A Naturopathic
Approach to Better
Digestion

Five practical steps to heal your gut naturally

Dr. Rigobert Kefferputz, ND Naturopathic Doctor • Salt Spring Island, BC

Hi, I'm glad you're here.

In my practice, roughly 70% of the patients I see have some form of digestive complaint – whether it's the primary reason they've come in or something they mention almost as an afterthought. Bloating, heartburn, irregular bowels, food reactions that seem to come out of nowhere. Most have been told their tests are "normal" and to just eat more fiber.

The truth is, your digestive system is far more than a food-processing tube. It houses 70% of your immune system, produces the majority of your serotonin, and acts as a gatekeeper between what belongs in your body and what doesn't. When digestion breaks down, everything downstream follows – energy, mood, skin, hormones, and immunity.

This guide gives you five things you can start doing today to support your gut – no appointment needed. These are the same foundational strategies I walk through with my patients before we ever run a test.

How to use this guide: Don't try everything at once. Pick the section that resonates most, focus on it for two weeks, then layer in the next. Slow, steady changes are what actually stick – and what your gut prefers.
1

Heal Your Gut Lining

Your intestinal lining is only one cell thick – a barrier thinner than a sheet of tissue paper standing between your bloodstream and the outside world. When that lining becomes damaged – by stress, medications, processed foods, or chronic inflammation – gaps develop between the cells. This is often called "leaky gut," and it allows partially digested food particles, bacteria, and toxins to slip through into your bloodstream, triggering immune reactions, food sensitivities, and widespread inflammation.

Drink bone broth regularly Bone broth is rich in collagen, gelatin, and amino acids like glycine and proline that directly nourish and repair the gut lining. Aim for 1 cup daily – homemade is best, or choose a brand with minimal additives.
Consider L-glutamine supplementation L-glutamine is the primary fuel source for the cells lining your intestines. A dose of 3–5 grams daily (in water, on an empty stomach) can support gut-lining repair. This is one of the most well-studied supplements for intestinal integrity.
Minimize NSAID use where possible Ibuprofen, aspirin, and naproxen directly damage the gut lining with regular use. If you rely on these for pain, talk to your doctor about alternatives – there are often gentler options.
Remove the biggest irritants first Highly processed foods, excess alcohol, and refined sugar are the most common offenders. You don't need to be perfect – even reducing these by 50% gives your gut a meaningful chance to heal.
How long does healing take? The gut lining turns over every 3–5 days, but meaningful repair of chronic damage typically takes 4–12 weeks of consistent support. Patience and consistency matter more than any single supplement.
2

Feed Your Microbiome

Your gut is home to trillions of bacteria – a community called the microbiome. These organisms do far more than help you digest food. They produce vitamins, regulate your immune system, manufacture neurotransmitters, and protect you from pathogens. The single biggest factor that determines the health of your microbiome is what you feed it.

Eat prebiotic-rich foods daily Prebiotics are the fibers that feed your good bacteria. The best sources are garlic, onions, leeks, asparagus, Jerusalem artichokes, oats, and slightly green bananas. Start slowly if you're not used to these – your gut will adapt.
Include fermented foods most days Sauerkraut, kefir, kimchi, miso, and natural yogurt introduce beneficial bacteria directly. A Stanford study found that just 6 servings of fermented foods per week significantly increased microbial diversity and reduced inflammatory markers.
Aim for 30+ different plant foods per week This includes vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices – they all count. Each type of plant fiber feeds different bacterial species. Diversity in your diet creates diversity in your gut.
Limit artificial sweeteners and emulsifiers Research shows that sucralose, aspartame, and common food additives like carboxymethylcellulose and polysorbate-80 can disrupt the microbiome and thin the protective mucus layer. Read labels, and choose whole foods when you can.
A practical tip: Keep a running list on your fridge of the different plant foods you eat each week. Most people are surprised to find they rotate through only 10–12 types. Making it visible makes it easy to diversify.
3

Identify Your Triggers

One of the most powerful tools in digestive health costs nothing and requires no special equipment: paying attention. Many people have been reacting to certain foods for so long that the symptoms feel "normal." A simple, structured elimination and reintroduction process can reveal connections that years of testing sometimes miss.

