best way to repair gut health

Our digestive system contains around 100 trillion bacteria that help us absorb and process nutrients. However, any imbalance in the microbiotic environment translates into several issues.

The good news is that there are ways to repair gut health, and in this article, we present you with the most efficient ones.

Most common gut issues

best way to repair gut health

Our gut can be affected by a series of issues:

Irritable bowel syndrome (IBS)

This affection, also known as irritable colon or nervous stomach, causes the colon’s muscle to contract too frequently or too little, which results in sometimes severe discomfort.

Ulcerative colitis

Ulcerative colitis is a variant of an affection called inflammatory bowel disease (IBD). 

Although not entirely understood by science, ulcerative colitis is considered an autoimmune condition occurring when the body treats the good gut bacteria or the food we eat as damaging substances. The defence of the body attacks the colon, leading to ulcers or wounds.

Crohn’s disease

Crohn’s disease is also an inflammatory bowel disease. Although with similar symptoms to ulcerative colitis, Crohn’s disease affects any area of the gastrointestinal tract.

Diverticular disease

Diverticular disease is believed to be caused by low dietary fibre intake and is characterised by the development of small pouches that push through weakened parts of the colon wall.

What foods heal your gut?

best way to repair gut health

Probiotic foods

Probiotic foods are one of the best ways to repair gut health. These foods contain live, beneficial bacteria that can increase the population and a variety of bacteria that keep our entire digestive system healthy. If the microbiome is affected by negative factors, consuming probiotic foods helps restore its balance.

The list of probiotic foods you can consume o repair gut health features:

  • fermented vegetables, like kimchi or sauerkraut;
  • yoghurt and yoghurt-based foods like kefir;
  • miso and tempeh – made from fermented soybeans;
  • certain types of cheese – that contain “live cultures”;
  • pu-erh tea – a fermented tea originating from the Chinese province Yunnan;
  • kombucha – a fermented tea drink from Manchuria.

Prebiotic foods

Prebiotic foods contain dietary fibres that feed the probiotics and help them grow and increase their activity.

The best prebiotic foods are fruits and vegetables like bananas, kiwi, onions, garlic, leafy greens and legumes.

Certain fish

Certain types of fish are full of Omega-3 fatty acids that help preserve the balance of bacteria in our gut, repair the damage in the intestinal wall and support the body in fighting against inflammation.

Fatty fish for keeping your gut healthy are salmon, herrings, sardines, albacore tuna and Atlantic mackerel.

Bone broth 

Bone broth has compounds that promote gut health, like collagen, gelatin and amino acids glutamine, arginine and proline. These nutrients help prevent leaky gut syndrome, repair the damage to the intestines’ lining, fight against inflammation and support immune function.


Pineapple contains bromelain, a type of enzyme that helps foods digest easier. One study on rats indicated that bromelain decreased inflammation and healed ulcers caused by irritable bowel syndrome. Other animal studies have revealed that bromelain also protects the gut against the effects of damaging bacteria. 

Pineapple is beneficial, especially for people affected by Crohn’s disease and ulcerative colitis, as it helps decrease the inflammation in the gut.


Sourdough is a popular bread made from wheat and probiotic culture. Sourdough preparation represents a process involving an extended fermentation that alters the enzymes in the wheat and consumes the sugars in the flour. These stages convert sourdough into a partially digested bread that improves digestion and helps preserve gut health.

Fermented vegetables

Fermentation enables sugars to be broken down into bacteria and yeasts. Due to their content of live bacteria, fermented vegetables are a reliable source of probiotics and one of the best ways to repair gut health.

Pickles like cucumbers, carrots and garlic provide micronutrients and beneficial probiotics and are delicious additions to your meals.


Natto is a popular spice that originated in Japan, obtained from fermented whole soybeans. With a specific profile of smell, flavour and texture, natto contains Bacillus subtilis. This probiotic is known to:

  • improve the health of the digestive system;
  • restore the balance of the bacteria in the gut;
  • lower the level of lipids;
  • improve the immune response of the body;
  • reduce inflammation in the gastrointestinal tract;
  • alleviate the symptoms of Irritable bowel syndrome.

Coconut milk

Coconut milk contains lauric acid that is converted into monolaurin. A medium-chain fatty acid, monolaurin helps reshape the gut microbiome by “directing” the good bacteria to the areas where they are needed. It also protects the intestinal wall, reduces inflammations and helps repair a leaky gut.

What is the quickest way to heal your gut?

best way to repair gut health

Consuming foods rich in prebiotics and probiotics help balance the bacteria in the gut and is one of the best ways to repair gut health. These foods help the digestion process, the absorption of nutrients and the disposal of waste products, enabling the gut to heal quickly.

They also protect the lining of the intestinal wall, boost the immune system and regulate inflammation. 

How do you know if your gut is unhealthy?

best way to repair gut health

Several signs indicate your gut is unhealthy such as:

An upset stomach

If you are suffering from symptoms like gas, diarrhoea, constipation or bloating, your gut is most likely unhappy, and you need to take corrective measures to restore its health.

Food intolerances

Food intolerances like lactose intolerance may be caused by a lack of or insufficient good bacteria in the gut. These intolerances result from difficult digestion, and their symptoms include gas, abdominal pain, diarrhoea, constipation, nausea and bloating.

Troubles with sleeping and constant fatigue

An unhealthy gut can trigger sleep issues like short sleep sessions and fragmented sleep that can lead to constant fatigue

Autoimmune conditions

Many studies have indicated that certain autoimmune diseases, where the body attacks itself instead of harmful agents, are caused by an unhealthy gut. An unhealthy gut alters the immune response of the body and can increase inflammation in the body. 

Variations of body weight

An imbalanced gut makes it difficult for your body to absorb nutrients, regulate blood sugar, process food intake properly and manage fat deposits. The result is body weight variations that occur even when eating and exercise habits do not change.

An unhealthy gut can cause severe issues throughout the entire body. For further information on restoring your gut health, visit the shop, send me an e-mail or give me a phone call.