A healthy gut is linked to brain function and much more. I’ve struggled with gut issues since I was diagnosed with celiac disease in 1998. Now I want to share with you the story of how I healed my gut.
At times my digestion has been good, at others not so much. Dealing with celiac disease has meant enduring a certain amount of IBS. And living with multiple sclerosis has meant that I’ve sometimes experienced sluggish gut motility which is very uncomfortable and can make me a bit cranky! Your digestive system may have suffered from insults like mine above, or perhaps a poor diet, stress, or the overuse of antibiotics. Here are simple steps you can take to heal your gut.
Grain-Free Diet
I was diagnosed with celiac disease in the 1990’s. I followed a strict gluten free diet for a couple of years and did not find much improvement in my digestive system. So I went on a grain-free diet, removing rice, quinoa, and other grain-like seeds, as well as potatoes, corn, and much more. My digestion improved after strictly following this diet for 6 weeks and I’m still on it. Following a grain-free diet is one of the cornerstones of my health plan and has been immensely helpful to me!
All of the recipes on my website are strictly grain-free. For the first few years, I followed the Specific Carbohydrate Diet. For more information on that you’ll want to check out my SCD Recipes page.
Enteromend
I’m absolutely in love with Enteromend, a gut healing product that contains glutamine, aloe vera, and curcumin, among other therapeutic ingredients. When I wake up in the morning I drink a quart of hot water. After that I mix a scoop of Enteromend into 1-2 cups water and drink this mixture on an empty stomach. Along with this incredible supplement I also take two 1 gram capsules of bromelain, which you can find more on below.
A word of caution with glutamine. While it is an incredible amino acid that can tremendously impact gut health for the better, it can also turn into an excitotoxin if it is not properly assimilated and goes down the wrong pathway. For this reason, I started on one-quarter teaspoon of Enteromend and stayed on this dose for several weeks, slowly building up to a full scoop which is just over a teaspoon.
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Bromelain
Bromelain is an enzyme used to reduce swelling and inflammation, derived from pineapple. Don’t worry if you’re on a Ketogenic Diet, because this supplement doesn’t contain any sugar. Bromelain is extremely effective in healing tissues in the digestive system. Since bromelain prevents blood clots by acting as a blood thinner, it is important to speak to your doctor if you are going to add this supplement to your healing plan.
Magnesium Supplement
When my gut is sluggish and motility is slower than normal I take this magnesium supplement called H2Go. It consists of magnesium oxide which is not as absorbable as other forms of magnesium, but very effective in stimulating the bowels into moving! When needed I chew 2-6 tablets, which is around 400-1,200 mg. I drink 2 cups of water along with it so that the magnesium doesn’t dehydrate me since it has an osmotic effect, pulling water out of the body and into the gut to be dispelled.
I have tried Natural Calm which contains around 300 mg of magnesium citrate in a 2 teaspoon serving and have not found it to be effective for me in supporting gut motility and reducing constipation. It might work for you though since everyone is different.
Fermented Food
Fermented Foods such as Kevita, Ozuke’s sauerkraut, Bubbie’s pickles, and Nancy’s fermented cottage cheese and yogurt are some of my top choices when it comes to healthy foods rich in probiotics. Not on the menu? Probiotic supplements which I can’t digest and according to this article, may contain gluten, even when labeled gluten-free.
Fasting and Bone Broth
When all else fails, I take a break from eating and do a 1-2 day fast. This is an incredibly helpful pause that helps to reset my gut. If you do not want to cease eating entirely, you can do a bone broth fast. The collagen in bone broth rebuilds the lining of the gut.
Walking
I’ve also found that walking helps to heal my gut. The rhythmic action of moving my pelvis settles my stomach and digestive system. Even when I’m not feeling all that well, maybe even sluggish and tired, a simple 10-15 minute walk, looping around our block can be of great benefit. I generally feel much better after, than I did before.
How I Healed My Gut + Your Tips and Tricks
What are your tips and tricks in keeping your gut healthy? Leave a comment and let me know!
Betty says
Elana,
Curious if you know anything about MagO7?
