Are you frustrated by gut health & digestive problems like stomach pain after meals, bloating, irregular bowels and gas? Confused about what the problem is because symptoms aren’t consistent?
Believe me, I understand!
I experienced many of these symptoms for years, initially assuming they were normal. Over time, symptoms worsened and I learned that while these experiences are common, this does not mean that they are normal.
Now, as a Registered Dietitian and Holistic Nutritionist, I have a much better understanding of how the gut functions, what causes many of these problems, and what you can do about it through dietary and lifestyle habits. After going through my own mindful gut healing process, I was able to figure out exactly what was causing my problems and change my diet to nearly eradicate these uncomfortable digestive issues.
In this blog I will explain a 6-step process you can go through to identify problematic foods and how to start healing your gut to improve overall health and even weight loss if that’s one of your goals. As a faith-based nutritionist, I will also provide a Christian perspective to make it more motivating and meaningful. We know that a healthy body or “temple”, as referred to in scripture, is essential to living out our purpose and serving God without distraction. And digestive problems can surely be a big distraction that consumes much of our time, energy, and even emotion.
Gut Health Guide
This will be a high-level overview, but if you want a detailed, step-by-step, week-by-week process with exact foods for each step and recipes to use in the healing process, you can download The Gut Health Guide. I created this simple eBook because this process literally saved me thousands of dollars and so much time working with naturopathic and traditional doctors. I wanted to do the same for you and it only costs $9.99 – that’s about the same as two fancy lattes or less than a restaurant dinner!
You have nothing to lose and everything to gain by trying this process, and you’ll always have the eBook to reference for a list of healthy foods and recipes.
This blog is a perfect supplement to the guide as it provides deeper explanations on each step of the elimination diet and gut healing journey. Now, let’s get into it the details!
Signs of Poor Gut Health
The following are some signs and symptoms that may indicate that your gut is not as healthy as it could be and may need detoxifying and healing:
- Regular bloating
- Gas
- Pain or discomfort associated with eating
- Heartburn
- Sluggish digestion
- Weak immune system
- Fatigue or low energy
- Unintended weight loss or weight gain
- Acne or other skin problems such as rashes
- Allergies
- Mood disorders
- Celiac disease
- Constipation and/or diarrhea
- Irritable bowel syndrome
- Inflammatory bowel disease
Many people experience several of these symptoms but can’t pinpoint the root of the problem. If this sounds like you, it may be beneficial for you to work on healing your gut in a strategic way. Before we break down the process, we need to first understand where it all begins – with the digestive tract and gut microbiome.
The Gut Microbiome: Where it All Begins
The gut microbiome is primarily in the small and large intestines. While it may sound like a complex scientific term, it is a fascinating part of our body that plays a crucial role in overall health. You can simply think of the gut microbiome as the trillions of bacteria that live in our gastrointestinal tract.
I think of it almost like a city that is home to a diverse population of various species of bacteria. Like any city, it has some “good guys” and “bad guys” and they all play a role in how well the city runs. What you eat and your physical activity level can impact the diversity and types of bacteria living in your “city”. These bacteria impact more aspects of your body and well-being than you may realize in both negative and positive ways.
Some ways that gut bacteria impacts health:
- Help to digest fiber and improve nutrient absorption
- Affects immune system functionality
- Can contribute to IBS (irritable bowel syndrome) or IBD (inflammatory bowel disease)
- Can make weight regulation easier or more difficult
- Affects the brain and mental health
- May impact heart health
A healthy microbiome is key to optimal health and reducing the symptoms mentioned previously. So, how can you improve the function of the “city” inside your gut?
Steps to Improve Gut Health & Digestive Problems from a Christian Perspective
There are many things you can try to improve your gut health, but in this blog we’ll focus on 6 main steps: removing problematic foods, exercise and detoxification, repairing the gut, reinoculation of good bacteria, managing stress, and reintroducing problematic foods.
Step 1: Remove Problematic Foods and Allergens
First, it’s important to eliminate foods that are common allergens, as these can cause inflammation and disrupt the delicate balance of bacteria in your gut. For some people, symptoms like abdominal pain or gas may be obvious, while others may experience “silent” intolerances that may affect you in other ways, such as inability to gain or lose weight, brain fog, or fatigue.
