One of the reasons why I am so passionate about gut health is because I have had my fair share of gut health symptoms and, through my own research and nutritional studies, was able to find solutions that actually worked for me. But healing gut health is no easy task, as it is constantly changing and influenced by stress, diet, and everyday habits.
It takes consistent effort to improve gut health and maintain balance over time. My main gut health symptoms were bloating, a noisy growling stomach, and acid reflux, which I am so happy I no longer deal with today. But I am always paying attention to any small symptom and what it may mean, as I had many gut health symptoms in the past, like not digesting fats properly, that I did not even realize were connected at the time.
Over time, I came to understand how important factors like diet, digestion, and even stress are for impacting gut health. There is no one size fits all gut health diet, but there are foundational gut health tips that can make a noticeable difference.
All of these gut health tips have helped me personally, and clients I have worked with in the past, and I want to share them with you here. If you are wondering how to improve gut health, support digestion, or find foods good for gut health, these are some of the most helpful and practical strategies I have come across.
Find what works and resonates with you, as everyone is in a different phase of their healing journey. When it comes to fixing gut health, it needs to be tailored to the stage you are in.
1. Bioresonance Food Intolerance Testing
When it comes to healing gut health, it can be hard to even know what is good for your gut health, as gut healthy foods such as fiber and fermented foods may actually be triggering symptoms for you. When I first started improving my gut health in my mid to late 20s, I didn’t know where to start. All I knew was I had a coated tongue, bloating that was getting worse, inflammation in my skin, and acid reflux after eating certain foods, especially after a night on the town, finished with eating pizza. It was literally a recipe for acid reflux the entire next day.
That’s when I decided to take the bioresonance food sensitivity test to find out which foods I was sensitive to. I was inspired to take this test after reading the JJ Virgin Diet. I found out that I was sensitive to many of the foods I was eating, including wheat, dairy, and sugar.
It was a shock, but I was excited to finally have something more personalized to work with, and that is really where my gut health healing journey started. It was also interesting to note that I felt better by avoiding these foods, and when I reintroduced something like ramen with MSG and gluten noodles, my stomach would not stop growling.
Along with this test, I also found out that I had high candida levels, which helped connect even more of the symptoms I was experiencing. If you have gut health symptoms and don’t even know which foods are bothering you, as everything seems to be, food sensitivity testing was a really helpful starting point for me.
2. Lessons Learned From Healing Candida Overgrowth
Candida has a host of gut health symptoms and tends to be worse when eating a diet high in refined carbs and sugar… which is many of us, and definitely me in my early 20’s. Pasta is cheap, sugar makes everything taste good, but it is not good for candida or bloating, which was one of my most frustrating gut health symptoms.
I mean, no one likes feeling constantly bloated or looking like they have a pregnant belly, and that is exactly how I was starting to feel. It was uncomfortable, and I knew I needed to address it.
But getting rid of candida is by no means easy, as it can come back if you do not maintain good dietary habits over time. I used a combination of gut health supplements and simple dietary changes to help lower my candida levels.
If you are dealing with bloating, sugar cravings, or feel like your symptoms flare up after eating refined carbs, this could be something to look into.
3. Three of the Best Probiotics for Candida Overgrowth
Candida overgrowth is a common cause of bloating, digestive issues, and ongoing gut imbalances, especially after antibiotics or a diet high in sugar and refined carbohydrates. Using targeted probiotics for candida is one of the most effective ways to help restore gut balance and keep yeast levels in check.
Specific strains like L. reuteri, L. rhamnosus GG, and Saccharomyces boulardii have been shown to help inhibit candida growth and support a healthier gut environment. Supporting candida requires a more complete approach, but adding the right probiotic strains for candida can make a noticeable difference in improving gut health.
4. The Amazing Liver and Gallbladder Flush Instructions
One of my most popular posts for years has been this amazing liver and gallbladder flush by Andreas Moritz. It was one of the first things I tried when I was looking to improve my overall health, as a healthy liver that produces enough bile is essential for proper digestion and gut health.