I too suffer with a sluggish colon. I have tried every product that has come my way over the years;
nothing worked well or for long.
About a month ago I tried the above MagO7. I am not sure if it is a “good for you” product. But, it is working wonder for me in the bathroom.
I you do know anything about this type of “oxygenated magnesium” please share.
Thanks,
Betty
Elana says
Betty, thanks for the tip, I’m going to check it out!
sam says
Hi Beth- I use this as well and it has helped so much. I now make sure that I have a bottle in my cabinet year around!
lj kre says
Hi Elana
I have been following your website for quite some time. I was diagnosed in 1979, at the age of 17 with a severe case of ulcerative colitis–what my doctor described as the worse case he had ever seen. Don’t need to go into all of the meds that i took to try to get healthy. The SCD diet saved me! Once I found your website, it was much easier to stay on the diet plan. I am happy to say that at my last colonoscopy I was completely cured of my colitis. Thank you for all of the wonderful recipes that you post. May I ask you why you moved on from the SCD diet to the paleo and now i believe the keto?
thanks again for all of your wonderful recipes. I have your cookbooks and use them often.
Elana says
LJ, thanks for sharing your incredible story! It is so inspiring. I still loosely follow SCD and feel so good on it. For me, Keto is simply the treat free version of SCD with a bit of 90% dark chocolate thrown in here and there :-)
Tracy Snipes says
Thank you for the info!
Elana says
Tracy, you’re welcome!
Tricia says
You are always a help and have been since I found your website 7+ years ago because of a low-amylose diet recommended by a nutritionist due to gut issues. Gut issues and recommendations evolve.The other day I had a conversation with you in my kitchen (in my mind) asking if you had SIBO because your recent recipes are so wonderful while simple. Thank you for your mention of SIBO! Diagnosed with severe SIBO, Rifaximin and Candidactin didn’t work. Desperate, I tried a medically supervised liquid (elemental) diet with a number of supplements followed by a Mediator Release Test to identify foods that create inflammation for me (otherwise would have never guessed zucchini caused inflammation at present), and find a starting point to reintroduce solid foods. So far, so good after 6 weeks. It will be a long process. While not being able to eat many foods yet, I continue to read your blog for your wisdom, your courage and the support you provide. You are a treasure. Wishes for a long, healthiest life.
Elana says
Tricia, thanks for your incredible comment. I totally get the thing about having conversations in your mind. I often do that while standing in my kitchen. I’m so glad we are on this healing path together and thanks for your wonderful wishes :-)
Jeanie OBryant says
Elana, I am considering buying your cook books but does the books show calorie count, fat, and sodium info per serving?
Elana says
Jeanie, thanks for your comment! Yes, I provide nutrition information for every recipe my latest book, Paleo Cooking, here:
bitly: http://bit.ly/2vJVyOx
Enjoy!
Elana
Teresa Roberts says
I just started on this journey. I have IBS and Diverticulitis. I have seen a Naturopath this week and we have done blood work to start. He has me on Sibiotica K-97 Probiotic 2x a day, RepairVite-SE K-98 and RepairVIte-GT K-120 2x a day. I am drinking Organic Aloe Vera 2x a day, too. My diet is reduced to basically meat and veggies for now. I was basically tired of going to the doctor and her answer was an antibiotic for everything. I was on the pill for 25 years, HRT for 8 years and now have been off for 9 months. I’m a mess! LOL The bloodwork will probably show Candida. Thankful I found your page. Any tips would be great! Teresa
Elana says
Teresa, thanks for your comment! Have you tried any of the tips listed in the post above? If so, what was your response? I’d be happy help :-)
Laura says
Just curious what the pill and HRT have to do with it. I’ve just had a bout of Diverticulitis myself. I had IBS for about a decade when I was in my 30s. I was on the pill for decades and on HRT for about 10 years. Is there a correlation?
Jaimie says
Artificial hormones like birth control pills cause dysbiosis by impacting the microbiome. That imbalance in gut flora causes different presenting GI inflammatory symptoms or conditions.
Nadia says
Hi Elana! Thanks so much for this post. I’ve been trying to heal my gut for the past 2 years and have taken so many supplements but no luck. I found when I did the Keto diet, my IBS became worse.
