Knowing where to start on your gut healing journey can feel very overwhelming to say the least. Probiotics? Elimination diets? Low FODMAP? Where do you even begin? Not to mention most of the information out there is contradictory.
You have one Instagram influencer telling you that doing a parasite cleanse changed her life and “healed her”. Then you have the next person telling you to never do one because it will ruin your gut.
Confusing much? I feel you. So let’s bring some clarity and simplicity to your gut health plan. Because analysis paralysis is real.
Start with these 6 things daily to heal your gut and support healthy digestion:
1. Brush your teeth first thing in the morning (before eating or drinking anything).
Your mouth houses lots of bacteria that if swallowed, travels into the gut. Bonus: tongue scraping gets the bacteria off your tongue better than just brushing alone. Your oral microbiome influences your gut microbiome 👄
2. Hydrate with filtered water first thing. 16oz of water with a pinch of sea salt and/or trace mineral drops to properly hydrate. Straight water isn’t the best way to hydrate! (You can check out my favorite trace minerals in Fullscript, where you get 15% off practitioner-grade supplements when you sign up here.)
3. Eat a protein-rich breakfast. Aim for 25-30g of protein. Pair this with fiber, a healthy fat source + a carb. For example: a smoothie with a serving of protein powder (here are some of my favs) + 1 TBS chia seeds, berries and 1-2 TBS of nut butter. Add whatever else you like: ginger, spinach, hemp seeds, etc.
4. Eat more polyphenol-rich foods. Polyphenols enhance the growth of beneficial bacteria and inhibit the growth of pathogens.
Foods to eat daily: berries, coffee, olives, dark chocolate, pomegranate, green tea 🫒 Here’s a recipe for a polyphenol-rich (and delicious) chocolate bark.
5. Move daily (in a way that you enjoy!).
Moderate exercise can enhance the number of beneficial microbial species, enrich the microflora diversity, and improve the development of commensal bacteria. Avoid too much high intensity to reduce increasing stress hormones.
6. Help your body feel safe. Your body needs to feel safe to heal! Here are tools for how:
– prioritize 7-9 hours of sleep per night
– eat 3 full meals per day (no skipping)
– stabilize blood sugar
– use daily stress management techniques like breath work, meditation + journaling
– set boundaries + prioritize your needs
Are you struggling with bloating, stomach pain, and food sensitivities? Feel like sh*t even though you eat clean and exercise? Ready to overcome your chronic digestive issues + get your life back? Book a FREE Strategy Call with me HERE! We’ll talk about your case, history, symptoms, and next steps for getting you feeling a million times better ASAP.
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