Try these simple steps to restore gut health for wellbeing and energy!

5 Simple Steps to Restore Gut Health Naturally

Why Gut Health Matters

Your gut is the foundation of your overall health (Huang et al, 2025). A balanced gut microbiome supports digestion, immunity, and mental well-being. However, modern diets, stress, and lifestyle choices can disrupt this delicate ecosystem, leading to bloating, fatigue, poor skin, and mood imbalances.

If you’re wondering, “How do I restore my gut health naturally?”, this guide will walk you through science-backed steps to rebalance your digestive system and improve overall wellness.

5 Steps to Restore Gut Health Naturally

Restoring gut health is a step-by-step process requiring consistency.

According to Harvard Health:

If you want a healthy gut, you have to feed it well. This nourishment should include both probiotics and prebiotics — two dietary components that are increasingly being recognized as essential to your intestinal and overall health.
Teresa Fung, adjunct professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health.

So, what does this mean? Follow these five practical steps for a healthier gut:

1. Identify & Remove Gut Disruptors

Processed foods, refined sugars, and artificial sweeteners disrupt gut bacteria.
Antibiotics and excessive alcohol weaken the gut lining.
Chronic stress elevates cortisol, negatively affecting digestion.

2. Repair the Gut Lining

Bone broth, collagen, L-glutamine, and zinc support intestinal wall integrity.
Anti-inflammatory foods like turmeric, ginger, and fatty fish aid healing.

3. Repopulate with Probiotics

Consume fermented foods like yogurt, kefir, sauerkraut, and kimchi.
Take a high-quality probiotic supplement with diverse strains, prebiotics and digestive enzymes for added gut healthy benefits.

4. Nourish Good Bacteria with Prebiotics

Include fiber-rich foods like garlic, onions, bananas, and oats.
Resistant starches (green bananas, cooked & cooled rice) fuel beneficial microbes.

5. Manage Stress & Prioritize Sleep

Practice meditation, deep breathing, or yoga to lower stress.
Aim for 7-9 hours of sleep to allow gut repair. What’s more, certain probiotics can help sleep! You can read more about the link between sleep and gut health here.

📌 Pro Tip: Keep a gut health journal to track changes in digestion and energy levels!

Best Foods for Gut Health Restoration

Probiotic-Rich Foods (Introduce Good Bacteria)

✔ Yogurt (with live, active cultures)
✔ Kefir
✔ Sauerkraut
✔ Kimchi
✔ Miso
✔ Kombucha

Prebiotic Foods (Feed Your Gut Bacteria)

✔ Garlic, onions, leeks
✔ Asparagus, bananas
✔ Oats, flaxseeds, apples

High-Fiber Foods (Improve Digestion)

✔ Leafy greens (spinach, kale, Swiss chard)
✔ Berries (blueberries, raspberries, strawberries)
✔ Legumes (chickpeas, lentils, black beans)

Collagen-Boosting Foods (Strengthen the Gut Lining)

Add these collagen-boosting foods to your diet to strengthen your gut lining, key to avoiding leaky gut:

✔ Bone broth
✔ Fish
✔ Eggs
✔ Chicken

In addition to supporting your gut lining, collagen may help reduce inflammation and aid digestion. Here’s how to incorporate it naturally:

✔ Eat gelatin-rich foods like homemade gummies or slow-cooked meats
✔ Drink bone broth daily – it’s rich in collagen and amino acids like glycine and proline
✔ Add collagen powder to smoothies, coffee, or soups

Anti-Inflammatory Foods (Reduce Gut Inflammation)

✔ Turmeric
✔ Ginger
✔ Olive oil
✔ Berries
✔ Fatty fish, such as salmon, sardines

📌 Quick Tip: Planning meals around these gut-friendly foods promotes long-term digestive health!

Best Drinks for Restoring Gut Health

Kombucha – Fermented tea rich in probiotics.
Kefir – Powerful probiotic drink that supports digestion.
Bone broth – Bone broth contains collagen for gut lining repair.
Green tea – Polyphenols nourish gut bacteria.
Apple cider vinegar (ACV) – Aids digestion by balancing stomach acid.
Herbal teas (Peppermint, Chamomile, Ginger) – Soothe digestive discomfort.
Water with lemon – Supports digestion and detoxification.

