How to Heal Your Gut In 9 Easy Steps: Complete Guide 2024

By Vanessa Richards

January 10, 2024   •   Fact checked by Dumb Little Man

how to heal your gut

You may not even know that you have a gut problem. Symptoms can be vague and include fatigue, brain fog, joint pain, and skin problems.

Most people don’t realize that their gut health is linked to so many other aspects of their health. If you’re dealing with any of the above symptoms, your gut health is likely at fault.

Thankfully, there are ways to heal your gut. This guide will teach you everything you need to know about how to heal your gut and improve your overall health in the process. But first, let’s understand what the gut microbiome is:

How to Heal Your Gut : What is the Gut Microbiome?

One’s microbial ecosystem is based on their genetic makeup, making everyone’s gut microbiome unique. Microorganisms enter a person for the first time as a newborn, both during delivery and via the mother’s breast milk.

The specific species of microorganisms to which a newborn is initially exposed are those found in the mother. Later in life, a person’s microbiome can be altered in ways that are either advantageous to health or that increase disease risk due to environmental exposures and food.

The microbiome includes both beneficial and harmful microbes. While the vast majority of microorganisms are beneficial to human health, a few are harmful (promoting disease). Without difficulty, pathogenic and symbiotic bacteria coexist in a healthy body.

How does the gut microbiome affect your health?

Your gut health plays a major role in your overall well-being. Many people are unaware that the microbiome, or the collection of bacteria housed in your digestive system, is responsible for much more than just digestion.

It has been linked to numerous aspects of your physical and mental health. Here’s what you need to know about how your microbiome affects your well-being. 

Gut Bacteria and Immunity 

The bacteria that live in our intestines are not only essential for digestion but also help to keep us healthy by supporting our immune system.

This is because the cells that make up the immune system are located near the intestines and therefore come into contact with bacteria regularly.

Research has shown that when there is an imbalance between beneficial and harmful bacteria in the gut, it can lead to problems with immunity, including allergies and auto-immune diseases such as type 1 diabetes or rheumatoid arthritis. 

Gut Bacteria and Mental Health

Your gut microbiome also plays a role in mental health. Studies have found a link between gut bacteria and anxiety, depression, and even autism spectrum disorder (ASD).

For example, research has shown that people with ASD have different types of bacteria living in their guts than those without ASD.

Additionally, there is evidence that suggests probiotics can help reduce symptoms associated with certain mental health disorders, such as depression and anxiety.  

Signs of An Unhealthy Gut

how to heal your gut
Photo: Pexels

An unhealthy gut can cause a variety of unpleasant symptoms, including bloating, brain fog, fatigue, and digestive issues.

Unfortunately, many people don’t realize that they have an unhealthy gut until the symptoms become too severe. Here are nine signs that you may have an unhealthy gut. 

Gas and Bloating 

One of the most common signs of an unhealthy gut is gas and bloating. Gas happens when bacteria in your intestines break down food, releasing hydrogen, carbon dioxide, and methane gases into your system.

If you find yourself feeling bloated or gassy after eating certain foods, this could be a sign that something is wrong with your gut health. 

Stomach Pain and Discomfort 

If you feel pain or discomfort in your stomach, this could be a sign of an unhealthy gut. The pain could range from mild to severe (leaky gut), and it may be accompanied by nausea or vomiting. 

Brain Fog 

Poor gut health has been linked to poor mental clarity as well. When your body isn’t able to properly digest food due to poor gut health, it can lead to cognitive issues like difficulty concentrating or being easily distracted.

If you’ve noticed that your mental clarity isn’t what it used to be or if you find yourself having difficulty focusing on tasks for long periods, it might be time for a gut checkup.

Constipation or Diarrhea 

Poor digestion caused by an unhealthy microbiome can cause long-term constipation or diarrhea in some cases.

While occasional bouts of constipation are normal, if you are dealing with chronic constipation or diarrhea, then it could be time to take a closer look at your diet and lifestyle habits.

Unexplained Fatigue 

Unexplained fatigue is another possible symptom of an unhealthy gut. When your digestive tract is out of balance due to poor microbiome diversity or nutrient deficiencies caused by poor gut health, you can experience chronic fatigue even after getting enough rest and sleep.

If you feel tired all the time despite sleeping for at least seven hours each night, then talk to your doctor about ways to improve your gut health and energy levels naturally.

Skin Issues

Poor skin quality can also indicate that something is wrong with your gut microbiome. Skin conditions like acne or rosacea are often caused by inflammation in the body which can be linked back to poor digestion caused by an unhealthy microbiome.

