Five Tips to Help Reset Your Gut
Firstly, your gut and brain are in constant communication via the gut-brain axis. So, when one is out of balance the other suffers too and this can show up as:
Bloating, constipation, or IBS
Low mood, anxiety or brain fog
Fatigue or poor sleep
Healing one supports the other, so these tips give you gentle naturopathic approach to reset your gut.
Step 1: Nourish Your Nervous System
The nervous system plays a pivotal role in digestion. When we’re under stress, the sympathetic nervous system (our “fight or flight” mode) becomes dominant, slowing down digestion and reducing nutrient absorption. In contrast, when we are calm and relaxed, the parasympathetic nervous system (our “rest and digest” mode) takes over. This state supports optimal digestive enzyme secretion, gut motility, and nutrient assimilation—creating the ideal environment for healing and repair. Prioritising nervous system regulation is the foundation for digestive health.
Daily rituals to try:
Nervous system breath: Inhale for 4, exhale for 6. Do this for 3–5 minutes daily.
Magnesium-rich foods: pumpkin seeds, leafy greens, cacao, almonds
Calming herbs: Passionflower, lemon balm, chamomile
Limit stimulants: Reduce caffeine and screens before bed
Step 2: Support Digestion Gently
Digestion is a complex, multi-phase process that begins even before food enters the mouth. The first phase, known as the cephalic phase, is triggered by the sight, smell, thought, or anticipation of food. This stage activates the parasympathetic nervous system and prompts the release of saliva and gastric secretions in preparation for digestion. For example, salivating at the thought of something sour is a visible sign of this phase in action. By eating mindfully—taking time to slow down, breathe, and engage the senses—we can enhance this early digestive response and support smoother digestion throughout the gastrointestinal tract.
Start with the basics:
Chew thoroughly (20–30 times per bite)
Eat in a calm setting — no phone, no rushing
Add bitter foods before meals (rocket, lemon, dandelion tea)
Drink warm herbal teas like ginger or peppermint to soothe bloating
Step 3: Rebuild the Gut Lining
The gut lining serves as a crucial barrier between the external environment and the internal body, playing a key role in immune defense, nutrient absorption, and inflammation regulation. However, factors such as chronic stress, frequent antibiotic use, excessive alcohol intake, and a nutrient-poor diet can compromise this barrier—leading to increased intestinal permeability, often referred to as "leaky gut." To support repair, we focus on nourishing the epithelial cells with nutrients like zinc, L-glutamine, vitamin A, and collagen, while removing irritants and increasing anti-inflammatory foods. This creates the foundation for restoring gut integrity and improving overall health.
Slippery elm or marshmallow root powder in water
Zinc + L-glutamine (under practitioner guidance)
Bone broth or collagen for gut healing
Step 4: Eat to Balance Mood + Microbiome
The gut and brain are deeply interconnected through the gut-brain axis, a bidirectional communication system involving the nervous system, immune system, and gut microbiota. The food we consume directly influences the composition and activity of our gut bacteria, which in turn play a vital role in producing key neurotransmitters—including serotonin, dopamine, and GABA—that affect mood, cognition, and stress response. A diverse, fibre-rich diet with plenty of prebiotics (like garlic, onion, and asparagus) and fermented foods can help nourish beneficial microbes, support emotional balance, and enhance resilience through microbiome health.
Include:
Diverse plant fibres: oats, sweet potato, lentils, berries
Fermented foods: sauerkraut, kefir, plain yoghurt (if tolerated)
Quality protein: eggs, chicken, legumes
Avoid:
Excess sugar + processed snacks
Alcohol and artificial sweeteners
Step 5: Track + Reflect
Self-awareness is a powerful tool in supporting long-term digestive and nervous system health. By tuning in and observing how your body responds to certain foods, stressors, sleep patterns, and daily routines, you can begin to identify patterns that may be impacting your wellbeing. Start by noticing how your body feels when you eat different meals, experience stress, rest well, or engage in movement. Tracking symptoms such as bloating, energy levels, mood shifts, and bowel habits can provide valuable insights and guide personalised interventions that support healing and resilience.
Eat slowly
Sleep well
Reduce stressors
Keeping a simple journal of symptoms, meals and moods can help uncover your patterns.
I’m here to support anyone seeking deeper guidance with their digestive health. If you're experiencing persistent symptoms—whether it’s severe abdominal pain, ongoing bloating, or other signs of gut imbalance—I recommend booking a consultation. Together, we can uncover the root causes and create a personalised plan to support lasting relief and gut restoration.
Disclaimer: Always work with a qualified practitioner when changing medication, using supplements and herbal medicine.