Do you struggle with bloating, constipation, or other gut troubles?

Maybe you’ve been told it’s “normal” or that you should just take another medication to get by. But what if I told you that you don’t have to settle for “living with it”? Your gut is at the core of your health, and ignoring its signals can have serious long-term effects.

Your gut plays a huge role in your overall health, and ignoring the signs can lead to bigger issues. There are simple steps you can take to feel better and support your digestion.

Let’s dive into why your symptoms matter and the changes you can start today to help your gut heal.

Why You Should Take Gut Issues Seriously

Your gut isn’t just about digestion—it’s deeply connected to your overall well-being. When it’s not functioning properly, it can set off a domino effect, impacting many areas of your health.

Ignoring your gut health isn’t just about tolerating bloating or occasional discomfort. Over time, chronic digestive issues can lead to more serious health problems.

Autoimmune Conditions

One of the most significant risks of chronic gut issues is the development of autoimmune conditions. Many autoimmune problems begin in the gut. When the gut lining becomes “leaky,” it allows food particles and toxins to escape into your bloodstream and can confuse your immune system. This can cause the body to start attacking your own tissues instead. Over time, this can lead to autoimmune diseases like thyroid problems or arthritis.

Nutrient Deficiency

When your gut isn’t functioning well, it struggles to absorb nutrients from your food. This can lead to chronic fatigue, making it hard to get through the day. You might also find it difficult to lose or gain weight or experience frequent illnesses due to poor immune function. Nutrient deficiencies can also impact the health of your skin, hair, and nails, making these digestive issues visible on the outside as well as the inside.

Mental Health Struggles

The gut-brain connection is real. Poor gut health can lead to mood swings, anxiety, depression, and even brain fog. Your gut produces a significant portion of your body’s serotonin, often referred to as the “feel-good” hormone. When your gut is out of balance, it can disrupt this production, affecting how you feel emotionally and mentally.

Toxin Buildup from Constipation

If your digestive system isn’t moving regularly, toxins can build up in your body. Chronic constipation isn’t just uncomfortable—it can also make you feel sluggish, bloated, and irritable. Over time, this toxin buildup can strain your liver and other detoxification pathways, making you feel worse overall.

What You Can Do to Support Your Gut

Improving your gut health doesn’t have to be complicated. Here are five simple steps to get started:

1. Identify & Avoid Your Triggers

One of the first steps to addressing gut health is identifying what’s causing your symptoms. Some foods or habits might be making your symptoms worse. Food allergy testing is not always reliable as a leaky gut will cause many foods to show up as allergens. Keeping a food, mood, and poop journal is a much better solution that can help you figure out what’s going on. Write down what you eat, how you feel, and any changes in your digestion.

Remember, what you ate a few days ago can affect how you feel today. Look for patterns to help you find the foods or habits that don’t work for your body.

2. Practice Mindful Eating

Mindful eating is about being present during meals to support better digestion. Eating slowly and mindfully can make a big difference for your gut.

  • Chew your food well: Digestion starts in your mouth, so take your time!
  • Eliminate distractions: Try turning off the TV or putting your phone away during meals.
  • Relax before eating: Stress can slow down digestion. Take a few deep breaths before meals to help calm your system.

3. Boost Your Vagus Nerve

Your vagus nerve plays a crucial role in digestion by connecting your brain and gut. Stimulating this nerve can help keep your digestive system functioning well.

  • Gargle: Gargling for 30 seconds each day can stimulate this nerve.
  • Hum or sing: A great excuse to belt out your favorite song!
  • Practice deep breathing: Breathe slowly and deeply to calm your nervous system and help digestion.

4. Move Your Body

Daily movement isn’t just good for overall health—it’s crucial for your gut, too.

  • Take a walk after meals to get your digestion moving.
  • Try yoga to relieve stress and improve gut health.
  • Do core exercises: Strengthening your abdominal muscles can help stimulate your intestines, encouraging regular bowel movements and relieving constipation.

Even small amounts of daily movement can help!

5. Support Your Digestion with Supplements

Sometimes, your body needs extra help to digest food properly. Certain supplements can support your gut’s natural processes:

  • Betaine HCL and Pepsin: These help increase stomach acid for better digestion of proteins and better nutrient absorption, especially vitamin B12. Acid reflux is caused by too little stomach acid, not too much.
  • Bile Salts: Assist with breaking down fats and absorbing fat-soluble vitamins. Bile salts are essential for anyone who has their gall bladder removed.
  • Digestive Enzymes: Help your body break down proteins, fats, and carbs more easily, reducing gas, bloating, and discomfort. Digestive enzymes can be low in times of high stress.

Always talk to your healthcare provider before starting new supplements. These can be game-changers for your digestion.

Put These Steps into Practice This Holiday Season

The holidays can be tough for your gut. Rich foods, irregular schedules, and stress make it hard to stay on track. However, with these tips, you can enjoy holiday meals and still support your health.

Start with small changes—like chewing your food more or keeping a journal—and build from there. Over time, these steps will become second nature, helping you feel your best no matter the season.

To make things even easier, I’ve put together a Holiday Digestion Survival Guide. It’s packed with simple strategies to help you navigate holiday meals and stick to your health goals.

Click here to download your guide and take the first step toward better gut health.

You don’t have to just “live with it”—you can thrive.