When you temporarily eliminate these allergens, it allows you to later identify exactly which ones are causing you problems. Common food allergens include but are not limited to foods such as gluten, dairy, soy, corn, and artificial sweeteners. The Gut Health Guide provides a full list of allergens that should be temporarily removed from your diet.
Removing these foods will allow your gut to begin healing. Think of it like having a cut that has scabbed over. If you keep picking at it or scraping it, it won’t be able to fully heal as you continue to inflict damage. But if you apply a band-aid and healing ointments and prevent any further injury from happening, it gives it time to heal properly. Allergenic foods will continue to cause dysbiosis and even damage to your intestinal wall in some cases. You cannot properly heal as long as you keep allowing harmful foods into your body that prevent repair, so you need to “protect” your gut for healing to happen.
As a Christian Registered Dietitian and Nutrition Coach, I liken this step to getting rid of sin that creates messes in our lives. As long as sin is corrupting our spiritual lives, we cannot live in the abundance that God designed us for. This step is not easy, but it is one way to prioritize your health and well-being and create a healthy foundation for the future.
By mindfully choosing God-made, natural foods you honor the body that God has given you. I encourage my Christian women clients that this is a process that resembles fasting and reminds us that God is the One who nourishes us and provides comfort and support – not our food.
Step 2: Restore Your Gut Health with Supportive Foods
Once you have removed damaging foods you can focus on restoring gut health and supporting your liver with healing foods.
So, what exactly are healing foods? These are foods that can help repair the gut lining, promote a healthy liver (which detoxifies the body) and provide essential nutrients to support a healthy, proper-functioning gut. Some examples of healing foods include cruciferous vegetables, aloe juice, collagen, bone broth, ginger and more. You can get a full list of healing foods in The Gut Health Guide.
By including these healing foods in our daily meals, we can restore the balance in our gut and support weight loss. Incorporating these foods can also have a positive impact on our immune system and mental health.
From a faith perspective, if you think of your physical body like your spiritual self, this step would be similar to devoting time to prayer, meditation, and reading the Bible to “be filled with all the fullness of God” (Eph. 3:19).
I also encourage you to go to God during this time and ask Him to heal you because we know he is the one who created these foods and our bodies, and He is our ultimate healer. Sometimes God will do a miracle where a person gets to skip all of these steps and be healed in a moment! Even if he allows you to go through the natural process of healing, you will be providing your body with so many good nutrients that can benefit your health in so many ways, even years down the road. And you WILL grow and be strengthened in this process that will develop your faith, character and perseverance.
Step 3: Reinoculate the Gut with Healthy Bacteria
You’ll continue the gut health journey by reinoculating the microbiome with good bacteria. This step is crucial for restoring the balance in your gut microbiome to optimize digestion, long-term weight loss, muscle-building, metabolism and more.
This can be done through the use of prebiotic and probiotic supplements or by consuming foods that are naturally rich in beneficial bacteria. Prebiotics are the food that probiotics (good bacteria) feed on, so having both types in food or supplement form is essential. Prebiotics include foods like garlic, onion, and chicory root. Probiotics includes fermented foods such as yogurt and kefir, kimchi, and miso. Again, a full list of these foods and supplements can be found in The Gut Health Guide.
Step 4: Exercise & Detoxify
While you are working on steps 1-3 you should also incorporate exercise and detoxification protocols if you are not already. Toxins can promote bad bacteria and dysbiosis, make weight loss harder, and contribute to digestive problems.
Daily exercise helps to improve healthy microbes and diversity in the gut and can promote bowel movements which help eliminate toxins. Sweaty workouts are best since sweating is another way to detoxify the body. Jogging, cycling, rebounding, basketball and weightlifting are excellent options.
If you can use a sauna regularly, this will help rid the body of toxins. Drinking half your body weight in water daily will also help to flush toxins out of your body.
