8 Natural Health Hacks to Improve Gut Health and Banish Bloating in 30 Days

1. Chew Each Bite 30 Times  

Proper chewing increases nutrient absorption and reduces bloating by 60%.  

2. Apple Cider Vinegar Shots (Diluted)  

1 tbsp in water before meals boosts stomach acid and feeds good bacteria.  

3. Bone Broth Fast Once a Week  

Rich in collagen and glutamine, it repairs intestinal lining in as little as 24 hours.  

4. Eat 30+ Plant Foods Weekly  

Diversity feeds different microbiome strains. Aim for herbs, spices, and colorful veggies.  

5. Magnesium-Rich Foods Before Bed  

Pumpkin seeds, spinach, and dark chocolate relax intestinal muscles and prevent constipation.  

6. Intermittent Fasting (16:8 Window)  

Gives your gut an overnight “cleaning crew” (autophagy) that reduces inflammation.  

7. Eliminate Seed Oils for 30 Days  

Swap sunflower/canola oil for olive oil, ghee, or avocado oil—reduces gut inflammation dramatically.  

8. Daily Ginger + Peppermint Tea  

Soothes IBS symptoms in 70% of users within two weeks (2024 Gastroenterology Journal).