This was another one of those books I read where the information really resonated with me, and I was excited to actually try it. It is definitely one of the more intense cleanses I have done, but it was also when I started to notice a real improvement in my gut health.
While I have not done this cleanse in over 10 years and now prefer more gentle ways to support my liver, I still receive emails from people sharing how much it has helped them. At the time, I personally noticed better bowel movements and an improvement in my acid reflux after doing several rounds of this cleanse.
If you are dealing with sluggish digestion, difficulty digesting fats, or feel like your bile flow may be off, this is an interesting approach to learn about.
In this post on the amazing liver and gallbladder flush, I walk through exactly how the liver and gallbladder flush works, what to expect during the cleanse, and my personal experience following the full protocol.
5. How To Cleanse Your Colon With Oxy Powder
Doing a detox cleanse for gut health can be helpful if you feel like your bowel movements are incomplete or that things aren’t moving as well as they should. While I no longer cleanse my gut and colon with Oxy-Powder, I found it really helpful when I was first working on improving my gut health, especially when my bowel movements were less regular, and I felt more bloated.
Many people are not eliminating waste as efficiently as they should, which can leave you feeling sluggish, bloated, and uncomfortable. When digestion is slow, and waste is not fully cleared, it can build up over time and affect how your gut functions day to day.
Using something like Oxy-Powder can help support more complete elimination by gently clearing out built up waste from the digestive tract. This can help improve how you feel overall, especially if you are dealing with constipation, bloating, or a feeling of heaviness after eating.
That said, I no longer rely on this. As your digestion improves and your body becomes more balanced, your focus can shift toward maintaining regular, complete bowel movements through daily habits such as proper hydration, a supportive diet, and healthy bile flow.
If you are dealing with sluggish digestion or feel that your bowel movements are not as complete as they should be, cleansing your colon with oxy powder is effective and easy.
6. 5 Tips to Have Regular Bowel Movements Daily
If you are not having regular bowel movements daily without relying on laxatives, there are simple and gentle ways to support your digestion. These small habits can make a noticeable difference in promoting regular, complete bowel movements and keeping things moving consistently.
From supporting hydration and bile flow to focusing on foods that naturally encourage digestion, these tips are easy to incorporate and can help improve gut health over time. When you focus on these simple foundations, bowel movements can improve dramatically.
7. 9 Symptoms of Not Digesting Fats & How to Improve Fat Digestion
One of my main gut health symptoms was poor fat digestion, which was linked to a sluggish gallbladder. It took me years to figure this out, and at the time, I didn’t even realize that things like loose or floating stools were signs that my body wasn’t properly digesting fats. These were subtle symptoms, but they turned out to be the missing piece in understanding what my body needed most.
A sluggish gallbladder and poor bile flow can lead to a wide range of symptoms that are often overlooked, from digestive issues after eating fatty foods to changes in bowel movements, including constipation. In this post, I break down the most common signs of poor fat digestion and simple ways to support it naturally.
8. Seeking Health Bile Nutrients for a Sluggish Gallbladder
If you have a sluggish gallbladder or symptoms of poor fat digestion, Seeking Health Bile Nutrients is one of the best gut health supplements to support both bile production and flow. It provides key nutrients and herbs that help your body produce bile and keep it moving properly, which is essential for digesting fats and supporting overall gut health.
When bile flow is sluggish or not produced in sufficient amounts, it can lead to symptoms like bloating, constipation, poor fat digestion, and even issues with detoxification. Supporting both bile formation and flow is key, as many people struggling with a sluggish gallbladder are dealing with both.
9. Health Benefits of Sunflower Lecithin for Liver Health
Many people do not realize that a healthy liver, with bile that flows easily out of the liver and gallbladder, is essential for optimal gut health. Supporting my liver with lecithin was one of the most impactful gut health supplements I added, and I still take it weekly to this day. I noticed improvements in my digestion fairly quickly. One of the main reasons this supplement is so beneficial is that it promotes bile flow and prevents it from becoming thick and sludgy.