📌 Hydration Tip: Drink at least 8 cups of water daily to support gut motility! Personally I also love hydrating with a collagen-rich bone broth for added skin and gut health benefits!

Try hydrating with a home made bone broth for added skin and gut health benefits!

Best Supplements for Gut Health

If your gut needs extra support, consider these evidence-based supplements:

Probiotics – Multi-strain probiotics enhance microbial diversity (ideally containing prebiotics, which act as food for the probiotics!).
Prebiotics – Inulin, FOS, and resistant starches feed beneficial bacteria.
Collagen – Supports gut lining integrity, reduces inflammation and aids digestion.
L-glutamine – Repairs gut lining and reduces inflammation.
Digestive enzymes – Help break down food for easier digestion.
Omega-3s & Vitamin D – Reduce inflammation and support immunity.

📌 Pro Tip: Choose probiotics with at least 10 billion CFUs for effectiveness!

When I want to give my skin and gut health an extra boost, I add a quality probiotic supplement to my daily routine.

One of my go-to probiotics, YourBiology Gut+ contains a powerful mix of 20 Billion CFU probiotics and 10 different strains. Furthermore, it contains 2 prebiotics to help feed all the good bacteria!

I particularly like the addition of digestive enzymes, which helps me with bloating, and so it also features in our best probiotics for women review.

This is an affiliate Link

Gut Healthy Lifestyle Changes

To maintain a healthy gut, incorporate these habits:

Reduce stress – Chronic stress disrupts gut function. Try deep breathing, yoga, or nature walks.
Prioritize sleep – Sleep is crucial for gut repair. Aim for 7-9 hours per night.
Stay active – Regular exercise promotes microbial diversity.
Limit processed foods – Avoid artificial sweeteners, excess sugar, and preservatives.

📌 Try this: The 4-7-8 breathing technique instantly relieves gut stress!

Boost Your Gut Naturally: How to Use Collagen, Digestive Enzymes, and Probiotics

Restoring gut health doesn’t have to be complicated. Three powerful yet simple additions—collagen, digestive enzymes, and probiotics—can transform your digestion, support gut lining repair, and promote a balanced microbiome. Here’s how to use them effectively:

1. Collagen: The Gut Healer

Collagen is the glue that holds your gut lining together, helping to repair and strengthen the digestive tract. If you experience bloating, leaky gut, or food sensitivities, collagen may be your gut’s best friend. Personally, I’ve found that adding Yourbiology Collagen+ powder to my daily routine not only boosts my skin and gut health but also helps me drink more water throughout the day.

🔹 How to get more collagen naturally:
✔ Sip on bone broth daily – it’s packed with gut-healing amino acids
✔ Add collagen powder like Yourbiology Collagen+ to smoothies, coffee, or water for a simple, effective boost. It’s been a game-changer for me, supporting my skin’s elasticity (great now that I’m in my 50s!) and promoting better digestion
✔ Eat gelatin-rich foods like homemade gummies or slow-cooked meats

2. Digestive Enzymes: The Key to Better Absorption

Struggling with bloating, gas, or sluggish digestion? Digestive enzymes help break down food so your gut can absorb nutrients efficiently. I personally love using YourBiology Gut+ probiotic, which not only provides beneficial probiotics for gut balance but also contains digestive enzymes to help optimize nutrient absorption and support digestion.

🔹 How to naturally boost digestive enzymes:
✔ Snack on pineapple (bromelain) or papaya (papain) before meals to aid digestion.
✔ Include fermented foods like kimchi, sauerkraut, and miso—they naturally contain enzymes.
✔ Take apple cider vinegar before meals (diluted in water) to stimulate stomach acid production.
✔ Try adding a science-backed probiotic to your daily routine – it’s a convenient way to support your digestion while boosting your gut health naturally

3. Probiotics: Your Gut’s Good Bacteria

Probiotics help restore balance in the gut microbiome, especially after antibiotics, stress, or an unhealthy diet. I’ve found that YourBiology Gut+ is a game-changer for not just gut health, but also for skin health. Packed with powerful probiotics and digestive enzymes, it supports a healthy gut microbiome while improving skin clarity and hydration.

