The digestive system is a crucial part of our body that plays a significant role in overall health and wellness. When your gut is unhealthy, it can lead to various problems such as bloating, constipation, diarrhea, and fatigue.
Fortunately, by adopting a plant-based diet, you can improve your gut health and prevent these issues from arising. In this post, I’ll share with you how a plant-based diet can help you repair, reset, and restore your gut health.
Before moving to a plant-based diet, my gut was not so stellar. I felt all the above symptoms and then some on a regular basis. Fast forward to now, I can confidently say a plant-rich diet did wonders for me and it can for you, too.
*Hey There! This post may contain affiliate links that I may receive a small commission from. It is at no cost to you if you make a purchase through a link.*
How to Repair Your Digestive Health
The first step to improving your gut health is to identify the symptoms of an unhealthy gut. These can include but are not limited to:
- digestive issues
- skin problems
- mood swings
- weakened immunity
An unhealthy gut can be caused by various factors, including:
- a diet high in processed foods
- stress
- lack of sleep
- lack of movement/exercise
- overuse of antibiotics
To repair your gut health, it’s essential to minimize or eliminate overly processed foods and incorporate whole foods rich in vitamins, minerals, and nutrients. Some foods that can help repair your gut health include leafy greens, berries, and fermented foods.
Here are a few examples:
| Food | Vitamins | Minerals | Benefits |
| Spinach | Vitamin A, Vitamin K | Iron, Magnesium | High fiber content promotes regularity |
| Broccoli | Vitamin C, Vitamin K | Calcium, Potassium | Rich in fiber and prebiotics |
| Blueberries | Vitamin C, Vitamin K | Manganese | High in antioxidants and fiber |
| Sweet potatoes | Vitamin A, Vitamin C | Potassium, Copper | High fiber content promotes satiety |
| Avocado | Vitamin K, Vitamin E | Potassium | Rich in healthy fats and fiber |
| Bananas | Vitamin C, Vitamin B6 | Potassium | High in fiber and promotes regularity |
| Apples | Vitamin C, Vitamin K | Potassium | Rich in pectin, a soluble fiber |
| Brussels sprouts | Vitamin C, Vitamin K | Folate, Manganese | High in fiber and prebiotics |
| Oranges | Vitamin C | Calcium | High in soluble fiber and flavonoids |
| Kale | Vitamin A, Vitamin C | Calcium, Iron | High in fiber and prebiotics |
You could also consider incorporating probiotics and enzymes to improve digestion and hydration to keep your gut healthy and hydrated. I personally do not use probiotics or enzymes because I have been eating a plant-rich diet for several years now. However, when I started they did come in handy.
Here are a few based on brands that I love, trust, and have used:
How to Reset Your Gut with a Plant-Based Diet
A plant-based diet can reset your gut by providing your body with the nutrients it needs to function optimally.
To adopt a plant-based diet, you should start by gradually increasing your intake of plant-based foods and incorporating a variety of fruits, vegetables, legumes, and whole grains. Likewise, you should also aim to include superfoods for gut health such as fermented foods, leafy greens, and berries.
Superfoods like sauerkraut and kimchi can help improve gut health by introducing beneficial bacteria into the gut. Leafy greens like kale and spinach are rich in fiber, which helps promote healthy digestion. Additionally, berries are high in antioxidants, which can help reduce inflammation and promote gut health.
Some people will try to do too much too quickly and have adverse effects such as gas and bloating. My suggestion is to ease into it. Try making one meal a day plant-based such as breakfast which is one of the easiest in my opinion.
Here is a schedule that you could follow to start upping your plant intake:
Keep in mind this is a bi-weekly schedule which for some may be aggressive. You could do it over the course of 4 months or even quarterly. Do whatever feels right for you and what is the most sustainable.
How to Restore Your Digestive Health
Restoring your gut health can take time, and it’s essential to be patient and consistent with your efforts. While it varies from person to person, it generally takes around three months to restore gut healthfully.
As you ease into upping plants into your diet, your body will need to take time to adjust to the increase in fiber. Although it can be tempting to jump in feed first, going in with the mindset of slow and steady wins the race. In my experience, it really is the only way to do it effectively and sustainably.
Additionally, it’s essential to prioritize rest and recovery to support your gut health. Stress reduction techniques, such as meditation and deep breathing, can help improve gut health.
Exercise is also an essential aspect of gut health. Regular exercise can help improve digestion and promote healthy bowel movements. Furthermore, low-impact exercises such as yoga and walking are excellent options for improving gut health.
How to Detox Your Gut with a Plant-Based Diet
A plant-based diet can also help detoxify your gut naturally.
Drinking plenty of water is essential for maintaining healthy digestion and flushing out toxins. A good rule of thumb is half of your body weight in ounces. But more is okay as long as you don’t overdo it.
Additionally, consuming fiber-rich foods such as legumes, nuts, and seeds can help promote healthy bowel movements and prevent constipation. It’s also important to limit processed foods and added sugars, which can be detrimental to gut health.
Natural remedies can also be used to kill bad bacteria in the gut. Ginger, garlic, and apple cider vinegar are natural antibacterial agents that can help improve gut health. Therefore, adding these ingredients to your meals can help promote healthy digestion and reduce inflammation.
Final Takeaways
Adopting a plant-based diet can help improve your gut health and prevent various health problems.
By repairing, resetting, and restoring your gut, you can promote overall health and wellness. Remember to prioritize whole foods, hydration, and rest to support your gut health.
With patience and consistency, you can achieve optimal gut health and enjoy a healthy, happy life.
Got questions about healing your gut with a plant-based diet? Ask in the comments section below!
