Gut and Digestive Support With Everyday Pantry Staples: 8 Simple Solutions During Life’s Disruptions

In times of stress and disruption in life, whether from personal hardships or unexpected events, it’s easy for our health to take a backseat. Stress can have a big impact on digestion and gut health, making it even more important to find simple ways to support your body during these times—especially when resources may be limited.

However, there are some simple things you may already have on hand or may be able to easily find at the grocery store, that are budget-friendly and can help support your digestion and gut health during recovery. 

1. Garlic: It is antibacterial, anti-inflammatory, antifungal, antiviral, antiparasitic, and helps regulate harmful gut bacteria and yeast.  It also acts as a prebiotic, encouraging the growth of beneficial “gut bugs”.  Some ideas for incorporating garlic into meals could include soups, canned foods, vegetables, sauces, and stir-fries.
2. Ginger: Encourages the movement of food more quickly through the digestive tract, which can help with constipation, relieve nausea, decrease fermentation in the gut which can relieve gas and bloating, encourage the growth of beneficial gut bacteria, and is anti-inflammatory.  Ginger tea can be a great way to get the benefits of this nutrient.  Simply chop two TBS of ginger, add it to a glass container, pour two cups of boiling water over the ginger strain, and enjoy.
3. Lemon: Helps stimulate the production of stomach acid which helps with breaking down food, especially protein.  It is best taken before a meal.  Juice half a lemon and add it to a small amount of water.  Lemons boast antioxidant and anti-inflammatory properties which can benefit gut health.
4. Unrefined sea salt: Contains electrolytes like sodium, potassium, and magnesium.  Sodium and potassium are cofactors for stomach acid production.  Magnesium helps draw water into the intestines which can help alleviate constipation. Try adding a pinch to each glass of water you drink. 
5. Onion: Contains prebiotic fiber that is not digested but consumed by beneficial gut bugs, which helps increase their growth, improving gut health. Onions contain antioxidants which can help reduce inflammation in the digestive tract. Studies show that onions have protective effects against cancers of the gastrointestinal tract. 
6. Apple cider vinegar: This helps increase stomach acid which helps break down foods in the stomach, especially protein.  Mix 1 TBS into a little bit of water and drink 10-15 minutes before a meal.
7. Baking soda: This can help with symptoms of heartburn when mixed into water. Just a ½ tsp in a cup of water can help reduce symptoms.  Ultimately, you will want to figure out the root cause of heartburn if it’s something that happens frequently, but this can help decrease symptoms.
8. Water: Staying properly hydrated is critical for digestion and overall health.  Read more here about how to know if you’re getting enough water and why it’s the most important nutrient.

I hope these tips offer you simple, tangible ways to support your digestion and gut health, even when times are challenging and resources are limited. Don’t underestimate the power of basic ingredients you may already have in your kitchen or pantry. Even incorporating just one or two of these strategies can help make a difference in how you feel. If this blog article would be helpful to someone you know please pass it on!