🔹 How to naturally get more probiotics:
✔ Enjoy yogurt and kefir, packed with beneficial bacteria.
✔ Add fermented vegetables like sauerkraut and kimchi to your meals.
✔ Try miso soup or kombucha for diverse probiotic strains.
✔ Consider adding a science-backed probiotic to your daily routine for a dual-action boost – it supports both gut and skin health with its blend of probiotics and digestive enzymes

📌 Pro Tip: For maximum gut health benefits, pair these three together! Collagen repairs, digestive enzymes optimize, and probiotics balance – a winning combination for a happy, healthy gut.

What Are The Worst Foods for Gut Health?

What Are The Worst Foods for Gut Health? 🤢

Your gut microbiome thrives on nutrient-rich, whole foods, but certain foods can disrupt gut bacteria, weaken the gut lining, and trigger inflammation. Here are the worst foods for gut health to avoid:

🚫 Processed Foods – Fast food, packaged snacks, and ready-made meals contain preservatives, emulsifiers, and artificial additives that disturb gut bacteria.

🍭 Refined Sugars & Artificial Sweeteners – Excess sugar feeds harmful bacteria, while sweeteners like aspartame & sucralose can disrupt the gut microbiome.

🍟 Fried & Fatty Foods – Deep-fried snacks, margarine, and hydrogenated oils increase gut inflammation and slow digestion.

🍷 Excessive Alcohol – Too much alcohol damages the gut lining and promotes harmful bacteria overgrowth.

🥩 Red & Processed Meats – Deli meats, sausages, and hot dogs contain nitrates and preservatives that may contribute to gut issues.

🌾 Ultra-Processed Grains (For Some People) – White bread, pastries, and refined carbs lack fiber and may cause bloating or digestive discomfort.

✅ Gut-Friendly Alternative

Instead of these gut-disrupting foods, focus on:
✔️ Whole, fiber-rich foods (leafy greens, berries, legumes)
✔️ Fermented foods (yogurt, kimchi, kefir, sauerkraut)
✔️ Lean proteins (fish, poultry, plant-based proteins)

By making small swaps, you can improve digestion, reduce inflammation, and support a healthy gut microbiome! 😊

How to Restore Gut Health After iIlness

After illness, particularly after taking antibiotics or recovering from stomach flu, restoring gut health can really help your overall well-being. The gut plays a central role in digestion, immune function, and even skin health. Whether you’re wondering how to restore gut health after illness or specifically after antibiotics or stomach flu, here are some practical steps to help you regain balance and heal your gut effectively.

We’ll explore essential strategies such as incorporating probiotics, prebiotics, and gut-healing foods to support recovery and restore a healthy gut microbiome. By following these tips, you’ll improve digestion, boost immunity, and enhance your overall health as you recover from illness.

How to Restore Gut Health After Antibiotics

Antibiotics are essential for treating infections, but they can also disrupt the balance of good bacteria in your gut. Restoring your gut health after a course of antibiotics is important for maintaining a healthy digestive system, skin, and overall well-being.

Key Steps to Restore Gut Health After Antibiotics:

Start with Probiotics: After antibiotics, replenishing your gut with beneficial bacteria is crucial. Consider eating fermented foods like yogurt, kefir, kimchi, and sauerkraut, or taking a high-quality probiotic supplement that contains strains like Lactobacillus and Bifidobacterium to support gut balance.
Eat Prebiotic Foods: Prebiotics feed the good bacteria in your gut. Include garlic, onions, bananas, and asparagus in your meals to nourish your microbiome.
Increase Fiber Intake: Fiber-rich foods such as whole grains, leafy greens, and legumes can help restore gut diversity and improve digestion.
Hydrate: Staying hydrated helps with digestion and supports a healthy gut environment. Aim for plenty of water and herbal teas like ginger or peppermint.
Give Your Gut Time to Heal: Focus on gut-healing foods such as bone broth, collagen, and omega-3 fatty acids to support your gut lining and reduce inflammation.

Restoring Gut Health After Stomach Flu: Key Steps

The stomach flu (viral gastroenteritis) can cause digestive upset, leading to dehydration and the depletion of beneficial gut bacteria. Restoring gut health after stomach flu can help help your digestive system bounce back and maintain overall health.

