Step 1 for Gut Health: Cut the 3 Gut Wreckers
If you’ve been feeling tired, bloated, foggy, or just “off,” you’re not alone. Most of us don’t realize how much of that comes back to our gut. The good news? Healing doesn’t have to be complicated. In fact, the very first step is simply removing the biggest gut wreckers:
Seed oils
Refined grains
Refined sugars
I even made a funny reel about this our social media. watch it here on Instagram!
Let’s break down why these three cause so much trouble—and what you can eat instead.
1. Seed Oils
Seed oils (like soybean, corn, canola, and sunflower oil) are found in most processed foods. They’re cheap to produce, but they’re also high in unstable fats that easily oxidize (go rancid) in your body.
That oxidation = inflammation, and chronic inflammation weakens your gut lining, feeds the wrong bacteria, and leaves your body feeling run-down.
Better swaps: Cook with butter, ghee, coconut oil, avocado oil, or olive oil.
2. Refined Grains
White flour, white bread, crackers, and most cereals have been stripped of their nutrients, leaving behind empty carbs that spike your blood sugar but don’t feed your gut.
Without fiber and minerals, refined grains actually make it harder for your gut bacteria to thrive—and over time, that imbalance leads to bloating, cravings, and sluggish digestion.
Better swaps: Fresh-milled flour, sourdough, brown rice, oats, or any whole grain where you can still see it looks like…well, a grain.
3. Refined Sugars
Sugar isn’t just “empty calories”—it’s fuel for the wrong bacteria and yeast in your gut. Too much sugar creates an imbalance (called dysbiosis), which can lead to fatigue, mood swings, and even skin issues.
Better swaps: Raw honey, maple syrup, or fruit when you need something sweet. (And when you start healing, you’ll find you don’t crave nearly as much.)
Encouragement for the Journey
I know what you’re thinking: “That sounds like a lot to change.”
But here’s the truth—you don’t need to overhaul your whole life in one week.
Start with one small swap:
Use butter instead of vegetable oil.
Switch white bread for sourdough.
Swap soda for sparkling water with lemon.
Every single change makes a difference. Your gut is resilient and wants to heal—it just needs you to give it the right tools.
The Bottom Line
Cutting seed oils, refined grains, and refined sugars isn’t about perfection—it’s about creating space for healing. And once you do, you’ll be amazed at how much better you feel: more energy, less brain fog, better digestion, and even clearer skin.
Your gut health journey doesn’t start with fancy supplements or complicated protocols. It starts here, with three small steps.
You’ve got this—and I promise, your future self will thank you. 💛