How to Improve Gut Health Naturally: 5 Evidence-Based Strategies That Actually Work

The digestive system is the gateway to health, how it functions impacts every system in the body to a large degree (1). The stats vary, but it is estimated that over half of the Canadian population has general digestive disturbances, and this does not include those with diagnosed gut disorders such as IBS (2) . It is suspected that the number of people dealing with suboptimal digestion is far greater as oftentimes, dysfunctional symptoms get passed off as normal.

The main functions of the gut are to break down food, extract nutrients, and absorb them. If this process is hindered, nutrient deficiencies can show up and the gut microbiome becomes compromised.

Implementing strategies to optimize gut health improves the classic symptoms of gut dysfunction such as bloating, cramping, constipation or loose stools but it is even bigger than that. Improving digestion improves the immune system, slows down brain aging and reduces the inflammatory load in the body - acting as a powerful preventive medicine tool. 

Below are 5 practices that help improve gut health naturally and help the digestive system function coherently for optimal nutrient breakdown and absorption resulting in fewer digestive discomforts and setting the stage for longevity throughout the lifespan. 

1. Practice Mindful Eating

No matter what type of gut issues one is experiencing, mindful eating is a powerful approach to optimizing overall gut function (3). This is based on the premise that the nervous system, and stress response are intertwined with digestion.

Digestion is compromised when stress is present(4), and many of us are unknowingly further activating the stress response at meal times. 

There are two branches of the nervous system:

• The relaxed state (commonly known as “rest and digest”)

• The stressed state (commonly called “fight or flight”)

Optimal digestion can only occur when the body is in a relaxed state. Mindful eating is the practice intentionally entering this calm state while eating, which allows for better breakdown and absorption of nutrients.

This looks like:

• Eating without distractions (no phones, social media, TV, or working)

• Slowing down and chewing food properly (more on this in a minute)

• Dedicating time to eat, sit down and spend 10–20 minutes enjoying and savoring your food, don’t eat on the go 

• Smelling your food before eating it 

• Try to eat in a calming environment or outside if that is available 

This not only makes meals more enjoyable, but also supports efficient digestion because when the parasympathetic state is activated, blood is shunted to the digestive tract - ensuring all the organs compromising the gut have enough fuel to carry out their functions (5). 

2. Chew Food 20–30 Times

A surprising amount of digestive issues are related to not chewing food fully (6). It is common to chew a few times, then swallow food that has not been appropriately broken down. 

Chewing well reduces the burden on the stomach. If food isn’t broken down mechanically by the teeth to the appropriate degree, the stomach has to work harder. 

This increases the chances of bloating, as food stays in the digestive tract longer than it should. 

Those who experience digestive issues often have lower stomach acid and insufficient gastric secretion, this paired with insufficient chewing causes large food particles to enter the intestines (7). When this happens, the food particles ferment and can cause gas or constipation, contribute to bacterial imbalances in the gut and increase inflammation.

It generally takes 20-30 chews per bite of food to sufficiently break it down. Start with soft foods, as it takes time to activate and strengthen the chewing muscles. Begin with a few bites per meal and increase slowly to not cause jaw discomfort. 

3. Remove Processed Foods

Processed foods contain high amounts of gut irritants. 

These additives and ingredients can trigger inflammation in the gut, degrade the protective mucosal lining, lower microbial diversity, and impair nutrient absorption, all of which promote conditions like leaky gut, unfavorable bowel movements and can lead to further health complications (8)

It’s also important to note that many so-called “health foods” are processed by nature. Examples include plant-based milks, certain protein powders and many products labeled gluten, sugar or fat free.

Minimizing processed foods is essential for creating an environment where the gut can heal and thrive.

4. Eat Bitter Foods

Bitter & sour foods are often missing in the modern diet, yet they play an important role in digestion (9).

When we taste something bitter (or sour), it stimulates digestive enzyme production and bile flow (10) - two critical components for digestion. 

While bile isn’t often thought of as a digestive fluid, it’s essential for breaking down fats and supporting the absorption of fat-soluble vitamins (A, D, E, K). Bile also helps move waste through the colon, promoting regular bowel movements.

Incorporating bitter foods, especially at the start of a meal, can help kick-start digestive function and support overall gut health.

Examples of Sour Foods: pickles, apple cider vinegar, sauerkraut, fermented foods, citrus (limes and lemons)

Examples of Bitter Foods: arugula, dandelion greens, endive, radicchio, cacao.

Some real life examples of how to implement this:

1. Have ACV with water before meals (or use these capsules)
2. Eat a pickle before meals
3. Add sauerkraut as a garnish to your meals
4. Have a small side salad before your meal
5. Take a dropper of a bitter tincture such as this one from harmonic arts 

5. Consume a Collagen-Rich Diet

Collagen is a vital part of the digestive tract. It is required for the structural integrity of the gut lining, the health of the microbiome, immune system and for preventing conditions like intestinal permeability(11). 

Regularly consuming collagen-rich foods supports gut repair and resilience. You can get collagen from:

• Bone broth (Gut Health Tip: If you want the benefits of bone broth without the prep work, try powdered bone broth. Simply add it to hot water for the same gut-healing benefits.)

• Homemade gelatin gummies or desserts such as panna cotta 

• Chicken thighs and skin

• Slow-cooked bone in meat soups

• Eggs 

Since collagen is foundational for digestive health, many practitioners also recommend collagen supplementation when diet alone isn’t enough. Collagen supplements have been shown to help reduce bloating and other mild digestive discomforts (12).

Our favorite is Organika collagen, and you can also use their gelatin to make healthy desserts. 

Tending to gut health is non-negotiable as it is truly the foundation for whole body health- and for how you feel. Sometimes optimizing takes a little intention and some small tweaks and sometimes it is much more complex. We hope these 5 tips have provided insight on how to improve gut health naturally. No matter the root of gut dysfunction, implementing these foundations have the potential to yield improvement, white setting the stage and ensuring maximal benefits from any protocols you layer on! 

Disclaimer:
This blog is for educational and informational purposes only and is not intended as medical advice. Always consult a qualified healthcare practitioner before making changes to your diet, lifestyle, or supplement routine.