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Remove gluten, dairy, and soy for 21 days as a diagnostic reset
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Reintroduce one food group at a time, waiting 72 hours between each
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Keep a food-and-symptom journal – note reactions at 1–2 hrs and 12–24 hrs
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Track timing and context – eating speed, stress level, and meal size
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Note energy, bloating, bowel changes, skin, and mood after each food
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Avoid eating large meals late at night during the elimination phase
Important distinction: Identifying a trigger doesn't mean you can never eat that food again. Often, once the gut has healed (steps 1 and 2), previously problematic foods can be reintroduced without issue. The goal is awareness, not permanent avoidance.
4

Support Your Digestive Fire

Good digestion isn't just about what you eat – it's about whether your body can actually break it down. Many of my patients are eating well but absorbing poorly because their stomach acid, enzyme production, or bile flow is insufficient. The result: bloating, heaviness after meals, and nutrients passing through without being absorbed. Fortunately, there are simple ways to reignite that digestive fire.

90%
of nutrient absorption depends on adequate stomach acid and enzyme production – yet both decline naturally with age and chronic stress.
A pattern I see often: Patients taking antacids for years actually have low stomach acid, not high. The symptoms can feel identical. If heartburn hasn't resolved with antacids, it's worth exploring this possibility with a practitioner before assuming you need more acid suppression.
Chew each bite thoroughly – aim for 30 times Digestion begins in your mouth. Chewing breaks food into smaller particles and mixes it with salivary enzymes. Most people chew 5–10 times before swallowing. Slowing down can dramatically reduce bloating and improve nutrient absorption – and it's completely free.
Avoid drinking large amounts of liquid with meals Small sips are fine, but gulping water, juice, or other beverages during meals dilutes stomach acid and digestive enzymes. Drink most of your water between meals instead – aim to stop 15 minutes before eating and resume 30–60 minutes after.
Try apple cider vinegar before meals One tablespoon of raw, unfiltered apple cider vinegar in a small glass of water, 10–15 minutes before eating, can help stimulate stomach acid production and improve protein digestion. Not right for everyone – skip this if you have active heartburn or gastritis.
Incorporate bitter foods to stimulate bile Arugula, dandelion greens, radicchio, endive, and artichoke all activate bitter receptors on your tongue, which signal your liver and gallbladder to release bile – essential for fat digestion. A small bitter salad before your main course is a traditional practice with solid science behind it.
5

Calm the Gut-Brain Connection

Your gut and your brain are in constant two-way communication through the vagus nerve – a long, wandering nerve that runs from your brainstem to your abdomen. When you're stressed, anxious, or in fight-or-flight mode, your body literally shuts down digestion. Blood is diverted away from the gut, enzyme production drops, and motility slows or speeds up unpredictably. I've seen patients whose digestive symptoms resolve almost entirely just by changing how they eat, not what they eat.

I've seen patients whose digestive symptoms resolve almost entirely just by changing how they eat, not what they eat.
Practice diaphragmatic breathing before meals Take 3–5 slow, deep belly breaths before you pick up your fork. Inhale for 4 counts, let your belly expand, exhale for 6–8 counts. This activates your parasympathetic nervous system – the "rest and digest" mode your body needs to properly process food.
Eat in a calm, seated state No eating at your desk while working, in the car, or standing at the kitchen counter. Sit down, put your food on a plate, and give yourself permission to just eat. Even 10 quiet minutes makes a measurable difference in how well your body digests.
Stimulate your vagus nerve daily Simple practices that tone the vagus nerve: gargling vigorously with water, humming or singing, splashing cold water on your face, and slow exhale breathing. These build your body's capacity to shift into parasympathetic mode more easily over time.
Address the stress – not just the symptoms If your life is chronically stressful, no supplement or diet will fully fix your digestion. Consider what drains you most and what genuinely restores you. Regular time in nature, meaningful social connection, and adequate sleep are not luxuries – they are digestive medicine.
The gut-brain connection is real. Up to 95% of your body's serotonin is produced in the gut. This is why digestive problems so often come with anxiety, low mood, or brain fog – and why healing the gut can improve mental health in ways that surprise people.

When it's time to go deeper

These five steps address the most common foundations – but some digestive issues need more targeted investigation. Consider working with a practitioner if:

Testing can uncover what no amount of guesswork can – the specific imbalance driving your symptoms. That's where truly personalized care begins.

Ready to get to the root of your digestive issues?

I offer comprehensive digestive assessments, targeted testing, and personalized treatment plans – in person on Salt Spring Island or via telemedicine across British Columbia.

Book a Consultation

drkefferputz.janeapp.com  |  (778) 354-5138  |  rigobert@drkefferputz.com

Dr. Rigobert Kefferputz, ND 13 years helping people who feel unheard and overwhelmed. I listen first, then build a plan around your life – not the other way around.
This guide is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any new supplement, dietary change, or exercise program. © 2026 Dr. Rigobert Kefferputz, ND. All rights reserved.