An article from the Guardian newspaper showing how a gut health dietitian eats in a day.

How to heal your gut naturally

Want to know how to heal your gut naturally using food rather than medicine along? Then take a read as I am going to share my top tips as a gut health dietitian.

Gut health is such a large area, maybe you are struggling with irritable bowel syndrome (IBS), bloating, constipation or diarrhoea. Take a read for my top tips:

Can you heal your gut naturally?

As a gut health dietitian I work via the evidence base. So what does the scientific research tell us about how to heal your gut health naturally? This is an evolving area which is why it is so exciting to work in this field. Whilst I am a huge fan of nutrition I also know that it is only one part of gut heath. Overall lifestyle and medications also play an important role. Let’s take a deeper dive:

Nutrition for gut health:

  • Eating 30 plant foods a week. Research from the American Gut Project that showed eating 30 plant foods in a week had a more diverse microbiome. This was compared to those who only ate 10 plant foods a week. Now a plant food can be: fruit, vegetables, wholegrains, legumes, nuts and seeds, herbs and spices. Which is a huge range! However each foods only counts once a week. So if like me, you have a banana each day that doesn’t count 7 times in your week but only once.
  • Eat 30g of fibre a day. Most of the UK population have been shown to eat around 18g fibre a day. Which is an increase from the 12g a day we were eating, but we have a way to go. Fibre is found in fruit, vegetables, nuts, seeds and grains. Sounds familiar? It’s those plant foods again!
  • Include fermented foods and probiotic foods in your diet too. Probiotics are live beneficial bacteria also known as the “good” bacteria. These are the ones that we want in our gut as they benefit our health. They feed off the food that passes into our colon and ferment it. These bacteria need topping up regularly as well as feeding do they thrive. Probiotic rich foods include live yoghurt and also fermented foods. Fermented foods include kimchi, sourdough bread, sauerkraut, miso, kefir and kombucha.
  • Eat regular meals and chew well. Whilst these sound like basic things to be told, they really make a difference. Have a think about how often you skip meals. Eating smaller amounts more regularly really can help your digestive health. Chewing each mouthful thoroughly helps with digestion and also helps you to slow down, taking more time over your eating.

Lifestyle for how to heal your gut health naturally:

  • Focusing on how you manage your stress can play a key role when you are trying to heal your gut health naturally. This is due to the gut-brain connection. When the head is stressed the levels of cortisol affect the gut too. Now we can’t live a life free of stress but we can work on how we manage that stress. Mindfulness, meditation, journalling, crafting, deep breathing, yoga, pilates, walks in nature. Find a way that works for you.
  • Movement for gut health. Lower intensity exercise can be a good place to start. There is evidence showing the benefits of yoga for IBS and digestive conditions. Personally I teach Pilates and find that to be very helpful. Whether it is walking or resistance training, the key is to move and allow your body to stretch, bend and rotate. This can help release gas, reduce bloating and improve your mental health too.
  • Sleep is also key. Focus on making sure you wind down before bed to enable you to get good quality sleep and enough of it. Try switching off your screens an hour before bed, doing some stretches and having a herbal tea before bed. Using items such as an eye mask and ear plugs can help too. Why not use a meditation as you lie in bed or some calming music to help you drift off. I like to listen to sounds of the ocean.

Should I follow a gut health diet or cleanse?

There are so many diets, gut cleanses, pills and potions that will come up if you have a google. However many of these are not based on any sound evidence and so they can lead to your wasting your cash.

The low FODMAP diet plan is an evidenced based approach for IBS. It can be effective in up to 75% of those suffering from IBS but this does tend to be IBS with diarrhoea. As a dietitian who helps people through this diet I do need to highlight that this is no quick fix.

There is an elimination phase of the diet which takes 2-6 weeks. For many this helps reduce symptoms but it is pretty restrictive. Then you need to reintroduce each of the foods eliminated one at a time, whilst remaining on the low FODMAP plan. It is really important to reintroduce all foods and test them as being on the elimination phase too long can affect your gut microbiome. Which is not helpful when you are trying to help your gut health!

If you want to try the low FODMAP diet then here are my tips:

  • Plan and prepare ahead of time. Get to know what foods you CAN eat and build a meal plan around this. Look ahead in your diary for any social occasions and how to work around these.
  • Work with a dietitian to make sure you will still meet your nutritional needs. You can look for one local to you or you can book with me here. I work online helping people with IBS and gut health.
  • Take a look at my book for more tips and education to help you through the plan but this book is not meant to substitue the advice of a dietitian.

Gut Health Meal Plan:

We all differently from day to day, so this is just a snapshot of a working day for me. I was fortunate to be featured in the Guardian gut heath supplement talking about what I eat in a day for my gut health. Now I don’t usually like to share what I eat in a day, in fact I hate those posts on social media. However talking through why foods are good for your gut health is something I’m in favour of. Do remember this is a snapshot of how you can eat and there will always be days when things are different. For me that is usually the weekend.

