9 Steps to Heal Your Gut in 90 days

The Wholistic Digest (vol. 16)

I’ll assume you’re here cause that title caught your eye and you’re looking to heal your gut. If you’re expecting quick fixes in a prescription bottle or you’ve been told on Tik-Tok that there’s a holy grail food or supplement to heal all gut troubles, then I’m sorry to disappoint you… there isn’t a pill, prescription, potion, or protocol that can fix your gut like that *snap*.

Here’s the truth: Healing your gut is a marathon, not a sprint.

One way to put things in perspective is to highlight that it likely didn’t take you a few months to end up in a chronic state of bloating, constipation, diarrhea, acid reflux, brain fog, fatigue, etc. All that dysfunction actually started years ago and gradually built overtime. That means it’s going to take some time to remedy this all and get you to optimal health. Like the title says, 90 days is certainly enough time to do a 180 and feel significantly better.

If you lock in for this time, you can lay a solid foundation of gut health that will propel you to reach your health goals and integrate healthy habits that will serve you for the rest of your life.

Multiple Angles of Attack

At Wholistic Renewal, we always talk about the “perfect storm” of factors that led to a client’s health challenges. This “perfect storm” is often a mix of things (mental and emotional stress, poor sleep, under-eating, restrictive diets, antibiotic use, food sensitivities, etc.) that result in intestinal permeability, gut imbalances, poor enzymatic activity, and an overwhelmed gut-immune system.

Since there were many varying factors that contributed to your compromised gut, that means that you’ll also need a healing approach that attacks from multiple angles.

Think…

• Identifying and removing food triggers

• Focusing on foods and nutrients that heal the gut lining

• Nervous system regulation

• Addressing microbiome imbalances

• Reducing external and environmental stressors

So with that preface, let’s dive in to how to heal your gut.

Step 1. Run the Labs

I know you might be looking for the test-free version of gut healing 101, and while I will give you some test-free steps, I have to start with testing since it truly is a game-changer for us and for all of our clients.

If you’ve been trying a million different gut healing hacks or worked with practitioners and not seen results, then it might be because you’re missing key information.

Without lab insights (from the right lab tests too) you’re quite literally flying blind.

Many symptom patterns look the same but require vastly different approaches to heal. For instance, depleted commensal bacteria can cause bloating, gas, acid reflux, acne, fatigue, and brain fog. But overgrowths of commensal bacteria can also cause these exact symptoms. While a probiotic would solve commensal depletion, it could make a commensal overgrowth worse.

That’s all to say that if you’ve wasted time, money, and energy on things that aren’t working, then it might be time to invest in something that will. And that starts with running the right functional lab tests.

Step 2. Remove Inflammatory Foods

Whether you’re running an MRT food sensitivity test or not, one of the most impactful first steps is reducing inflammatory foods (to be totally real with you, removing these triggers is going to be much more impactful than just reducing). Food can be your medicine, but it can also be your poison. You may not realize that foods you’re eating every day are triggering your immune system and weakening your gut lining.

While the foods that trigger the immune system look different for every person (a reason we love the MRT), there are some common items that generally cause issues in most. If you’ve run an MRT, follow your personal reactivity results — those “yellow” and “red” foods matter, even if you don’t notice immediate symptoms after eating them.

If you haven’t run a test, you can still start by removing the common offenders.

• Gluten (shocker, ikr)

  • The main protein in gluten, gliadin, can increase zonulin, a protein that opens up tight junctions connecting the cells of your gut lining. This leads to more intestinal permeability (“leaky gut”). Apart from the protein itself being problematic, gluten is highly contaminated with glyphosate, an herbicide sprayed on wheat crops. This wreaks HAVOC on the gut lining!

• Dairy

  • Even if it’s organic or grass-fed, dairy can be hard on the gut when digestive function is compromised to start. Many people don’t make enough lactase, the enzyme needed to break down lactose, which leads to bloating, gas, and acne. Conventional dairy also contains hormones, antibiotics, and additives that can disrupt digestion and trigger inflammation. Removing it completely for the initial 4-6 weeks of healing and then slowly reintroducing high quality, organic A2 dairy is a good strategy.

• Refined sugar

  • Sugar feeds dysbiotic bacteria and yeast in the gut, promotes blood sugar spikes, and depletes key minerals that support digestive and immune function. It’s inflammatory and honestly overrated. There are far better sources of sweetness out there that are natural, tastier, and healthier. Hello frozen fruit bowls (a must-try)!

• Alcohol (sorry to be a party pooper)

  • Alcohol is inflammatory and we all know it. It disrupts the gut lining, feeds opportunistic bacteria, increases intestinal permeability, and adds to your body’s overall toxic burden.

  • I’d say just drink in moderation, but honestly, when you’re trying to heal, being a sober sally is the best route to take…

• Energy drinks

  • If the battery-acid taste isn’t enough of a red flag, just read the ingredient label… Energy drinks are packed with caffeine, artificial sweeteners, and chemical additives that tax the nervous system (increasing cortisol secretion) and inflame the gut lining.

• Artificial sweeteners and zero-cal “foods” (gymrats… this is for you)

  • No real, nutritious food can be zero calories. Artificial sweeteners might cut calories but they also damage the microbiome and trigger inflammation. Don’t prioritize calorie count over food quality.

