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Gut Health + Better Digestion

Updated: Oct 25, 2023

Heal digestive issues with herbs, self-care and acupuncture.

Butternut squash soup gut health
Nourishing butternut squash soup to heal the digestive system

If you or someone you love experiences gas, bloating, acid reflux, constipation, and/or diarrhea on a regular-enough basis, there are simple, daily choices that can improve your health and sense of well being. Below are suggestions of what to incorporate and what to avoid. Take it a step at a time. Notice what helps, build from there.

Food, drinks + habits that aid digestion

  • Cooked, warm, nourishing meals (soups, stews, casseroles, baked and grilled, etc.)

  • Hot herbal teas: Ginger, Peppermint, Chamomile

  • Hot water with fresh lemon

  • Steep or chew seeds: Caraway, Fennel, Anise

  • Fennel root

  • Pumpkin

  • Whole grains (quinoa, millet, rice, oatmeal)

  • Refrigerated probiotics (fermented foods, yogurt, supplements)

  • Chew! 15-20 times per bite

  • Unwind, take some deep breaths, eat with a sense of calm

  • Schedule consistent meal times

  • Keep a food journal that includes columns for mood + symptoms to track what hinders and what helps

  • Ask your body what it needs, listen softly for answers

  • Self massage: clockwise on the belly + distal forearms to wrists

  • Take walks after meals + anytime!

  • Acupuncture + other forms of self-care

  • Consider an elimination diet with a food journal if sensitivities/allergies/intolerances are suspected. 90% of food allergen reactions are caused by peanuts, tree nuts, gluten, cow dairy, soy, egg, corn, fish and shellfish.

  • For some people, avoiding cruciferous veggies (broccoli, cauliflower), cabbage, onions and garlic can help

  • For others, nightshades (tomatoes, peppers, potatoes, eggplant) should be avoided

  • For some, cutting out acidic foods like lemons, limes, oranges, grapefruit, pineapple, tart fruits, tomatoes, and vinegar.

It's possible that a food or herb recommended above doesn't agree with you. Take note + take care.

In general, it's helpful to avoid or significantly reduce foods that commonly impede digestion:

  • Very oily + fried

  • Excessive dairy

  • Very Spicy

  • Raw + Cold

  • Processed + packaged

  • Refined sugars

  • Alcohol - sorry, folks: strains liver functioning which affects digestion

Content from Intuitive Health & Healing articles and posts is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition. Please do not disregard professional medical advice or delay in seeking it because of something you have read on the Intuitive Health & Healing site. If you'd like the schedule an appointment with Britta Van Dun, LAc, you can book online, text or call +1(917)519-2432 or email

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