10 Ways To Heal Your Gut

Updated: Mar 25



“All disease begins in the gut.” 

-Hippocrates

Sooo why should you care about your gut?

Our gut is commonly referred to as our "second brain." Partially because is is responsible for our immune system, our moods, brain function, it produces 80% of our serotonin, it is where digestion takes place, where our vitamins and minerals are absorbed, and is crucial for hormone transportation. Many people, myself included, assume that if we don't have IBS, bloating or constipation, our gut's are fine. This is FAR from the truth! Our gut health is connected to:

  • Mood

  • Mental health

  • Weight

  • Energy

  • Joint health

  • Hormones

  • Skin

  • Cravings

  • Digestive issues

  • Autoimmune conditions

And more…


According to Dr. Mark Hyman, "the surface area of your small intestine, where food is absorbed, is about the size of a tennis court. That area also houses about 60 percent of your immune system. This sophisticated gut-immune system is just one cell layer away from a toxic sewer: All of the bacteria and undigested food particles in your gut. If that lining breaks down, your immune system will be exposed to foreign particles from food, bacteria, and other microbes. Simply put, your gut microbial ecosystem must be healthy for you to be healthy.  When your gut bacteria are out of balance — when you have too many pathogenic bacteria and not enough healthy bacteria —you get sick." There are many factors that contribute to an "unhealthy gut" - stress, coffee intake, ibuprofen, alcohol, and eating non organic or highly processed food. "Research has shown that when the gut is irritated or inflamed, which usually happens when the body is trying to digest foods that are overly processed or that it has sensitivity to, the ENS signals the body’s Central Nervous System (CNS), which can then trigger mood changes." www.navacenter.com

That's right - mood changes! There is SO much research about the correlation between gut health and mood, anxiety and depression. But I'm not here to tell you about the research, I am here to tell you about what you can do about it! So read below to learn about 10 things you can do to heal your gut and check out my BRAND NEW Program "Learn To Love Your Gut!"

10 Things You Can Do To Heal Your Gut


Feed your gut GOOD bacteria - feeding the good bacteria in your gut is crucial. Balancing the microbiome in our gut is what keeps our gut healthy and protects us from illness. Try adding fermented food such as sauerkraut, kefir, Kombucha and other fermented veggies. In order to restore optimal balance and diversity of friendly bacteria to help support a balanced digestive system, a healthier gut microbiome, and immune health, add Probiotics and Digestive enzymes.


Remove inflammatory foods such as artificial sugar, artificial trans fats, vegetable oils, refined carbohydrates, excessive alcohol, and processed meat


Eat nutrient dense foods - Healing your gut is all about providing your body with proper nutrition and nourishment that it needs, and feeding our healthy bacteria. Our hormones, enzymes, and our bodies are made up of the food we eat, so be sure that is is packed with proteins, vitamins, minerals and healthy fats. View the food you are eating as nutrients and something that is helping heal you instead of a "diet" or a chore.


Get tested for food intolerances - you might be gluten or dairy intolerant even if you don't get typical symptoms. Get tested to make sure you are eating foods that agree with your body and that your gut can properly digest! Purchase your at home food intolerance test here.


Balance your blood sugar by eating low glycemic meals


Exercise 30 minutes a day and practice self care - Exercise and self-care are incredibly important parts of any healing journey. Practice a small, daily self care routine like a 30 minute yoga practice at home, meditation, journaling your gratitudes. Try to fit in at least 30 minutes of movement every day. Doesn't have to be a strenuous workout class. Try something like walking, running, yoga, HIIT class, pilates, you can always search "30 minute workout classes at home" on YouTube for some great, free, classes.


Drink a ton of water


Reduce stress - this one is hard for some people, so check out my blog post about how to decrease your stress.


Eat organic


Get enough sleep - sleep is crucial for gut health!


Want to start healing your gut? Make sure to join my FREE Facebook Group "Love Your Gut With Nicole Ritter."

To your health and happiness,

Nicole Ritter

Holistic Nutritionist

Certified Health and Life Coach

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