How to Restore Your Gut After Stomach Flu:

Rehydrate with Electrolytes: The stomach flu can lead to dehydration, so rehydrating with water, electrolyte drinks, or coconut water is important for gut recovery.
Start with Easily Digestible Foods: Begin with bland, easy-to-digest foods like broths, plain rice, applesauce, and bananas to allow your digestive system to rest.
Introduce Probiotics Gradually: Once your stomach feels better, start incorporating probiotic-rich foods such as yogurt or kefir to help replenish the beneficial bacteria in your gut.
Focus on Prebiotics: Include fiber-rich foods that act as prebiotics to nourish the probiotics in your gut, such as sweet potatoes, leeks, and artichokes.
Avoid Gut Irritants: Stay away from alcohol, caffeine, and spicy foods during your recovery to prevent further irritation to your digestive syste

Signs Your Gut is Healing

Look out for these fives signs your gut is healing:

✔ Regular digestion with minimal bloating
✔ Clearer skin and fewer breakouts
✔ Increased energy levels and mental clarity
✔ Fewer food sensitivities
✔ Stronger immune system

How Long Does It Take to Restore Gut Health?

The timeline varies depending on individual factors:

1-4 weeks – Reduced bloating, improved digestion.
3-6 months – Restored bacterial diversity and gut lining repair.
6+ months – Healing chronic gut issues (leaky gut, IBS, dysbiosis).

📌 Tracking Progress: A gut health journal helps you monitor digestion improvements!

When to See a Doctor

If gut issues persist despite dietary and lifestyle changes, consult a professional. Seek medical advice if you experience:

Chronic constipation or diarrhea
Unexplained weight loss
Severe bloating or abdominal pain
Blood in stool

Final Thoughts: Your Roadmap to a Healthier Gut

Restoring gut health involves removing disruptors, repairing the gut lining, repopulating good bacteria, and adopting a gut-friendly lifestyle.

🌟 Struggling with bloating and gut issues? Download your FREE Guide to Gut Healthy Foods here and start healing today!

📢 Share this guide with friends and family to spread gut health awareness!

By following these science-backed steps, you can regain control of your gut health and experience lasting wellness!

Author: Berit Sund, MSc Medical Microbiology. When I don’t write about gut health, probiotics and fermented drinks, I spend my days in healthcare education, doing sports or testing out yummy recipes, and of course hang out with my family and friends!

NOTE: This article may contain affiliate links from which we may earn commission

Sources & Further Reading

https://www.sciencedirect.com/science/article/abs/pii/S0882401024006983

https://www.health.harvard.edu/staying-healthy/feed-your-gut

FAQs: Your Questions About How to Restore Gut Health

What are the best natural remedies to restore gut health?

The best natural remedies to restore gut health include:
Eat Fermented Foods – Yogurt, kefir, sauerkraut, and kimchi provide probiotics.
Increase Fiber Intake – Whole grains, fruits, and vegetables nourish gut bacteria.
Stay Hydrated – Water supports digestion and nutrient absorption.
Manage Stress – Meditation and exercise help balance gut-brain connection.
Prioritize Sleep – Quality sleep promotes a healthy microbiome.
Limit Sugar & Processed Foods – These can harm gut bacteria balance.
Consume Bone Broth – Supports gut lining and digestion.
Try Prebiotics – Garlic, onions, and bananas feed good bacteria.

How to restore gut health after antibiotics?

To restore gut health after antibiotics:
Take Probiotics – Replenish good bacteria with supplements or fermented foods like yogurt and kefir.
Eat Prebiotic Foods – Garlic, onions, bananas, and oats feed beneficial gut bacteria.
Consume Fiber-Rich Foods – Whole grains, fruits, and vegetables support gut diversity.
Avoid Sugar & Processed Foods – These can fuel harmful bacteria overgrowth.
Stay Hydrated – Water aids digestion and gut function.
Prioritize Sleep & Stress Management – Essential for gut-brain balance.

What are the best foods for gut health restoration?

The best foods for gut health restoration include:
Fermented Foods – Yogurt, kefir, sauerkraut, kimchi, and miso for probiotics.
Prebiotic Foods – Garlic, onions, leeks, bananas, and asparagus to feed good bacteria.
High-Fiber Foods – Whole grains, legumes, fruits, and vegetables for gut diversity.
Bone Broth – Supports gut lining and digestion.
Healthy Fats – Avocados, nuts, seeds, and olive oil reduce inflammation.
Polyphenol-Rich Foods – Green tea, dark chocolate, and berries support gut microbes.