Detoxification also includes reducing or eliminating environmental factors and products that can lead to toxic build up in your body. For instance, you may need to replace air filters in your home, throw out scented candles and air fresheners (synthetic fragrances are very toxic), switch to a more natural laundry detergent and cleaning products, and replace your skin care and beauty products with “clean” options. Read 10 Ways to Reduce Your Toxic Load to learn more about how to ditch toxins and switch to safer products.
Step 5: Manage Your Stress
Believe it or not, stress is one of the biggest causes of gut health problems and unhealthy microbes. This means that learning to reduce and manage your stress is critical. There are many resources on the internet for managing and reducing stress, but all of my Christian clients say that they use prayer and Bible-reading as stress reducers.
I agree that taking our concerns to God is one of the easiest ways to lift the heavy load of stress and let God take it instead. In Matthew 11:28-30, Jesus says, “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” When we trust that He is in control and working all things for our good, we can find his perfect peace and rest for our souls. He also commands us not to worry because He takes care of us.
If you are still fighting stress after trying to give your worries to God, you can try practical things like listening to calming music, taking some deep breaths, going in nature, working out, talking to a friend, reading, taking a bath, yoga, or whatever else you find relaxing and rejuvenating. For many people, time is an issue, so even a 5-minute walk outside while praying or 1 minute of deep breaths can have a big impact.
I personally find that essential oils help a lot, especially when combined with deep breathing and a simple prayer like, “God, help me to give my worries to you. I know you are good and will take care of (insert your stressful issue).” Essential oils have chemical properties that have been shown to affect our brain in positive ways and help calm emotions. Try floral oils like lavender, rose, or ylang ylang. I also love grounding aromas like the Balance blend or Adaptiv blend from doTERRA, Frankincense or Siberian Fir.
You can use this link to get a free membership to doTERRA essential oils and 25% off retail prices all year. These are the purest, most potent oils you will find, and quality is essential to seeing the benefits of essential oils. Be sure to avoid cheap oils from your local drugstore or Amazon, which are often adulterated or made with synthetic fragrances that add to your toxic load.
Step 6: Reintroduce Eliminated Foods
Once you’ve given your gut some time to heal (which could be 4-5 weeks for some people or a few months for others), you can begin to reintroduce eliminated foods in a mindful and controlled manner. This allows you to identify which foods are causing you harm. It also helps to replenish the diversity of your gut microbiome and allows you to return to a more normal way of eating.
It’s important to reintroduce eliminated foods slowly avoid overwhelming your body and to allow you to pinpoint problematic foods. Start by adding one eliminated food back into your diet at a time and observe how your body responds. Keep a food journal to track any symptoms or changes you experience.
When reintroducing foods, it’s crucial to listen to your body’s signals. Pay attention to any signs of discomfort, digestive issues, or even concerns like headaches, skin breakouts, energy slumps, etc. If you notice any negative reactions, it may be a sign that your body is not yet ready to handle that specific food. This means that you may not be able to eat that food again, or you may just need more time for your body to heal. You’ll then need to wait about one week before reintroducing any other foods.
How to re-introduce foods and in which order can be found in my Gut Health Guide.
As you reintroduce eliminated foods, continue to prioritize whole, nutrient-dense, God-made foods that support your overall health and weight loss goals. Incorporate a variety of fruits, vegetables, lean proteins, and some whole grains into your meals to ensure you are getting a balanced diet.
Time to Get Started!
Doing an elimination and gut health diet may not be the easiest thing you’ve ever done, but by following the steps outlined above, you can achieve greater long-term health and well-being. I can ensure you that it is worth it. I feel so FREE now that I rarely experience stomach pain or bloating and so much less frustrated now that I have a clear understanding of what causes digestive upset for me.
You can do hard things, and you have the power to achieve your weight loss goals and live a healthier, happier life. Especially when you invite God into the process and ask Him to give you the strength, patience, and perseverance!
If you need more support, I’m here to help. When you purchase The Gut Health Guide, you can add on a discounted nutrition coaching package for one-on-one support for the process. Contact me at [email protected] with any questions.
Enjoy the journey to a healthier gut and a happier you!
