9 Lifehacks for a Healthy Gut

Gut health has finally made it mainstream, which is worth celebrating! But I still hear a lot of confusion. Perhaps you’re also wondering what exactly to do to restore your gut health (and all the downstream health benefits).

In this article, I’d like to break down 9 simple lifehacks for a healthier gut. Whether you’re experiencing digestive issues or just want to optimize your gut function, these practical tips can help you enhance your overall well-being.

1. Elimination Diet

An Elimination diet is one of the most basic hacks that works so powerfully.

An elimination diet is a powerful tool for identifying food sensitivities and improving gut health. By removing common inflammatory foods, you can significantly reduce symptoms like bloating and discomfort. For many, especially those with conditions like eosinophilic esophagitis (EOE), an elimination diet can be a game-changer. Start with a basic elimination plan and adjust as needed, particularly if you have issues with histamines or nightshades.

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2. Activated Charcoal

Activated charcoal is another simple hack with a surprisingly powerful impact. Activated charcoal is a versatile supplement that binds toxins and helps alleviate symptoms of gas and bloating.

Just a teaspoon of activated charcoal has as much surface area as a soccer field. By comparison, the lining of your GI tract is about the size of a tennis court. So one teaspoon of activated charcoal is more than enough to coat the entire surface of your GI tract. Take it once or twice daily on an empty stomach, away from meals and medications.

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3. Digestive Enzymes

Digestive enzymes play a crucial role in breaking down food and reducing inflammation. They can be particularly helpful for those with digestive issues related to undigested food particles. Taking enzymes with meals aids digestion, while taking them between meals can help reduce inflammation and biofilms.

If you’re taking enzymes for their anti inflammatory effect, certain combinations of ginger, curcumin, as well as pancreatic enzymes, serrapeptase, and other enzymes work synergistically to combat inflammation.

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4. Digestive Bitters

Digestive bitters have been used for centuries to stimulate digestive juices and enzymes. They’re common around the world but are aren’t yet common in the United States. A few drops under the tongue before meals can enhance digestion and reduce adverse reactions to food. Bitters also help with the production of mucus and improve gut motility.

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5. Probiotics

We need healthy bacteria in our GI tract to help with digestion, also help with nutrient formation in our guts. A good probiotic supplement, containing strains like Lactobacillus and Bifidobacterium, can support a healthy gut microbiome. While fermented foods are ideal, a high-quality probiotic is an excellent alternative for those who can’t access or make these foods regularly.

Explore Other Resources on Our Website Featuring Probiotics

6. Pre-Meal Breathwork or Prayer

Throughout history, people have practiced a time of silence, meditation, or prayer before eating.

Consider simple breathwork: Box breathing (Inhale four seconds. Hold four seconds. Exhale four seconds.) Say a simple mantra. “This food is healing. It’s amazing. I will digest it well.” Or say a prayer. People have been doing this for thousands of years. This simple process will calm your sympathetic nervous system, and prepare your parasympathetic nervous system to digest your food.

The simple experience of being present — smelling the food, experiencing the stuff around you — releases about 25% of your digestive enzymes. So, a pre meal meditative practice for 3 – 5 minutes can have a massive impact on your body’s ability to digest your food.

The simple experience of being present — smelling the food, experiencing the stuff around you — releases about 25% of your digestive enzymes. So, a pre meal meditative practice for 3 – 5 minutes can have a massive impact on your body’s ability to digest your food.

7. Antimicrobial Herbs

Many people have gut issues, histamine problems, IBS, gas, bloating because they have overgrowth of bad bacteria like yeast or staph.  Taking an antimicrobial herb at the beginning of your meal can help to break down these bacterial cell walls, minimize the bacteria, and help with gas or bloating. These herbs are particularly useful if you’re experiencing signs of bacterial overgrowth, such as sticky stools or foul-smelling gas. They can also aid in breaking down biofilms that protect harmful bacteria.

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8. Colonic Flush

Colonic Flushes are another intervention commonly used overseas but still relatively obscure in the United States. Colonics can be a powerful reset for the digestive system, removing built-up stool and toxins. A colonic flush involves a tube placed in your rectum and filtered water slowly breaking down and releasing the contents in your colon. The idea of a colonic is that it actually massages your colon, increases lymphatic flow, and removes all that stool. It also has a massive detoxification impact on your colon.

Colonic flushes once a week for 3 – 4 weeks can reset your microbiome as well as activate your parasympathetic nervous system. It can literally reset your whole digestive tract.

9. Fasting

As I often say, fasting is the new superfood. Fasting has been a common practice for millenea … until very recently. We now eat too much. We overfeed our microbiomes, overstressing our pancreas and liver. Fasting can give your digestive system a much-needed break, promoting better bowel movements and reducing stress on the pancreas and liver. Fasting helps reset the gut microbiome and can aid in weight management and digestion.

The simplest approach is to begin with a 12-hour fast between dinner and breakfast. Then, gradually increase to 13, 14, 15, 16 hours between meals.

Explore Fasting Resources on Our Website

Conclusion

By incorporating these lifehacks into your daily routine, you can significantly improve your gut health and overall well-being. Remember, the journey to a healthy gut is a marathon, not a sprint. Start small, be consistent, and listen to your body. With these actionable tips, you can take control of your gut health and enjoy the benefits of a balanced, vibrant life.

Take the first step today and start your journey towards optimal gut health!

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