How to Heal Your Gut with Author and Nutritionist Lee Holmes

Your gut plays an important role in your health and happiness. A healthy gut can boost the absorption of nutrients, speed up weight loss and prevent cravings. Whatever you put into your gut will ultimately affect your overall health and wellbeing. Everything you consume goes through your gut. Therefore it makes sense that it will determine how your body functions from day to day.

What will Happen if Your Gut is Unhealthy?

If your gut is unhealthy, it can cause more than just stomach ache, gas, bloating, or diarrhoea. Most of our immune system is found in the gut. Imbalances in the gut have been associated to several health problems including:

  • Hormonal imbalances
  • Autoimmune diseases
  • Diabetes
  • Chronic fatigue
  • Fibromyalgia
  • Anxiety
  • Depression
  • Skin problems

Healing The Unhealthy Gut

Author and nutritionist, Lee Holmes, was once diagnosed with autoimmune disease and fibromyalgia in 2006. During those times, she was under medication, taking twenty pills a day the doctors had prescribed to help with her conditions. Bravely, she decided to take a different path which led her to find a better quality of life free from drugs.

One of Holmes’ books, Heal Your Gut, contains an informative, simple and achievable gut healing protocol which aims to inspire, motivate and bring about natural healing to the body through foods.

Heal Your Gut helps people reset and cleanse their digestive tracts. The healing program is divided into four phases over four weeks, beginning with a gentle, liquid diet before putting the ‘good stuff’ back in.

4 Phases in Healing Gut (Based on Holmes’ Heal Your Gut)

Phase 1

The first phase focuses on healing the gut with foods that are easy to digest such as smoothies and soups. Your gut can handle soft foods as they are very gentle and allow the gut to heal. This also means avoiding foods that will irritate your gut. All heavy and hard to digest foods should be reduced. This phase also encourage starting anti-inflammatory diet in the 4-week period.

Phase 2

The second phase is about cleansing the body with things like Epsom salt baths, dry body brushing and coconut oil. This phase is all about detoxifying your body. This recommends gradually including natural antibiotic or antifungal to kill off yeasts and bacteria.

Phase 3

The third phase is where you put the good stuff back in. It encourages eating pre and probiotic-rich foods such as vegetables, kefir and kimchi. These foods rejuvenate and replenish a microbiome damaged by antibiotics or poor diet. The aim of this phase is to repopulate your gut with healthy foods that promote good bacteria. Good bacteria help protect the GI tract and help with digestion.

Phase 4

The fourth phase focuses on looking at your life and getting rid of any negative aspects that could affect your life and gut health. This encourages ‘detoxifying’ your life and resolving outstanding emotional issues. You’ll also learn to love yourself and develop a sense of gratitude.

If you feed yourself with unhealthy foods, it won’t be a surprise if your health becomes messed up. But the good news is that it’s not hard to reboot your system and start fresh. The best way to do it is to try the Heal Your Gut program by Lee Holmes. As long as you’re dedicated, resetting your entire body is possible.

Lee Holmes’ Gut-Friendly Recipes to Try

Almond Milk Jelly Cup

Gelatine is a great source of special proteins which help seal your gut wall and improve the integrity of the gut lining. It also promotes healthy bowel movements because one of the gut-healing attribute of gelatin is to absorb water and help keep fluid in the digestive tract.


  • 250 ml (9 fl oz/1 cup) almond milk
  • 2 teaspoons powdered gelatine
  • 1/4 teaspoon vanilla powder
  • 1/2 teaspoon powdered stevia


  1. Put half the almond milk and the gelatine in a small saucepan over low heat.
  2. Whisk briskly until the gelatine is dissolved.
  3. Remove from the heat and add the remaining almond milk along with the vanilla and stevia, and whisk to combine.
  4. Pour into one or two glasses or jelly moulds and refrigerate until set.

Note: The jelly can be stored in an airtight container in the fridge for up to 2 weeks.

Makes 250 ml (9 fl oz/1 cup)


Supercharged Lamb Bone Broth

If you are having digestive problems, bone broth is one of the most recommended foods to consume. Bone broth is rich in nutrients glycine and proline, which are important for connective tissue function. This means they help heal and seal the gut. This is a must-try for people with chronic inflammation or autoimmune disorders.


  • 60 ml (2 fl oz/1/4 cup) extra virgin coconut oil
  • 1 kg (2 lb 4 oz) lamb marrow bones
  • 2 litres (68 fl oz/8 cups) filtered water
  • 2 carrots, peeled and roughly chopped
  • 2 celery stalks, roughly chopped
  • 3 garlic cloves
  • 1 onion, peeled and quartered
  • 1 bay leaf
  • 2 tablespoons apple cider vinegar
  • Celtic sea salt and freshly cracked black pepper, to taste


  1. Preheat the oven to 200°C (400°F).
  2. On the stovetop, melt the coconut oil on a casserole dish over medium heat. Add bones. Stir until coated in oil. Add the lid and transfer the casserole dish to the oven. Bake for 30 minutes or until bones turn brown.
  3. Return the casserole dish to the stovetop, cover with filtered water and add the rest of the ingredients including the seasoning. Bring to a boil then reduce heat as low as possible. Simmer for 4-6 hours. Add a little more filtered water from time to time if necessary.
  4. Remove from heat. Cool and strain. Refrigerate until the fat solidifies on top. Remove the fat and store the stock in an airtight container. Place in the fridge or freezer or freeze in ice trays.


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