4 Ways to Effectively Reset Your Gut Health from a Naturopathic Doctor
The gut is often referred to as the body's second brain, and with good reason. The human gut is home to trillions of microbes, which play a crucial role in our health. These microbes help to break down food, synthesize vitamins and minerals, and protect the gut from harmful bacteria. Gut health is therefore essential for the proper functioning of the digestive system.
There is growing evidence that the gut microbiome also has a profound impact on the rest of the body. Studies have shown that gut bacteria can influence the immune system, the nervous system, and even the brain. In fact, some experts believe that the gut-brain connection may be one of the most important determinants of overall health. While more research is needed to fully understand the role of gut bacteria in health, there is no doubt that maintaining a healthy gut is essential for well-being.
1. The Power of Fiber
Fiber is an important part of a healthy diet. It helps to keep the digestive system working properly and can reduce the risk of constipation, diarrhea, and other digestive disorders. Fiber also helps to remove toxins and waste from the body, promoting gut health. In addition, Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut and helping them to grow and flourish.
These bacteria are essential for proper digestion and absorption of nutrients, and they also play a role in boosting immunity. For a more defined definition of fiber, Naturopathic Doctor and Gut Health expert Dr. Firlande Volcy explains that "dietary fiber covers a very broad category of large molecules made by plants. These molecules pass through the mouth, throat, stomach, and small intestine (relatively intact) prior to reaching the large intestine (colon). Humans are not equipped with enzymes that can digest fiber. They are digested by bacteria which chemically convert dietary fiber into short-chain fatty acids.”
- Protection Against Coronary Heart Disease: Supports heart health by reducing cholesterol levels.
- Protection Against Colon Cancer: Promotes regularity and reduces harmful buildup.
- Delays Stomach Emptying: Aids digestion and helps with satiety and nutrient absorption.
- Improves Sugar Tolerance: Slows sugar absorption and prevents blood sugar spikes.
- Decreases Appetite: Promotes fullness and reduces overeating.
- Decreases Cholesterol: Binds to bile acids and helps lower LDL cholesterol.
- Keeps the Bowel Moving: Prevents constipation and promotes colon health.
2. Understanding Soluble & Insoluble Fiber
Soluble fibers absorb water and form a gel-like substance. They are partially digested and help increase stool bulk. Examples include oats, flax seeds, beans, and psyllium.
Insoluble fibers are not digested and help add bulk to the stool. Found in whole grains, celery, and fruit skins, these fibers help keep digestion regular but may irritate the gut if consumed in excess.
Dr. Firlande shares that many naturopathic doctors use the 4R protocol of gut healing—a four-step process to restore digestive balance.
3. Step 1: Remove
Removing inflammatory and toxic triggers like sugar, refined starches, alcohol, gluten, fried foods, and mold is essential for healing. These items cause inflammation and stress the digestive system. Reducing this burden allows the body to begin repairing itself.
4. Step 2: Replace
Replace harmful foods with anti-inflammatory, nutrient-dense options such as salmon, bone broth, fruits, vegetables, and herbs like turmeric and ginger. Incorporate digestive enzymes, proper sleep hygiene, and stress-relieving practices such as yoga and meditation to support healing.
5. Step 3: Reinoculate
Reintroduce beneficial bacteria through probiotics and fermented foods like yogurt, kimchi, sauerkraut, and water kefir. Use prebiotics to help these bacteria thrive. This supports digestion, immunity, and even mood regulation.
6. Step 4: Repair
Use nutrients and supplements that support gut lining repair—like omega-3s, zinc carnosine, L-glutamine, quercetin, and vitamin D. These help restore the integrity of the intestinal wall and prevent leaky gut.
“Although the steps may seem simple, they must be incorporated strategically to be effective. It is important to work with a practitioner who specializes in gut health for best results,” Dr. Firlande suggests.
Improving your diet and lifestyle is essential for maintaining gut health. Eat fiber-rich foods, antioxidants, and probiotics. Manage stress, sleep well, and stay physically active to support a resilient microbiome.
Dr. Firlande Volcy, NMD
Naturopathic Doctor, Weight Loss Coach and Gut Health Expert
Meet Dr. Firlande! With over 15 years of experience in natural medicine, she specializes in digestive wellness, thyroid support, and sustainable weight loss. Her integrative approach combines nutrition, supplementation, and lifestyle to address root causes and support long-term health.
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