How to improve gut health naturally?

To improve gut health naturally:
Eat Fermented Foods – Yogurt, kefir, kimchi, and sauerkraut provide probiotics.
Increase Fiber Intake – Fruits, vegetables, and whole grains nourish gut bacteria.
Consume Prebiotic Foods – Garlic, onions, leeks, and bananas feed good bacteria.
Stay Hydrated – Water supports digestion and microbiome balance.
Manage Stress – Meditation, exercise, and deep breathing help gut health.
Get Quality Sleep – Poor sleep disrupts the gut microbiome.
Limit Sugar & Processed Foods – These can harm beneficial gut bacteria.

What are the 3 key steps to restore healthy gut flora?

The 3 key steps to restore healthy gut flora are:
Replenish with Probiotics – Eat fermented foods like yogurt, kefir, sauerkraut, and kimchi or take a high-quality probiotic supplement.
Nourish with Prebiotics – Consume fiber-rich foods like garlic, onions, leeks, bananas, and whole grains to feed beneficial bacteria.
Avoid Disruptors – Reduce sugar, processed foods, and artificial additives while managing stress and getting quality sleep to support gut balance.

What are the main 5 steps in a gut health restoration diet plan?

The 5 main steps in a gut health restoration diet plan are:
Increase Probiotics – Eat fermented foods like yogurt, kefir, kimchi, and sauerkraut to replenish good bacteria.
Boost Prebiotics – Include fiber-rich foods like garlic, onions, bananas, and whole grains to feed gut bacteria.
Eliminate Gut Disruptors – Reduce sugar, processed foods, artificial additives, and alcohol that harm gut balance.
Support Gut Lining – Consume bone broth, collagen, and omega-3-rich foods like salmon and flaxseeds.
Stay Hydrated & Manage Stress – Drink plenty of water and practice relaxation techniques like meditation and deep breathing.

What are the best supplements for restoring gut health?

The best supplements for restoring gut health include:
Probiotics – Support gut microbiome balance with high-quality strains like Lactobacillus and Bifidobacterium.
Prebiotics – Feed good bacteria with fiber-based supplements like inulin or FOS (fructooligosaccharides).
L-Glutamine – Helps repair and strengthen the gut lining.
Digestive Enzymes – Aid in breaking down food for better nutrient absorption.
Collagen or Bone Broth (liquid or powder) – Supports gut lining integrity.
Zinc Carnosine – Promotes gut barrier function and reduces inflammation.
Omega-3 Fatty Acids – Help reduce gut inflammation and support microbiome diversity.

How to Restore Gut Health After Antibiotics?

Restoring your gut after antibiotics requires a focus on replenishing your gut microbiome. Start by incorporating probiotics (either through food or supplements), eating fiber-rich foods like fruits and vegetables, and consuming prebiotic foods like garlic and onions to support healthy gut bacteria. Drinking plenty of water and adding gut-healing foods like bone broth can also help.

How to Restore Gut Health After Stomach Flu?

After stomach flu, it’s important to focus on rehydration, and easily digestible foods like plain rice or bananas. Gradually introduce probiotics to support gut balance, and nourish your gut with prebiotics like sweet potatoes. Giving your digestive system time to rest and heal will ensure you recover effectively.

What are the Best Foods to Restore Gut Health?

To restore gut health, focus on fermented foods like yogurt, kefir, and kimchi for probiotics, and eat plenty of fiber-rich foods like whole grains, leafy greens, and legumes to support digestion and gut diversity. Don’t forget about bone broth for gut lining repair and prebiotics like garlic and onions to feed the good bacteria.

What Are The Worst Foods for Gut Health?

Q: What foods should I avoid for better gut health?
A: The worst foods for gut health include processed foods, refined sugars, artificial sweeteners, fried foods, excessive alcohol, red and processed meats, and ultra-processed grains. These foods can disrupt gut bacteria, increase inflammation, and impair digestion. Instead, prioritize fiber-rich, whole foods, fermented foods, and lean proteins to support a balanced gut microbiome.