Some tips:

  • Aim for fruit and/or vegetables at every meal.
  • Don’t be afraid to add in nuts and seeds to a meal or snack.
  • Remember herbs and spices add flavour, nutrition and are good for your gut.
  • Reduce caffeine, alcohol and soft drinks.
  • Add beans and pulses to meals to help increase the plant content and fibre of your diet.
  • Wholegrains are a good source of fibre. Work on a variety in your week: oats, rye, popcorn, quinoa, basmati or wholegrain rice, wholemeal pasta and bread, buckwheat, wholegrain breakfast cereals.
  • Dark chocolate, tea, coffee, red wine all contain polyphenols!
  • Still include a little of the foods you love!

Gut healthy snacks:

Snacks are always something I’m asked for so here are some of my top gut healthy snacks.

  • Nuts and seeds mixed with some dried fruit
  • Popcorn with cinnamon or spices
  • Roasted chickpeas or edamame beans
  • Apple with peanut butter
  • Homademade flapjack. This is a winner of a recipe
  • Carrots and pepper strips with hummus
  • Wholemeal pitta bread with guacomole
  • Dried wholegrain cereal
  • Oatcakes with cheese
  • Wholemeal wrap spread with cream cheese, rolled up and cut into slices

I hope that has given you some great ideas for your gut health. For more tips straight to your inbox each week you can sign up to my newsletter.

428 thoughts on “How to heal your gut naturally

  1. 2 stars
    The development in your general sense of wellness from the Thai therapeutic massage and
    others can bee outstanding. Body massage is a general term tht describes
    any sort of therapeutic massage modality that helps relieve ache, reduces stress, increases blood and lymph
    circulation, and work onn a particular downside equivalent to a frozen shoulder.
    Endorphins are hormones which are launched in your body that helps block pain signals from registering in your brain. In case you want to enhance your muscle tone, want too strengthen your muscles,
    need to beat joint ache andd prepared to have physique flexibility, you might discover Ayurveda massage service to be your solely answer.
    Acute ache normally occurs from an injury and is sudden. Thes essential oils may
    be easily purchased frlm certified therapeutic therapeutic massage blends suppliers.
    Massage oils vary in worth relying on thhe purity of the product.
    Depending on the kindd oof masesage an individual wants, thee sort of scents used would possigly fluctuate to a large extent.

    my web blog –

  2. 4 stars
    Healing properties of therapeutic massage have long been acknowledged tto a man,
    but most often by «massage» we mean the consequence onn the physique and
    image a therapeutic massage desk, a relaxing patient and
    guuide therapist operational his magic on him or her. Therapeutic massage is
    one pareticular of the oldest healing arts: Chinese records dating again three,000 many years document its use the ancient Hindus, Persians and Egyptians utilized knds of therapeutic massage forr fairly
    a couple of ailments and Hippocrates wrote papers recommending the usqge of rubbing aand
    friction for joint and circulatory issues. Each slrt of
    oil has its significance oof use. Thee first thing that you have
    tto get accomplished is solely to heat the grape seed ooil
    and honey over a minimum heat until such time they will combine nicely with one
    another. Additionally, you willl endure from the tight muscles annd headache.
    Consequently, their heat will be capaqble to penetrate the tissues and muscles
    and tto search out their benefits during the full
    body massage. One in all the advantages that you could take
    from this is that you’ll chill out after doing all
    of your daily activity.

    Take a look at my webpage

  3. 2 stars
    One of the benefits of a massage chair working in parallel
    is tthe amount of time to get a massage. Now despite thhe fact thatt you could have the therapeutic massage chair, it doesn’t imply that you
    will roboticawlly relax. Consider the kinds of wants you’ll have
    in it will assist you identify which options aare best for you.

    There are many differing types out there. Remotes:
    There are two types of remotes included with a therapeutic massage chair.
    Ensure that that there’s ample space. Make certain you’ve got sufficient house behind the therapeutic massage chair to tofally recline.
    Remember many therapeutic massage chaurs have the potenyial to recline horizontally.
    Neck Massage: Some massage chairs will carrry out a body scan to find out your neck and shoulder area.
    Shoulder Massage: Thee shoulders are one other importtant space to think about for protection.
    As we are firmly now in turbulent times, stress for everyone seeems to bbe on the
    rise. Okay, now I wish to take care oof this sort shoulder muscle.

    Systems equivalent tto stretching, constructed-in heaters and even MP3 players
    are ctually commonplace in therapeutic massge chairs these
    type of theraleutic remedies enormously enhance the effectiveness of the primary massage therapy.

    Also visit my site …

  4. Heya i am for the first time here. I found this board and I find It truly useful & it helped me out a lot. I hope to give something back and aid others like you aided me.

  5. I have learn a few just right stuff here. Definitely price bookmarking for revisiting. I wonder how so much attempt you set to make any such magnificent informative web site.

  6. Excellent read, I just passed this onto a friend who was doing some research on that. And he actually bought me lunch because I found it for him smile So let me rephrase that: Thank you for lunch! “The guy with the biggest stomach will be the first to take off his shirt at a baseball game.” by Glenn Dickey.

  7. 1 star
    I love what you guys tend to be up too. This sort of clever work
    and reporting! Keep up the terrific works guys I’ve you guys to my
    personal blogroll.

