To heal your gut for better absorption, focus on a diverse, whole-food diet rich in fiber (fruits, veggies, whole grains, legumes), probiotics (yogurt, kimchi, kefir), and prebiotics (garlic, onions, bananas), while reducing processed foods, sugar, and alcohol; stay hydrated with water; manage stress through exercise, sleep, and relaxation; and use antibiotics cautiously, seeing a doctor for persistent issues.
There are many ways to maximize nutrient absorption. Try eating healthy fats with vegetables, pairing prebiotics with probiotics, and opting for unpeeled foods. Chewing your food thoroughly and drinking plenty of water also improves digestion and nutrient absorption.
The fastest way to heal your gut involves a combination of a fiber-rich, whole-food diet (fruits, veggies, legumes, whole grains), probiotics (fermented foods), stress management (sleep, exercise, deep breathing), and limiting processed foods/antibiotics, with dietary changes having the biggest initial impact, though long-term consistency in a healthy lifestyle is key for sustained gut health.
The 4 R's of gut healing are a functional medicine protocol: Remove irritants (inflammatory foods, pathogens), Replace missing digestive support (enzymes, HCL), Reinoculate with good bacteria (probiotics), and Repair the gut lining with nutrients, addressing issues like leaky gut. This systematic approach aims to restore a healthy gut microbiome and barrier function through targeted dietary and supplemental interventions, often involving an elimination diet and gut-healing nutrients.
Poop from malabsorption, often called steatorrhea, looks pale, bulky, greasy, and foul-smelling, and it floats or sticks to the toilet because of excess fat; it's often loose or watery, and difficult to flush. This occurs when the body can't absorb fats, leading to undigested fat in the stool, along with other symptoms like gas, bloating, chronic diarrhea, and weight loss.
This depends on effectively diagnosing and treating the cause. Some causes are more treatable than others. Your healthcare provider will fill you in on the details of your prognosis when you have been diagnosed. In many cases, you can help treat malabsorption and its symptoms with lifestyle changes.
While we cannot use one specific measure for our gut health , some signs that you may have poor gut health include:
Probiotics
You'll find them in fermented foods like yogurt, kefir, kombucha, kimchi and sauerkraut — or in supplement form. “Probiotics are live microorganisms that help balance the good bacteria in your gut,” says Allers. “They can support digestion, reduce bloating, and even strengthen your immune system.”
A 7 day gut reset may involve eliminating processed foods, sugar, and other potential food triggers, and consuming a diet that is rich in whole foods, fiber, probiotics, and prebiotics.
Bone Broth – rich in collagen, gelatin, and amino acids like glutamine, which help strengthen the gut lining, repair the digestive tract, and reduce inflammation. Ginger Tea – known for its soothing effects on the digestive system.
The timeframe for rebuilding gut health varies depending on several factors, including the extent of imbalance, dietary and lifestyle changes, and individual body responses. Generally, improvements can be observed within a few weeks if significant modifications are made to diet and lifestyle.
Studies are suggesting that coffee may positively influence gut health on multiple levels. Specifically, the polyphenol content (a type of antioxidant) of coffee has been shown to have positive effects on the gut microbiome through its anti-inflammatory properties.
Carbohydrates, mainly sugars including lactose and fructose, or proteins (gluten), biogenic amines (e.g. histamine), may cause food intolerance/malabsorption complaints (3). These widely used food components are not digested well and/or absorbed properly during GI passage and then influence the microbiome.
The good news is that you can take steps to support a healthy gut microbiome.
The immune system plays a crucial role in the susceptibility, persistence, and clearance of these infections. With 70–80% of immune cells being present in the gut, there is an intricate interplay between the intestinal microbiota, the intestinal epithelial layer, and the local mucosal immune system.
One way to improve your gut health is to ensure a nutrient-dense diet rich in zinc, magnesium, selenium and vitamins A, D, B and C. Each of these micronutrients plays a critical role in maintaining the gut lining, lowering intestinal inflammation, keeping digestive juices flowing and helping the gut run smoothly.
The 4 R's of gut healing are a functional medicine protocol: Remove irritants (inflammatory foods, pathogens), Replace missing digestive support (enzymes, HCL), Reinoculate with good bacteria (probiotics), and Repair the gut lining with nutrients, addressing issues like leaky gut. This systematic approach aims to restore a healthy gut microbiome and barrier function through targeted dietary and supplemental interventions, often involving an elimination diet and gut-healing nutrients.
Drinking fluids right when you wake up is key for healthy digestion. Tea made with warm water can help gently get things moving in your digestive system. Other drinks like plain water, coffee and smoothies all have benefits.
The main symptoms of inflammatory bowel disease (IBD) can include:
Our gut microbiome is made up of good and bad bacteria. The aim is to feed and promote the growth of the beneficial bacteria. To do this, we can focus on the '3Fs' – FOOD, FITNESS and FASTING.
The only known cure for a leaky gut is to treat the underlying condition that causes it. Specific treatments for IBD, celiac disease and others associated with intestinal permeability have been shown to repair the intestinal lining in those who were affected.
Other factors that can improve nutrient absorption include:
Poo that is yellow, floating and greasy can often be difficult to flush and it might take more than one flush of the toilet to get rid of the poo. Sometimes if this symptom is severe, there can be visible oil floating on the surface of the toilet water. Not absorbing fats is called a malabsorption problem.
Diet plan guidelines to support Malabsorption