking the Habit of Being Yourself.
I pretty much have these books on constant rotation. And every time I re-read these I get somethign new out of them. Seriously, every single time. I highly recommend checking them out.
Not sure where to start with meditation? Read my article here on the Beginner's Guide to Meditation.
6. Exercise
Exercise is also a very important Gut Health Hack that needs to be considered.
Moderate exercise reduces inflammation and positively affects the microbial diversity and composition of your gut. This basically means that working out helps give you less of the bad guys and more of the good guys in your stomach.
It is recommended that you get at least 30 minutes of physical activity each day.
Do I always manage to do this? Truthfully no! But on days when I do, I notice a HUGE improvement in my gut health almost after I go for a run, do yoga, or even after I go for a hike.
Yoga and Pilates
Yoga and pilates are some of the best exercises you can do to improve your gut microbiome.
These mind-body practices are especially beneficial for reducing digestive symptoms and promoting a healthy gut.
Certain yoga poses and Pilates moves help stimulate the abdominal organs, aid digestion, and relieve bloating, gas, and constipation.
The breathing techniques also help engage the parasympathetic nervous system to trigger the rest and digest response. This calms the mind-gut connection and supports healthy gut motility.
Regular practice has been shown to improve gut microbiota diversity, reduce inflammation, decrease stress hormones, and alleviate common GI issues like IBS and reflux.
The combination of physical movement and mental relaxation provides total mind-body benefits that foster good gut health. Even just 10-15 minutes a day of yoga or Pilates can make a big difference in balancing your microbiome, soothing digestive woes, and creating deep gut wellness.
7. Avoid Over-use of Antibiotics
Probably one of the most important things to be aware of is the overuse of antibiotics.
I put this on the list because personally, I know that I am a product of what giving someone too many antibiotics looks like. I was practically fed them in college by the doctors or medical staff at my college.
Antibiotics and Gut Health
The overuse of antibiotics can really cause harm to your gut. But they are kind of like a necessary evil.
On one hand, they kick bad bacterial infections to the curb, which is great! But antibiotics are also like a gut nuke, wiping out ALL your bacteria. The good guys with the bad. This can throw your entire gut microbiome totally out of whack.
Studies show antibiotics slash the diversity of your gut bacteria, and it can actually take months for levels to bounce back. Some nasty bacteria even become antibiotic-resistant, so they take over!
Whenever I have to take antibiotics (because let's face it, they are sometimes very much needed), I will ALWAYS eat probiotic-rich foods and increase the amount of probiotics and prebiotics that I take afterwards.
(Note: I typically wait until afterward to take these supplements in order to avoid possibly interfering with the antibiotic's goal.)
8. Sleep
You may not realize it, but getting enough high-quality sleep is one of the most powerful yet overlooked gut health hacks.
Research in both animals and humans shows that sleep deprivation leads to changes in the types and amounts of microbes in the gut. For example, sleep loss reduces beneficial microbes like Bifidobacterium and increases potentially harmful bacteria.
On the flip side, research confirms that improving sleep duration and quality can significantly improve gut health and digestive wellness.
While the amount a sleep that is needed per person varies, aiming to get the recommended 7-9 hours per night provides the time our body needs to repair gastrointestinal tissues, secrete digestive enzymes, and restore the proper microbial balance.
Prioritizing sleep is a simple but highly effective way to create optimal conditions for better digestion, reduced inflammation, and a happy gut microbiome to thrive!
9. Mindful Eating
Practicing mindful eating is an often overlooked but impactful tip to promote gut health. And it's probably the one hack that I need to be WAY more diligent about practicing!
Taking time to slow down and be more present while eating allows you to properly chew your food, which has benefits all along your digestive tract.
Thoroughly chewing food starts the digestive process in the mouth by stimulating saliva production and breaking food particles down smaller for easier processing.
This allows your body to better absorb them. Mindful eating also triggers the relaxation response which optimizes digestion and bowel movements.
Conclusion
Not only will mindful eating improve gut health, but it enhances the enjoyment of your meals too. Your stomach will thank you!
There you have it. You just read my list of my 9 best gut health hacks. Now you should have great gut health tips and and know what to do when your next stomach issue strikes.
Pull out this list of popular gut health hacks and be on your way to better overall gut health and digestion.
Have more tips? We would LOVE to hear about them! Send us a message and let us know what you've found.
Frequently Asked Questions
What are some of the best foods I can eat to improve my gut health?
Some of the best foods to eat for better gut health include fiber-rich fruits, vegetables, whole grains, beans, lentils, bone broth, fermented foods like yogurt, kefir, sauerkraut, and kimchi. These provide prebiotics to feed healthy gut bacteria, probiotics to increase good bacteria levels, and nutrients to repair and strengthen your digestive tract. Focus on getting a variety of plant foods and limiting processed foods.
I've been having digestive issues lately. What are some natural remedies I can try at home?
There are several gut health hacks you can try at home to find relief from digestive issues. Consuming bone broth provides collagen and amino acids to heal your gut lining. Drinking aloe vera juice coats and soothes your GI tract. Taking a glutamine supplement helps rebuild the intestinal wall. Reducing stress through yoga, meditation, or deep breathing can improve gut motility and function. Staying hydrated, getting enough sleep, and avoiding foods that upset your stomach may also provide relief.
How long does it take to improve your gut health through diet and lifestyle changes?
It can take anywhere from a few weeks to a few months to even years to notice significant improvements in your gut health from making dietary and lifestyle changes. The more damage that you have the longer your recovery will take. However, you may start to feel improvements after several weeks of following a protocol set up by your functional doctor or gut health nutritionist. Be consistent and make long-term changes for optimal results.
