Healing the Gut for Better Digestion

Many people suffer from digestive problems. The foundation of optimal health starts around the middle of your digestive system…in the intestines. In fact, the gut is often referred to as the body’s second brain or the enteric nervous system. “A lot of the information that the gut sends to the brain affects well-being, and doesn’t even come to consciousness,” says Michael Gershon at Columbia-Presbyterian Medical Center, New York.

It’s in the gut that the complicated process of extracting nutrients from waste, all the while scanning for harmful chemicals or invaders, takes place. The billions of bacteria in the gut are also a primary component of your immune system. And, its instinctual alarms tend to offer strong insight in the face of hard facts. You simply can’t think clearly or feel healthy if your digestion is not working properly.

More people suffer with poor digestive symptoms than realize it. Bloating, constipation, diarrhea, abdominal pain, and excessive flatulence are all warning signs that something has gone wrong in your gut. The most common is low output. Inflammatory bowel disease (IBS) symptoms shouldn’t be a diagnosis, but a clue that you need to look more for answers.

It’s critical to tackle digestive issues from as many angles as possible. One approach isn’t necessarily enough or easy, but it will help you get the best results and that is striping down your diet to a simple anti-inflammatory plan. Below is a sample diet that is gentle and effective, because it’s full of optimal nutrients and very easy on your digestion. This is also a great plan to implement to help recover from the holiday season.

Of course, boosting bowel flora, abdominal massage, stretching, and good hydration are great ways to support the gut healing process.

As always consult your doctor before beginning any new health program.

Optimal Foods for Anti-Inflammatory Diet (Phase 1)

3-4 Weeks or Until Symptom Free for 5 Consecutive Days or More

Enjoy a Simple Meal Formula For Breakfast, Lunch and Dinner. Including:

Animal Protein 4-8 oz +
Fats 1-3 tbsp +
Safe Veggies ¼-3/4 c. +
Seasonings (sea salt at least ½ tsp/day)

Choose from the following options.
Animal Protein:

Meat-bison, beef, venison, lamb, wild boar, pork, liver, tongue, kidneys, chicken, turkey, duck, crab, salmon
Around 4-8 oz per meal and possibly more at snack time/5-10 lbs per week

Traditional Fats:

Extra-virgin coconut oil, butter (to make ghee), ghee, extra-virgin olive oil, macadamia nut oil, duck fat, lard, tallow
1-3 tbsp per meal and possibly more at snack time/1.5-4 cups per week-careful here-watch your poos

Bone broths:

Organic chicken or pasture raised beef bones
1-2 lbs beef bones or 1-2 small chicken carcasses per week

Vegetables-Cooked and Peeled:

Carrot, Zucchini, Spinach, Green Beans (small amount)
Between ¼-3/4 c. per meal, and possibly some snacks


All organic options with the exception of sea salt-1/2-1 tsp of sea salt per day
Sea salt, chives, asafoetida powder, cinnamon, lemon juice, lime juice, apple cider vinegar, fresh herbs, green parts of onions, garlic infused oil, herb infused oil
All other herbs as needed or desired


Drink as needed or desired
Sparkling water, fresh lemon or lime juice added to water, fresh herbs added to water, or rooibos tea

Extra Tips

  • Journal! Keep track of your foods, supplements, symptoms, bowel movements, moods, mental functioning, activities…document everything daily! Trends start to become more clear when we can look back accurately, and having enough information to look back on is key.
  • Don’t eat less, even if you’re trying to lose weight! However, you can eat more if you’re hungry!
  • Follow the plan at least 3-4 weeks, more if needed, until you feel mostly symptom free for at least 5 consecutive days. Stick to the plan, but be compassionate with yourself.
  • You may feel worse before you feel better. Commonly experienced are withdrawals, die off, low-carb flu and slight moodiness.
  • Take Epsom Salt Baths
  • Try activated charcoal tablets
  • Eat enough!
  • Hydrate properly
  • Rest