Depression/Anxiety Symptoms 

There is a strong link between mental health issues like depression and anxiety and our microbiome’s balance as well.

Low levels of good bacteria in our digestive systems have been linked with higher levels of stress hormones, while high levels are associated with better moods overall.

So if you’ve been feeling down lately, then improving the diversity of bacteria in your intestines could help alleviate some of those feelings naturally.

Food Intolerances

Another sign of an unhealthy gut is food intolerance. If you find yourself having reactions to certain foods that you used to be able to eat without a problem, then this could be a sign that something is wrong with your digestive system.

Poor digestion can lead to food sensitivities or allergies as the body struggles to break down the food properly.

Immune System Dysfunction 

A healthy gut is essential for a strong immune system, but an unhealthy gut can lead to weakened immunity and increased susceptibility to infections and illnesses.

Poor digestion can cause the body to be unable to break down food efficiently, leading to nutrient deficiencies that weaken the immune system over time.

9 Steps To Improve Gut Health

A variety of variables, including the meals you consume, might influence the types of bacteria prevalent in your digestive system.

We’ve compiled 9 tried-and-true methods for boosting your internal flora based on the latest research.

1. Lower Stress Levels

A study from 2014 published in BMC Microbiology suggests that mental stress may disrupt the healthy balance of bacteria and microorganisms in the gut. Although some stress may be inevitable, it is important to find ways to relax.


Yoga can be a great way to develop this important capability as it combines physical exercise with breathing techniques, meditation, and mental focus.

Each of these elements of yoga helps to relax both the body and the mind, teaching us how to physically counteract the tension that causes stress in the first place.

A. Best Program For Women: Yoga Burn



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The Yoga Burn routine is quickly gaining popularity as a way to get real results without the need for expensive exercise equipment.

The fast-paced and challenging workout uses a combination of well-researched principles of progressive fitness to help women cut down on unwanted fat, become toned, and stay in shape.

Recent years have seen this particular program embraced by many different types of women from all around the world; based on the testimonials from the ladies, it can be safely said that it is an efficient and effective way to reach personal goals.

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Take A Stress Supplement

Managing stress can be a difficult challenge, but luckily stress supplements are here to help.

With all-natural ingredients, these supplements rejuvenate the body with essential vitamins and nutrients while boosting energy levels so you can take on your day feeling invigorated.

Stress supplements also contain adaptogenic herbs, which help the body cope with life’s daily challenges, both physical and psychological.

A. Best Supplement To Support Healthy Stress Response: Vitapost Stress Support

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VitaPost Stress Support is the perfect solution for combating everyday stress. Rather than relying purely on modern ingredients, this stress-relieving formula combines both traditional and modern compounds to achieve maximum effect.

Sourced from natural herbal extracts, these active ingredients allow you to tackle the daily distractions of life with ease and confidence, ensuring you can stay energized and motivated all day long.

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2. Change the Meals You Eat

Each of the hundreds of bacterial species living in your intestines has a unique function and unique dietary needs.

It is generally agreed that a healthy microbiome is one with a high degree of diversity. That’s because several bacteria species may each contribute to your health in different ways.

A diet consisting of varied food types might lead to a more diversified microbiota.

3. Eat Fermented Foods

Probiotics, or “good bacteria,” are abundant in fermented foods and can help in digestive health and gastrointestinal equilibrium.

There are many foods that you may include in your diet to benefit from this suggestion, such as kimchi, sauerkraut, yogurt, kombucha, and so on.

If you’re not the kind to love the fruity sweetness of condiments like miso or kraut, you can always go for a serving of kefir or whip up a fast smoothie with your favorite fruits, ice, and yogurt.

4. Lessen Your Use of Artificial Sweeteners

Artificial sweeteners may change the gut flora, making it more difficult for the body to repair. Sugar not only promotes the growth of pathogenic bacteria, but it may also hinder the development of beneficial bacteria.

If you’re eating too much sugar, no amount of fermented foods like sauerkraut and tempeh will help your digestive system. Reducing your sugar intake may seem impossible at first, but taking baby steps can help.

5. Sleep Well

Getting a good night’s sleep is essential for managing stress in our daily lives. When we are well-rested, our brains are better equipped to handle the pressures of daily life and to stay alert and focused.

Sleep helps us think more clearly, manage emotions better, and take quick action when problem-solving.

A. Top Consumer’s Pick: Organifi

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Organifi Pumpkin Spice is an exhilarating experience that blends the classic taste of fall with all the benefits of a nutrient-rich superfood. Rich in melatonin, Organifi’s Gold Pumpkin Spice encourages relaxation and helps promote restful sleep.

