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!
Hannah says
Hi Elana – I am wondering if the H2Go you reccomend is made by Lane Labs? I went to the Amazon hot link provided but it is gone! Thanks,
Hannah
Elana says
Hannah, thanks so much! We’ve updated that link :-)
Kelsey Emuss says
Your blog kept me sane when my daughter became incapacitated by Gut issues and eventually had to go Paleo at 12 years old. I came here often and made so many of your recipes and they were all reliable and delicious and kept me from losing mine mind wondering “what the heck am I going to FEED HER NOW?!?!”
I wanted to tell you that 10 months ago I discovered something called the Nemechek Protocol and it has resolved all her health issues and she can eat anything she wants again with no issues! The Protocol is a two pronged approach to healing and works by 1) Rebalancing the gut bacteria 2) Repairing the damage done to the Autonomic Nervous System (damaged from the high levels of inflammation created by the bacterial overgrowth in the gut). This protocol is able to help people with Autoimmune issues like MS so I wanted to come back and share with you the miracle that save our child in case it can help you as well.
Again, thanks for such a comprehensive beautiful blog!!
Elana says
Kelsey, thanks for your suggestion and for your kind words about my blog! I’m so glad it kept you sane when you and your daughter were going through so much :-)
Helen says
Hi Elana, I have just received my first shipment of Enteromend, and I plan to start taking it tomorrow. You mention how you build up from quarter to a full teaspoon each morning. How long did you take Enteromend? Is it ongoing?
Thanks for your help, Elana!
Regards,
Elana says
Helen, I still take it every day :-)
Constance says
Tonight I replied to an earlier comment in this thread (which Elana had written about 4 months ago), and after I submitted it, I thought that my main point in it might be useful in general for people who follow this thread but who may not notice that there is a new comment back amongst the comments from last fall —
My main point was that I have had good success in reducing my acid reflux symptoms and discomfort by taking glutamine as a standalone amino acid supplement.
It it relatively inexpensive — I generally buy Swanson own-brand glutamine that comes in a bottle of 100 capsules of 500 mg each. Other brands are also available.
My bottle recommends to take one capsule with water on an empty stomach, 2 hours after eating and 30 minutes before eating, once or twice a day. (I have also seen that it should not be taken with other supplements, including other amino acids.)
I take just 1 capsule of 500 mg (which is only half the recommended dose on the bottle) on an empty stomach when I wake up, and it does help a lot with my GERD issues and digestive health.
It is generally a safe supplement, and does not give me acid reflux when taken on an empty stomach, though almost everything else does!
For healing the digestive tract, I would recommend giving glutamine a try, especially since it’s relatively inexpensive at the suggested dosage.
Elana says
Thanks Constance!
Amy Best says
Thank you for this post! I’m just starting to take the Enteromend. Drinking a quart of water followed by 1 or 2 cups for the Enteromend is a LOT of water! Can you explain a bit why you find it helpful to drink so much first thing in the morning? And why you drink hot water? Thank you so much!
Elana says
Amy, I feel very thirsty when I wake up and also like to stay well hydrated so this works for me. Feel free to adapt to your needs :-)
Cathi says
Elana, just wanted to thank you for what you do. I have celiac disease and hashimoto disease and your books and blog have been a blessing. I went GF for years but didnt see an improvement until I went grain free. I refer to your books when Im stumped or need inspiration. Thanks again
Elana says
Cathi, thanks for your comment! Giving up grains made all the difference for me too. I’m so happy to hear you are enjoying my books :-)
marian casey says
hi elana, I was wondering which keto diet book that you used? my husband and I are interested in going on this diet but want to make sure that we get the best info on it that we can to help us get started.
thank you so much for your time.
marian
Elana says
Marian, thanks for your comment! To get started on keto go here:
https://elanaspantry.com/diets/keto/
And here’s a great book on the keto diet that I contributed to:
http://amzn.to/2y0LHBW
Enjoy!
Elana
Jackie Filley says
Hi Elena,
I found your website and am very excited! My husband was diagnosed with MS about 4 years ago. Although looking back the symptoms were there many years before. One of the areas we struggle with is finding a good eating plan for him. We’ve just started the Paleo way of eating and so far so good…it’s only been 2 days..hee hee. But I have hope. I did have a question. Did it take you long to figure out which eating plan worked the best for you?
Thank you in advance,
Jackie
Elana says
Jackie, once I discovered the grain-free diet I went on it religiously and saw results within a couple of months. It takes at least that long to heal a leaky gut :-)
Gail says
Hi Elana
I’ve used many of your recipes. You’ve been through so much! So, this is possible a dumb question: How do you know or what is the proof that a person has healed their gut? I take l-glutamine, etc. But, I’m curious how a healed gut manifests itself?
Elana says
Gail, thanks for your comment! I no longer have sluggish gut motility which was my main symptom :-)
Phil says
Elana,
You mention above that l-glutamine can be an excitotoxin. This is worrisome since I’ve been taking it for my digestive issues. Can you link to any more info on this can be minimized?
Elana says
Hi Phil, I learned all about that in the book, Excitotoxins:
http://amzn.to/2wxr8uu
Have a wonderful day!
Elana