YOUR STEPS TO

Rebuild & Restore Your Gut

Based on your answers, it sounds like your gut issues have been persistent and frustrating—bloating, discomfort, or food sensitivities that just won’t go away, even though you've tried elimination diets or gut health powders. These approaches often target symptoms, not your likely root causes of bacterial imbalance and inflammation. You need to focus on calming that inflammation and addressing what is now not just lower numbers of helpful bacteria but likely overgrowths of harmful bacteria.  

Here are 5 tips to start your gut healing now:

1. Incorporate bitter foods to support upper digestion
   Add a serving of rocket, radicchio, endive, ginger, kale, globe artichoke hearts, grapefruit, citrus zest, fennel seeds or cocoa twice daily.
2. Eat the rainbow to reduce leaky gut
   The polyphenols which give plant foods their vibrant colours are powerful antioxidants which have been shown to reduce markers of leaky gut. Include 5-6 different colours of plant foods daily.
3. Consider a prebiotic fibre supplement
   Ask your gut health practitioner if a gentle prebiotic fibre supplement like PHGG (partially hydrolysed guar gum) could help improve your motility AND feed your beneficial gut bacteria right now
4. Avoid hidden inflammatory additives
   Carboxymethyl cellulose (e466), polysorbate 80 (e433) and carageenan are common additives, especially in GF breads and wraps, low-sugar ice creams and protein bars. If you've gone GF to try to reduce your bloating, you could be getting more of these than you think. Check ingredient lists and avoid where possible.
5. Include oily fish or seafood to reduce inflammation                            They're an easy low-bloat way to help you nourish your gut. Include at least 3 serves a week of salmon, tuna, sardines, mackerel, herring or prawns. 

If you haven't cut out any or many foods yet, the Reboot gut healing strategy could be right for you. Check it out here.