It is packed full of antioxidants to nourish from within, along with natural adaptogens to help cope with stress, support nightly recovery, and awaken refreshed.

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B. Best For Quick Results: Harmonium Sleep Support

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Harmonium Sleep Support offers a pleasant and natural way to enhance your nighttime routine. This unique blend of ingredients not only helps you fall asleep but also provides the support necessary to stay asleep and wake up feeling refreshed.

Due to naturally derived flavors and sweeteners like stevia and monk fruit, this sleep support is mild in taste yet powerful in results.

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C. Best For Relaxation: Vitapost Sleep Support Plus

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VitaPost Sleep Support Plus is the perfect choice when you are struggling to get a good night’s sleep.

Along with beneficial minerals and vitamins, this supplement contains a unique blend of ancient herbs and modern extracts to help you naturally drift off into a restful sleep without reliance on prescription medication.

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6. Avoid Unnecessary Antibiotics

Antibiotics are a vital weapon in the fight against bacterial diseases, but their misuse poses a serious threat to human health.

Some study suggests that the gut continues to be void of several species of helpful bacteria even 6 months after antibiotic usage, further demonstrating the negative effects of antibiotics on the gut microbiota and immunity.

Approximately 30 % of antibiotic prescriptions made in the United States are unnecessary, according to statistics from the Centers for Disease Control and Prevention (CDC).

7. Take Probiotics

Probiotics are microscopic organisms that help promote a healthy gut microbiome, which can in turn have positive effects on our mental state.

A. Best Prebiotic and Probiotic Supplement: Synogut

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Digestive issues such as constipation and bloating can lead to serious health problems if left untreated. Fortunately, the professionals at Synogut have developed a solution that promotes good digestion and immune health.

Their capsules contain digestive enzymes which increase production to help kill harmful bacteria in the stomach which are likely culprits behind digestive disorders.

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B. Best For Gas and Bloating: Sane Viscera

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Viscera-3 is an advanced product designed to simplify your gut health journey. It contains a powerful form of sodium butyrate that many users find effective at relieving the uncomfortable side effects of poor digestive health such as gas and bloating.

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C. Best Probiotics with Super Strains: Flora Spring

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Each serving of Floraspring packs more than a dozen different types of probiotics, delivering potent support towards your gut health and aiding in your weight management ambitions.

With its unique blend of live active cultures, Floraspring can provide you with the right kinds of nutrition to reach your goal with ease.

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D. Best for Probiotic Weight Loss: BioFit

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With an alarming rise in the number of people leading a sedentary lifestyle, there is no wonder that the BioFit ProBiotic formula has become so popular in recent times.

More and more individuals are looking for a miracle solution to lose weight with minimal effort and BioFit ProBiotic fits right into it with its natural probiotics.

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8. Doing Regular Exercise

Regularly exercising adds to healthy heart health and weight reduction or weight maintenance. Research has also revealed that it may enhance gut health, which may, in turn, help reduce obesity.

Exercise has been linked to a rise in species variety. A 2014 study indicated that athletes have a wider diversity of gut flora than nonathletes.

Athletes ate a different diet than the control group, which may explain why their microbiomes were different.

9. Avoid Smoking

Smoking impacts gastrointestinal health as well as the health of the heart and lungs. In addition, it is a major contributor to cancer rates.

Smoking affects the gut flora, raising the amounts of potentially harmful microbes and lowering the levels of helpful ones, according to a 2018 review of research published over 16 years.

These effects may contribute to an elevated risk of intestinal and systemic diseases such as inflammatory bowel disease (IBD).


It’s important to pay attention to the signs your body is giving you. If you’ve been experiencing any of these symptoms for more than a few weeks, then it’s worth taking a closer look at your gut health and making changes that can help improve gut health.

One easy and proven effective way of maintaining a healthy gut is by taking probiotics. There are several options but choose which suits your body best.

Talk to your doctor about ways to heal your gut naturally and get back on the path to health and vitality.

How To Heal Your Gut FAQS

How long does it take for gut to heal?

It takes about 4 weeks to heal your gut. It can take several days or weeks to restore normal intestinal musculature.

How do gut troubles start?

We all experience traumatic times in our lives where our gut hurt. Probably there have been instances that you ate unhealthy food, had chronic illnesses and took drugs.

Your body probably suffers from an imbalance between enzymes and bacteria. Like any healthy process, the digestion of food and water varies between physical and emotional factors. Maybe you’ve gotten “butterflies on my belly”?

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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