Gut Dysbiosis: What It Is + How to Heal It Holistically

your gut is like an internal ecosystem—delicate, complex + powerful. when that ecosystem is in balance, it helps regulate your hormones, immune system, digestion + your mood. but when the harmful bacteria begin to outweigh the beneficial ones, it leads to gut dysbiosis—a state of imbalance that can greatly harm your health.

let’s dive into what actually causes dysbiosis + specific, holistic ways you can begin supporting your gut today.

what causes gut dysbiosis?

antibiotics + medications
antibiotics don’t discriminate—they kill good + bad bacteria alike. repeated use, especially without any post-antibiotic protocol, is a top contributor to dysbiosis. other medications like NSAIDs, birth control + antacids can also weaken the gut barrier + shift the microbiome.

processed foods + sugar
a diet high in refined carbs, sugar + seed oils feeds harmful bacteria + yeast like candida. over time, this starves your beneficial microbes, weakening the gut lining + increasing inflammation.

chronic stress
stress alters the gut environment by lowering stomach acid, slowing digestion + triggering inflammation. it also weakens the tight junctions in your gut lining, leading to “leaky gut.”

lack of microbial diversity
a narrow diet with limited fiber + plant variety reduces microbial diversity—meaning fewer types of good bacteria to support immunity, digestion + mood regulation.

environmental toxins
exposure to pesticides, chlorine, heavy metals, plastics + mold can all contribute to microbial imbalance + increase permeability in the gut lining.

holistic solutions to rebuild + rebalance your gut

healing dysbiosis takes time + consistency—but it’s absolutely possible through food, lifestyle, + targeted support.

restore with gut-healing foods (think: soothing + anti-inflammatory)

add in cooked cruciferous veggies (broccoli, cauliflower, kale) for their detox + fiber content

use bone broth regularly to support collagen, gelatin + amino acids that strengthen the gut lining

try slippery elm tea, marshmallow root, or aloe vera juice for their soothing properties

use warming herbs like ginger + turmeric to reduce inflammation

pro tip: pair healing foods with good fats (like ghee or olive oil) to help nutrient absorption + reduce inflammation.

rebuild with fermented foods + probiotic variety

introduce raw fermented foods like:

sauerkraut (rich in Lactobacillus)
kefir (especially goat’s milk kefir)
miso (contains a variety of beneficial yeasts and bacteria)
coconut yogurt or beet kvass for gentle, dairy-free options

start with 1 teaspoon daily and slowly increase to avoid die-off or bloating.

you can also add probiotic supplements, but look for:

strains like Lactobacillus rhamnosus, Bifidobacterium longum + Saccharomyces boulardii

refrigerated brands, or soil-based organisms (SBOs) if you tolerate them

support your digestive fire

poor digestion = more undigested food for harmful bacteria to ferment. to support your stomach acid + enzymes:

sip apple cider vinegar or lemon water 15 minutes before meals

add digestive bitters (herbal tinctures) to stimulate bile and enzymes

eat slowly + chew thoroughly (20–30 chews per bite!)

avoid drinking too much water with meals, which dilutes stomach acid

heal the gut lining + seal the leaks

when dysbiosis causes leaky gut, repairing the gut lining is essential. try incorporating:

l-glutamine powder (an amino acid that fuels gut cells)
zinc carnosine (shown to strengthen the gut lining)
collagen peptides or bone broth (to restore tissue integrity)
licorice root (DGL) and marshmallow root (for soothing repair)

these help reduce permeability + keep harmful substances from crossing into the bloodstream.

regulate the nervous system daily

your gut + brain are constantly communicating. dysbiosis often triggers or is worsened by nervous system dysregulation.

practice vagus nerve stimulation with humming, gargling, cold plunges, or breathwork

try somatic movement, yin yoga, or trauma-informed practices to release stress

build a consistent morning or night ritual that includes grounding activities: walking barefoot, tea rituals, journaling

diversify your diet with prebiotic plant fibers

prebiotics are the food that feed good gut bacteria. Include:

leeks, onions, garlic
green bananas + cooked-and-cooled potatoes (resistant starch)
jerusalem artichokes, dandelion greens, asparagus
flax, chia + hemp seeds

rotate plants throughout the week to keep your microbiome diverse + thriving.

final thoughts

gut dysbiosis does not mean your body is broken. it means your internal ecosystem is asking for a reset. with the right foods, habits + nervous system care, you can create a healing environment where good bacteria thrive + your symptoms begin to fade.

be patient. go slow. remember—true healing is about consistency over perfection.

disclaimer: This post is for educational purposes only and is not medical advice. Always consult with a qualified health professional for personalized recommendations.