Recently I started L-Glutamine which I take at night and I find the next day during the day I’m running to the washroom as soon as I eat.
Any tips?
I recently started taking probiotics from Natren as I heard that’s strong and good for healing. But at this point I’m also fed up and don’t know what to do. I’m never constipated, my problem is the opposite.
I also have MS and have been trying to keep my diet clean of all grains. I have troubles at times even eating greens.
I love reading your posts.
Take care,
Nadia
Elana says
Nadia, thanks for your comment. Did the running to the washroom start when you began the glutamine? If so, it might not be the supplement for you. I hope you’ll stop back by and keep me posted on your progress! I’m rooting for you :-)
marian casey says
you should tri the low fodmap diet. it has worked wonders for my ibs-c. discovered that onion and garlic were 2 of my worst triggers.
best of luck,
marian
Leah says
This is frustrating. Doctors and blood tests and waiting and then nothing. Why are they so slow to take this leap into diagnosing a gut issue. I don’t want a prescription to cover up my symptoms- find what is causing my symptoms!!! I dealt with infertility. I read a book on inflammation and food and endometriosis and kicked gluten in 2005. Almost immediately, I felt better. Regular bowel habits, my psoriasis cleared up, etc. Started to plateau after the kids were born and now I’m 40 lbs overweight (my gyn says it’s genetics and age), taking an injectable for psoriasis, my feet hurt constantly, who knows when my period will show up, and exercise does me no good. It’s frustrating.
Elana says
Leah, I’m so sorry that you’re dealing with all of this. Thanks for sharing your story here and I hope you’ll keep me posted :-)
Dawn Dutton says
Hi Elena,
I love reading your articles and making your recipes. I was really intrigued by this article in particular. I have been struggling with gut health all my life and have been diagnosed with multiple things from diverticulosis to IBS. Nothing the doctors recommended helped. I was always suffering from bloating to extreme abdominal pain/distress (so much so that I had natural child births with both my daughters and no pain meds). In going Paleo I discovered I have a gluten allergy & dairy intolerance. Even knowing & avoiding my triggers I was still struggling with bloat and abdominal pain atleast 3 times a week. I started using Plexus Triplex almost 60 days ago and am finally feeling like my gut is healing. It uses magnesium like you discussed in your article and all products say gluten free (I believe they actually are or I would not be feeling better). Have you looked into these products…The Plexus Triplex specifically? I would love to get your input on them as I value your opinion greatly!
Thanks!
Dawn
Elana says
Dawn, thanks for your comment! I am not familiar with those products but am so glad that you shared them with me :-)
Violet White says
I also have the same problems I was diganoised a long time ago with IBS and was taking meds but for some reason I don’t take any thing and I’m trying to figure out what is going on I’m getting so tired of feeling so miserable I also have fibromyalga I have found out that I have a dairy intolures sorry if some things are spelled wrong and I’m trying to stay away from Wheat by only eating guleten free but still having problems.
Elana says
Violet, I’m so sorry that you are going through all of this. I hope you’ll let me know if you try any of the remedies I list above :-)
Kathleen says
Dearest Viola,
Re: All of your symptoms will heal completely once you clean your diet up and become Totally grainfree! Gf is not
Totally the answer.. it requires great
Dedication and along the way you will
Feel awesome! Grainfree and Keto is the way to heal… I’m Feelingpretty wonderful and loving life:)
Dr. Gwendolin Rugen says
Hello Elana,
thanks for sharing “How to heal the gut”, this is really helpful to me.
I just started to try some of the recipes of your book (paleo bread and paleo tortilla) and have to say they are wonderful. Living a paleo lifestyle works out great for me and for gut healing I totally agree with your fasting tip – sounds hard to fast 2 days but having a break from food is just the easiest way for me.
Elana says
Dr. Rugen, thanks for your comment! I’m so happy you are enjoying my book! I’ve now added a page with nutrition information for all of the recipes in it. Here’s that link for you:
http://bit.ly/2vJVyOx
Enjoy!
Elana