A healthy gut affects far more than digestion—it supports brain function, immunity, mood, and overall wellbeing. I have dealt with gut issues since my diagnosis of celiac disease in 1998, and over the years I have learned practical, effective strategies that helped me restore my digestive health. Here I share the methods that worked for me, hoping they might help you too.
My experience with celiac disease has meant living with occasional irritable bowel symptoms and food sensitivities. In addition, having multiple sclerosis has sometimes slowed my gut motility, making digestion sluggish and uncomfortable. Many people experience similar challenges from poor diet, stress, or repeated antibiotic use. The approaches below are simple, evidence-informed steps you can try to support and heal your gut.
Grain-Free Diet
After my celiac diagnosis, I strictly followed a gluten-free diet for a couple of years without significant improvement. Switching to a grain-free approach—removing rice, quinoa, other grain-like seeds, potatoes, corn, and similar foods—made a noticeable difference. Within about six weeks my digestion improved, and the grain-free pattern remains a cornerstone of my current health plan.
For people with severe carbohydrate sensitivity, specific elimination diets like the Specific Carbohydrate Diet can be useful during the initial healing phases. I used the SCD early on while I transitioned to long-term grain-free eating. If you choose a grain-free plan, focus on whole, nutrient-dense foods: vegetables, healthy fats, pasture-raised proteins, and naturally low-carb fruits in moderation.
Enteromend
A gut-support supplement that helped me is a blend containing glutamine, aloe vera, and curcumin. I used it by mixing a measured scoop into water and drinking it on an empty stomach in the morning, after a quart of hot water. I also paired it with bromelain capsules, which I discuss below.
A caution about glutamine: while it can support intestinal repair, it should be introduced slowly. I started with a small fraction of the recommended scoop for several weeks before building up to a full serving to monitor tolerance and avoid potential overstimulation. Always consult your healthcare provider before starting new supplements, particularly if you have complex health conditions or take other medications.
Bromelain
Bromelain is an enzyme derived from pineapple that reduces inflammation and supports tissue healing in the digestive tract. It can be helpful for many people as part of a gut-healing protocol. Because bromelain has blood-thinning activity, discuss it with your doctor if you are on anticoagulant medications or have bleeding concerns. The supplement I used contains no added sugars and fits within low-carb or ketogenic plans.
Magnesium Supplement
When my digestion becomes sluggish, magnesium can be a practical short-term aid to restore motility. I found a chewable magnesium oxide tablet effective for stimulating bowel movement when needed. Typical use ranged from two to six tablets, taken with about two cups of water to offset the osmotic effect magnesium can have on the gut.
Other magnesium forms, like magnesium citrate or glycinate, may work differently for different people. I tried a magnesium citrate powder that did not help my motility as effectively, though it can be useful for relaxation and mild constipation in others. As always, adjust dosage carefully and consult a clinician if you have kidney issues or take medications that affect magnesium balance.
Fermented Food
Fermented foods are a natural source of beneficial bacteria and can help rebalance the gut microbiome. Some of my favorite fermented choices include raw sauerkraut, naturally fermented pickles, fermented dairy like yogurt or cottage cheese (if tolerated), and sparkling probiotic drinks. These foods offer live cultures and enzymes that support digestion and gut barrier function.
If fermented foods are not tolerated or available, carefully selected probiotic supplements can be an option, though individual tolerance varies. People with severe food sensitivities or celiac disease should choose products thoughtfully and follow ingredient labels closely.
Fasting and Bone Broth
Short-term fasting—24 to 48 hours—has been a helpful reset for my gut when symptoms were stubborn. If you prefer to continue consuming nutrients, a bone-broth approach can be restorative. Rich in collagen and amino acids, bone broth supports the gut lining and provides an easy-to-digest source of nourishment during a reset. Use these strategies intermittently and mindfully rather than as a constant practice.
Walking
Gentle movement, especially walking, consistently helps my digestion. A short 10–15 minute walk can stimulate motility, soothe the nervous system, and reduce bloating. Even when fatigued, I find a brief walk around the block often leaves me feeling lighter and more comfortable.
How I Healed My Gut + Your Tips and Tricks
Gut healing is a personal journey that often requires experimenting with diet, supplements, lifestyle, and rest. For me, a grain-free diet, targeted supplements, fermented foods, occasional fasting or broth, and regular walking combined to restore better digestion. What has helped you maintain a healthy gut? Share your tips and experiences in the comments so we can learn from one another.