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Heal Your Gut With These Top 20 Tips

| Leestijd 9 Minuten

Restoring your gut health is fundamental for your overall well-being and vitality. Are you experiencing any digestive issues like abdominal discomfort, bloating, diarrhea, or constipation? Explore our comprehensive guide featuring the top 20 natural strategies to heal your gut and enhance your quality of life.

Why is a healthy gut and digestion so important?

a woman who wants to heal her gut naturally

According to the University Hospital Leuven, 40 per cent of the global population battles with chronic gastrointestinal issues. A shockingly high number.

But when you look at what’s in the supermarket and how we generally live in most countries, it’s understandable. Too much unhealthy fats, not enough fibre and vegetables, and too much stress – factors that can lead to disturbed digestion.

Maintaining healthy digestion is crucial for overall well-being. When this delicate balance is disrupted, it can pave the way for various physical and mental ailments. Your gut hosts around 100 trillion microbes, primarily bacteria, which, when properly balanced (with more ‘good’ bacteria than ‘bad’), bolster your immune system.

In fact, the significance of the gut microbiome in maintaining health is so profound that it’s now recognised as a distinct ‘organ’ with its own metabolic and immunological functions.

Top 20 tips to heal your gut naturally

Exploring the world of your gut bacteria can make a big difference. No matter how unbalanced it seems, you can improve your gut health using these simple tips:

1. Eat more fibre to heal your gut naturally

High-fibre foods such as vegetables, fruits, whole grains, legumes and mushrooms, feed the good bacteria in your gut and promote healthy gut flora.

In addition, overweight and obesity are associated with disrupted gut flora and an increased risk of gastrointestinal problems. Results of a 2018 study show that there may be a link between (a lack of) fibre and obesity, inflammation and (indirectly) cardiovascular disease. The study focused on samples of men and women aged 25-45 years of African descent from Ghana, Jamaica, Seychelles and the US.

It shows that Ghanaians were the least obese (10%) and participants from the US had the highest prevalence of obesity (52%). Ghanaians ate the most dietary fibre, followed by Jamaica, Seychelles and the least in the US. This suggests that high-fibre food can not only restore your gut flora, but also help prevent obesity.

2. Add mushroom supplements to your diet

image of turkey tail helping to restore your gut naturally

Medicinal mushroom supplements, such as Reishi, Cordyceps, Turkey Tail, Chaga and Lion’s Mane, contain bioactive compounds that can support gut health and have anti-inflammatory properties that can help restore unbalanced gut flora.

Turkey Tail in particular is known as a mushroom that can help restore gut flora. According to research, the polysaccharide peptide (PSP) in Turkey Tail can inhibit the growth of colon cancer cells and prevent colon cancer cells from migrating and invading healthy cells.

Moreover, Turkey Tail contains prebiotics that feed beneficial bacteria in the gut, which in turn contributes to a healthy gut flora. Read more in our comprehensive article on the benefits of Turkey Tail supplements.

3. Leave out ultra-processed foods

Ultra-processed foods are products that are highly processed and contain a lot of added sugars, fats, salt, and artificial ingredients. They promote harmful bacteria in the gut and can activate the reward system in the brain. This can lead to enhanced cravings for such foods.

4. Add probiotic foods to your diet

The good bacteria in probiotic foods, such as yoghurt, sauerkraut, yogurt, kimchi, kombucha and kefir, can increase the diversity and population of beneficial gut bacteria, which can contribute to a healthy gut flora.

5. Drink between two and three litres of water a day

When you drink enough water, you help your gut wall to stay healthy and strong. This is important because it protects the inside of your intestines from harmful substances and bacteria. A healthy gut wall prevents inflammation and keeps your gut flora balanced.

6. Reduce stress with yoga or meditation

Prolonged stress negatively affects gut flora. Reduce stress with relaxation techniques such as meditation, yoga and breathing exercises.

7. Eat slowly and chew between 12-18 times per bite

Chewing properly helps improve digestion and can enhance nutrient absorption. Give yourself some ‘me-time’ while eating a meal. Put your phone in another room and try to pay attention to what you taste in your mouth, instead of scrolling on social media or watching TV.

8. Limit antibiotics

Antibiotics can disrupt gut flora by killing both good and bad bacteria. Use antibiotics only when they are needed and discuss alternatives with your doctor if possible.

9. Eat more whole-grain products

Whole grain cereals are rich in fibre and nutrients that can support gut health and restore gut flora.

10. Get enough sleep

A good night’s sleep is essential for healthy gut flora, as sleep deprivation can lead to inflammation and disruption of gut balance.

11. Eat more green vegetables

Green vegetables such as kale, spinach and broccoli are rich in fibre and phytonutrients that can support gut health.

12. Avoid artificial sweeteners

Artificial sweeteners can be harmful to gut flora and can cause an overgrowth of harmful bacteria. Avoid ‘light’ products and prefer to eat as natural as possible.

13. Get into weight lifting

vrouw die aan krachttraining doet om haar darmflora te verbeteren

Regular exercise, including weight lifting, can reduce inflammation in the body. Inflammation in the gut can disrupt gut flora and contribute to conditions such as irritable bowel syndrome (PDS) and inflammatory bowel disease.

14. Eat a varied diet and add turmeric to your meals

A varied diet provides a wide range of nutrients that are beneficial for gut flora. In addition, turmeric has an anti-inflammatory effect.

15. Listen to your body

Pay attention to how your body reacts to different foods and adjust your diet and lifestyle if necessary to promote healthy gut flora.

16. Say no to alcohol

Prolonged and excessive alcohol consumption damages intestinal tissue, which can lead to inflammation, ulcers and other damage to the gut. This can disrupt the normal functioning of the intestinal flora and can contribute to irritable bowel syndrome (PDS) and inflammatory bowel disease (IBD).

17. Work with a nutritionist

If you have problems with your gut flora despite taking steps to improve it, consult a nutritionist or a dietician for advice and guidance.

18. Eat enough complex carbohydrates

Complex carbohydrates are important for a healthy gut flora because they feed good bacteria, promote diversity in the gut flora, stimulate gut movement, regulate blood sugar and reduce inflammation.

Examples of complex carbohydrates include: mushrooms, oatmeal, wholemeal bread, brown rice, vegetables and buckwheat.

19. Eat simple meals

Restoring your gut flora can also be done by eating more simply for a few days or a week. Don’t combine too many different proteins in one meal, and wait half an hour before or after your meal to drink.

20. Eat light in the morning and evening

In the morning and evening, your digestion is at its weakest. In the afternoon, it is at its strongest. Large and more complex meals are therefore better eaten in the afternoon.

Organic mushroom supplements for a healthy gut

Order your organic mushroom supplements now, such as Turkey Tail, Chaga, Lion’s Mane, Cordyceps or Reishi. Each batch is extensively tested by external third-party laboratories. You can find the results on our product pages!

Discover our mushrooms!

Read more about medicinal mushrooms


Supplements should not be used as a replacement for a diverse diet, a healthy lifestyle, or as a treatment for any medical condition. Keep this product out of the reach of children. If you are ill, pregnant, or in doubt, always consult with your healthcare provider. The information provided on this website is intended for general informational purposes and should not be considered as medical advice. While traditional Chinese medicine has a history spanning thousands of years and has been tested on numerous individuals, MushPeak does not make claims indicating the proven medicinal properties of herbs or mushrooms, in accordance with current EU legislation. Detailed information about mushrooms is available from publicly accessible sources on the Internet. Please feel free to contact us with any questions.


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