• Ultra-processed foods

  • Highly processed foods (think foods with 10+ ingredients, boxed/canned stuff that sits on the shelf for years without changing color, and flavored items) aren’t found in nature. They’re made in a lab. And let’s be honest… gums, fillers, preservatives, and inflammatory oils don’t belong in your body.

Even just a 3-4 week elimination of these foods can give your gut the space it needs to start repairing. It might feel like a lot, but if you’re consistent and committed to it, it can truly make a massive difference.

And when you start feeling better, you might find that you don’t even want to have these inflammatory triggers again.

Step 3. Buy Organic Food

Prioritize organic foods as often as possible. This reduces your exposure to pesticides, additives, and synthetic chemicals that can damage the gut lining, disrupt your microbiome, impair detox pathways, and throw hormones out of balance. Think about what those pesticides and herbicides are doing to the bacteria and microorganisms on the crops… then imagine what they’re doing to your delicate microbiome.

Step 4. Stick as Close to Nature as Possible

It’s important to also prioritize to single-ingredient, nutrient-dense foods. Think: eggs, ground beef, wild-caught fish, fruits, vegetables, beans, rice, etc. Essentially, the less processed, the better. If it was made in a lab or comes with a long ingredient list you can’t pronounce, it probably doesn’t belong in your body!

Step 5. Support Digestion with “Rest & Digest” Habits

This one is often overlooked but incredibly important. You could be eating the most nutrient-dense meals in the world, but if you're scarfing it down while answering emails or stressed in traffic, your body won’t digest it properly.

Before meals, take a few deep belly breaths to shift your nervous system into parasympathetic mode (“rest and digest”). Sit down, chew your food thoroughly, avoid distractions (no scrolling!), and make mealtime feel slow and sacred. Your gut will thank you for it.

Step 6. Rebuild the Gut Lining

Another bombshell has entered the villa…. L-glutamine. This amino acid is one of the most effective nutrients for restoring the integrity of the gut lining. In times of stress and chronic cortisol secretion, glutamine is depleted so it’s important to restore it.

Pair L-glutamine with gut-soothing foods like aloe vera, bone broth, or marshmallow root for even more impact.

Step 7. Opt for Warm, Cooked Foods

Salads seem to be “that girl” when it comes to healthy eating. But this is not her time to shine. When your gut is inflamed or your digestion is sluggish, raw foods can be surprisingly harsh. While they might be nutrient-dense, raw vegetables (especially cruciferous ones like kale, broccoli, and cabbage) require more work to break down. If you’re facing gut issues, that’s a job that your body might not be able to handle well right now.

Instead, focus on warm, cooked meals that are easier to digest and gentler on the gut lining. Think soups, stews, sautéed or roasted veggies, and lightly steamed greens. These forms still give you the nutrients your body needs, but in a way that’s much more soothing and supportive during the healing process.

Step 8. Emphasize Healthy Fats and Fiber

Healthy fats like avocado, olive oil, coconut, walnuts, flaxseeds, and fatty fish support hormone production, reduce gut inflammation, and soothe the GI tract. Not all fats are created equal, so watch out for omega-6s like seed oils and fried foods.

We also can’t forget about fiber. Fiber never gets enough hype. It’s key for feeding your microbiome and supporting regular bowel movements, detoxification, blood sugar balance, hormonal balance, and so much more. Aim for at least 30g of fiber daily. Most of us don’t get nearly enough fiber, so definitely try tracking your intake for a few days to see how you need to adjust your diet. Look for fiber in fruits, veggies, flaxseed, chia seeds, oats, rice, and legumes.

A simple goal: aim to get fat, fiber (often also a carb source), and protein in every meal.

Step 9. Activate Your Vagus Nerve Daily

Your gut and brain are in constant communication through the vagus nerve. The vagus nerve plays a key role in your parasympathetic nervous system (aka “rest and digest” mode), which controls digestion, inflammation, heart rate, mood, and more.

When your vagus nerve is underactive (which is when your body is constantly in fight-or-flight) it can lead to slowed motility, poor stomach acid production, increased gut inflammation, and symptoms like bloating, constipation, anxiety, hair loss, … the list goes on and on.

Thankfully, you can rewire your nervous system by activating the vagus nerve to send signals of safety to your body and allow healing to begin.

Some of our go-to vagus nerve exercises:

• Gargling for 30 seconds in the morning (yes, it’s weird but it works)

• Singing loudly or humming (I just gave you an excuse for a daily jam sesh)

• Cold exposure like a splash of cold water on the face or cold towel on the neck

• Belly breathing and breathwork

Other great practices to support your nervous system include things like meditation, EFT tapping, prayer, or journaling. Find practices that you enjoy and can be consistent with. Aiming for 10 minutes daily is a good place to start. Work your way up to 30 minutes scattered throughout the day.

The Bottom Line

If you feel like that’s a lot, then it should make sense why I called gut healing a marathon, not a sprint.

There will be weeks where you feel amazing and others where symptoms pop back up. When we say that healing isn’t linear, that’s what we mean! The key is not to get discouraged and to instead to ask questions, be patient, and continue listening to your body’s feedback.

Every choice you make, from swapping out processed foods for real ones, to slowing down at mealtime, to supporting your nervous system, is a step in the right direction.

And if you’re feeling overwhelmed or unsure where to start, that’s exactly why we’re here. At Wholistic Renewal, we walk with you through every step of the journey, from functional lab testing to a personalized plan that fits your body.

Best of luck babes! Cheers to your gut healing endeavors!