This is important for gut health because bile plays a key role in digesting fats and also helps keep the balance of bacteria in the small intestine. When bile becomes thick or flows poorly, it can lead to issues such as bloating, poor fat digestion, and bacterial overgrowth. Supporting bile flow with sunflower lecithin can help improve digestion, nutrient absorption, and overall gut balance. In this post, I break down how lecithin works, why it is so effective, and how it can support your gut health.
10. Why You’re Bloated After Eating Carbs
While there can be many reasons why you feel bloated after eating carbs, such as candida overgrowth or small intestinal bacterial overgrowth, another common reason is not having enough digestive enzymes to properly break down carbohydrates.
When carbohydrates are not fully digested, they can ferment in the gut, leading to symptoms such as bloating, gas, and discomfort after eating. Learn more about the most common reasons behind carb related bloating and how digestive enzymes can help prevent bloating after eating carbs.
11. Low Stomach Acid Symptoms and How to Increase Stomach Acid
Having adequate stomach acid is important for gut health, as it is required for the initial breakdown of protein and helps to sterilize food by killing pathogens that may enter the body. While no one wants acid irritating the stomach lining, it plays a vital role in digestion and overall gut health.
When stomach acid is too low, food is not properly broken down, which can lead to symptoms like bloating, gas, and poor digestion. Supporting healthy stomach acid levels can make a noticeable difference in how your body digests and absorbs nutrients, especially protein. Find out which simple foods for gut health can help support stomach acid levels naturally.
12. How to Take Slippery Elm for Acid Reflux
Acid reflux in my throat was one of my more annoying and persistent gut health symptoms. Addressing small intestinal bacterial overgrowth and supporting my liver and gallbladder were key to getting rid of it for good, but in those moments, I wish I had known about using slippery elm and DGL licorice lozenges when my symptoms were at their worst. Often, acid reflux is not about too much acid, but instead an irritated or compromised stomach lining that needs soothing support.
Using simple remedies like slippery elm tea and DGL licorice can help coat and calm the digestive tract, providing relief from that burning sensation. Understanding what is really causing acid reflux and how to support the digestive lining can make a noticeable difference in managing symptoms and improving overall gut health.
13. How to Reduce Histamine Levels by Supporting DAO
Too much histamine in the gut can cause a wide range of symptoms, from digestive issues to skin reactions. If you are eating foods good for gut health, such as fermented foods, and notice symptoms like abdominal pain or itchy skin, this may be a sign that histamine is not being properly broken down in the body.
When histamine builds up, it can be linked to a DAO enzyme deficiency or imbalances in the gut. Understanding how histamine is processed in the gut and what may be contributing to histamine symptoms can help you improve gut health and reduce reactions over time.
14. Why the Viome Gut Test is the Best Gut Microbiome Test
One gut health test I recommend is the Viome gut test, which provides both dietary and supplement recommendations tailored to your unique microbiome and is an easy,, at-home test anyone can do. Unlike many tests that just give you data, this one gives you clear guidance on what foods to eat, what to avoid, and how to support your gut health based on your results.
Since everyone has a different microbiome, there is no one size fits all approach to gut health. Having personalized recommendations can make it much easier to understand what your body needs and help you improve symptoms like bloating, digestive issues, and overall gut balance.
15. Top 8 Holistic Nutrition Books That Changed My Life
While I did many things to improve my gut health over time, these books provided me with insight into the problems I was struggling with and helped connect the dots between my symptoms and what my body needed. They gave me a deeper understanding of digestion, food sensitivities, and how the different systems of the body work together.
From gut health and digestion to weight balance and overall wellness, these holistic nutrition books offer practical strategies and a new way of looking at health. If you are trying to understand your symptoms and where to start, these are some of the most helpful resources to guide your gut health journey.
I hope that these gut health tips that helped me also help you. There is no one size fits all answer when it comes to gut health, and maintaining optimal gut health takes time and consistency. Take what resonates most with you and start from there; over time, you might just forget about the symptoms you used to have.
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