  8. You could definitely see your enthusiasm within the paintings you write. The arena hopes for more passionate writers such as you who aren’t afraid to mention how they believe. All the time go after your heart.

  9. I just could not leave your web site before suggesting that I really enjoyed the standard information a person supply to your visitors Is gonna be again steadily in order to check up on new posts

  10. I loved you better than you would ever be able to express here. The picture is beautiful, and your wording is elegant; nonetheless, you read it in a short amount of time. I believe that you ought to give it another shot in the near future. If you make sure that this trek is safe, I will most likely try to do that again and again.

  11. I’m curious to find out what blog platform you have been utilizing? I’m having some minor security problems with my latest blog and I would like to find something more secure. Do you have any recommendations?

  12. Excellent blog here Also your website loads up very fast What web host are you using Can I get your affiliate link to your host I wish my web site loaded up as quickly as yours lol

  13. It was great seeing how much work you put into it. Even though the design is nice and the writing is stylish, you seem to be having trouble with it. I think you should really try sending the next article. I’ll definitely be back for more of the same if you protect this hike.

  14. Fantastic beat I would like to apprentice while you amend your web site how could i subscribe for a blog site The account helped me a acceptable deal I had been a little bit acquainted of this your broadcast offered bright clear concept

  15. AR and VR technologies have brought immersive experiences to education. From virtual field trips to three-dimensional anatomy lessons, these technologies offer students a hands-on and interactive approach to learning, making complex concepts more accessible and engaging.

  16. Hi, just required you to know I he added your site to my Google bookmarks due to your layout. But seriously, I believe your internet site has 1 in the freshest theme I??ve came across. It extremely helps make reading your blog significantly easier.

  17. Wonderful goods from you, man. I’ve understand your stuff previous to and you are just extremely fantastic. I actually like what you’ve acquired here, really like what you’re saying and the way in which you say it. You make it entertaining and you still care for to keep it sensible. I can not wait to read far more from you. This is really a terrific website.

  18. Hi there! Someone in my Myspace group shared this site with us so I came to check it out. I’m definitely loving the information. I’m book-marking and will be tweeting this to my followers! Outstanding blog and brilliant design and style.

  19. I actually wanted to jot down a quick word to be able to thank you for all of the magnificent recommendations you are giving out on this site. My incredibly long internet lookup has at the end been recognized with good content to write about with my pals. I ‘d state that that many of us visitors actually are definitely blessed to exist in a fabulous site with so many outstanding individuals with helpful tips. I feel quite grateful to have seen the web site and look forward to many more pleasurable moments reading here. Thanks once more for everything.

  20. Hi there! I know this is kinda off topic but I was wondering if you knew where I could get a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

  21. I¦ve read a few good stuff here. Certainly price bookmarking for revisiting. I wonder how so much effort you set to create this sort of great informative site.

  22. Good – I should definitely pronounce, impressed with your web site. I had no trouble navigating through all tabs as well as related info ended up being truly simple to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your client to communicate. Excellent task..

  23. I discovered your blog site on google and check a few of your early posts. Continue to keep up the very good operate. I just additional up your RSS feed to my MSN News Reader. Seeking forward to reading more from you later on!…

  24. 1 star
    Wow, marvelous weblog layout! How long have you ever been running
    a blog for? you made running a blog look easy.
    The whole glance of your site is magnificent, as smartly
    as the content material! You can see similar here sklep online

  25. When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get three e-mails with the same comment. Is there any way you can remove people from that service? Appreciate it!

  26. Hiya, I’m really glad I’ve found this information. Today bloggers publish just about gossips and internet and this is really frustrating. A good web site with exciting content, that is what I need. Thanks for keeping this web site, I’ll be visiting it. Do you do newsletters? Can’t find it.

  27. Somebody essentially help to make significantly articles Id state This is the first time I frequented your web page and up to now I surprised with the research you made to make this actual post incredible Fantastic job

  28. I’ve learn several just right stuff here. Certainly worth bookmarking for revisiting. I surprise how a lot effort you put to make the sort of great informative website.

  29. Excellent web site. Lots of useful information here. I¦m sending it to several friends ans also sharing in delicious. And naturally, thank you for your effort!

  30. I’m extremely impressed together with your writing talents as smartly as with the structure to your blog. Is that this a paid topic or did you customize it your self? Either way keep up the excellent quality writing, it’s uncommon to peer a nice weblog like this one nowadays..

  31. Prodentim: What is it? Some of the finest and highest quality ingredients are used to produce Prodentim, an oral health supplement

  32. I love your blog.. very nice colors & theme. Did you design this website yourself or did you hire someone to do it for you? Plz respond as I’m looking to construct my own blog and would like to find out where u got this from. cheers

  33. Enjoyed looking at this, very good stuff, thankyou. “Be not careless in deeds, nor confused in words, nor rambling in thought.” by Marcus Aurelius Antoninus.

  34. Thank you for another informative web site. The place else may I am getting that type of information written in such a perfect method? I’ve a venture that I am simply now working on, and I’ve been on the look out for such info.

Leave a Reply

Your email address will not be published. Required fields are marked *