5 Steps You Can Take to Heal Your Gut

Want to start this year out healthier? Here are 5 steps you can take to heal your gut! 

5 Steps You Can Take (today!) to Heal Your GutIt’s not all in your brain… 

Part of it’s in your gut. 

Did you know 80% of your immune system is in your gut? And no, I don’t mean that extra little bit of stuffing around your middle that’s been hanging on since Thanksgiving. I mean your intestines! Yep, those squishy, slimy looking things that swirl around inside of you.

The same way a happy, healthy gut can keep your body going strong, a compromised, distressed gut can be the cause of all sorts of health issues:

  • allergies
  • skin issues
  • autoimmune diseases
  • IBS
  • chronic illness

Sounds depressing, doesn’t it?

But (thankfully), there’s always something you can do to help your body out! Here are five easy steps you can take to get your gut (and your health!) on the right track.

5 Steps You Can Take to Heal Your Gut


5 Steps You Can Take (today!) to Heal Your Gut#1. Cut out the sugars and processed foods.

I feel your pain, even though the holidays are over, it’s still hard to stop eating the sugar. Processed sugars (corn syrups, white sugars, pretty much any ingredient with “ose” at the end of it) severely compromise your immune system. Not only that, they also act much like cocaine in your brain, causing an addiction forming reaction. 

If you really have to have sweets, go for natural forms like fruits, honey, maple syrup, or stevia. Though even those should be used in moderation!

Much like refined sugars, processed foods will eat away at your immune system. Plus, they’re usually full of sugar and unnatural ingredients that your body doesn’t recognize, lowering your immune system.

5 Steps You Can Take (today!) to Heal Your Gut#2. Go easy on the grains (even gluten-free ones!).

That’s right, even gluten-free grains are hard on your system! All grains, nuts, beans, and some seeds contain phytic acid, an enzyme inhibitor that makes them extremely hard on our intestines.

Also, like the sugars, too many grains can lead to an overgrowth of candida, a fungi that will damage your gut lining.

Here’s are some of my family’s favorite grain-free recipes, if you need help cutting back:

5 Steps You Can Take (today!) to Heal Your Gut#3. Add in homemade bone broth.

Bone broth is a very nutrient dense food, full of vitamins and minerals. It helps seal up your gut and heal it from the inside! Just be sure that the broth your getting is homemade, the stuff from the store usually has added ingredients that are unnecessary and hard for your body to digest (like soy). So the next time you’re roasting up a chicken, save those bones and make yourself a pot of broth with them!

I like to drink a cup of homemade broth as often as possible – it’s comforting and delicious! But if you aren’t into that, you can add your homemade broth into soups (you can check out my soups HERE).

5 Steps You Can Take (today!) to Heal Your Gut#4. Supplement with grass fed gelatin and/or collagen.

Much like broth, these natural supplements will help keep seal your gut lining and keep your intestines strong and healthy! Gelatin and collagen contain the amino acid glycine which helps increase hyrochloric acid in the stomach helps our bodies digest and assimilate the nutrients in our food.

Not quite sure how to get these into your diet? Homemade fruit snacks are a great way! They’re also wonderful added to smoothies and drinks. 

5 Steps You Can Take (today!) to Heal Your Gut#5. Add in probiotic foods.

Like the opposite of antibiotics (which kill off bacteria in your body), probiotics help keep your immune system functioning well by keeping your gut full of healthy bacteria. Fermented fruits and veggies like pickles and yogurt are great ways to get probiotics into your diet, as well as fermented drinks like kvass, kefir, and kombucha.

Want to know more about a healthy gut?

Check out the Heal Your Gut Summit from January 18-25, 2016! You can register now for FREE!

HYG_Blog_600x150_AttendAt the Heal Your Gut Summit you’ll learn about boosting immunity by healing the gut, losing weight by improving digestive health, reversing allergies and autoimmunity with foods and herbal remedies, and more from over 30 of the top experts in gut health! Speakers include:

  • Josh Axe, DNM, DC, CNS: 5 Steps to Heal Leaky Gut
  • Leo Galland, MD: Why Allergies Could Be Signaling Bigger Problems
  • David Perlmutter, MD: Heal Your Gut by Going Grain Free
  • Ty Bollinger: Boost Immunity with Gut-Immune-Cancer Connection

If you register today (before Jan. 18, 2016) and you’ll get the following free gifts:

  • Expert Talk #1: 5 Steps to Heal Leaky Gut, Josh Axe, DNM, DC, CNS
  • Expert Talk #2: Boost Immunity with Gut-Immune-Cancer Connection, Ty Bollinger
  • Expert Talk #3: Getting to The Root Cause of Thyroid Disease, Izabella Wentz, PharmD, FASCP
  • Expert Talk #4: Secrets to Overcome Candida & Yeast, Donna Gates, MEd, ABAAHP

Register for FREE at the following link today:


5 Steps You Can Take (today!) to Heal Your Gut

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57 thoughts on “5 Steps You Can Take to Heal Your Gut

  1. Such an informative post, Raia! I never knew that glutten-free grains can be a wreck in your system as well. Something I will definitely keep in mind. I also love that you included some recipes to support your steps. It’s definitely a great resource to start with! Thanks for sharing on #SHINEbloghop this week! Always lovely to see you join us.

    1. Thanks so much, Maria! I was surprised when I found that out about gluten-free grains, as well. There’s always something new to learn on our journey to better health! I find simple steps to start with is the best way to go. 😉

    1. So glad to hear a healing story! I hope we both can be an inspiration for people to get on the right track. 🙂 Thanks for stopping by and sharing, Chrissa!

  2. I love these tips! You are truly a woman after my own heart with your health focus. So glad I found you on Gluten-Free Fridays!! I have really been wondering why grains have been bothering me lately and now I know why. After staying away from them for awhile, I’m sure my body was grateful. Now I know that consuming less is totally fine. Great tips Raia!

    1. Thanks, Michaell! I’m the same way with grains, I can eat them, but every now and again I need to take a break. It’s always helpful to know why!

  3. Hi Raia,
    I hopped over from From the Farm blog hop to read “5 Steps You Can Take to Heal Your Gut” and I am so glad I did. These fundamental tips are excellent dietary practices. I can’t wait to check out the Summit!

    1. I understand, Amanda! Some healthy habits can be hard to get into. But they’re so worth it in the long run! Even if you have a hard time getting into it, don’t give up trying. 😉 Bone broth can easily be made in a slow-cooker, then you can just have it sitting on the counter and not have to baby sit it at all. 🙂

  4. I so love my sugar, and especially after Christmas when there was so much of it coming into the house it is hard to cut back. I am going to have to look into #4 &#5. Those are things I haven’t thought of before. Thanks! 🙂

  5. Hi Raia,
    Great tips that are extremely important in healing you gut. Having gut issues for many years myself I know that these can make a major impact on your all over health. Thanks for sharing on Real Food Fridays. Pinned & tweeted!

  6. I’m really enjoying gelatin these days. I’ve got yet another gelatin dessert recipe coming to the blog on Friday. And from Tessa I have learned that gelatin even makes great GF cookies!

  7. I 100% agree to every single one of these! It’s been almost a two year long process but my husband is FINALLY healing his gut after years of damage and I know it’s because we’ve been implementing all of these things. Thanks for sharing!