Gut Health Tips: Nutrition Advice from Eugene’s Integrative Medicine Clinic

Gut health plays a central role in overall wellbeing. From digestion and nutrient absorption to immune function and mental health, a balanced gut is key to feeling your best. At Alive Integrative Medicine in Eugene, Oregon, we focus on integrative strategies to support digestive health through nutrition, lifestyle, and evidence-based interventions.

In this guide, we’ll share practical tips and advice to help you optimize your gut health naturally.

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Why Gut Health Matters

Your gut is home to trillions of microbes that influence digestion, immunity, and even mood. Imbalances in the gut microbiome can contribute to:

• Bloating, gas, and indigestion
• Constipation or diarrhea
• Food sensitivities
• Fatigue and brain fog
• Skin issues like eczema or acne
• Mood disorders, including anxiety and depression

Supporting your gut isn’t just about avoiding discomfort — it’s about enhancing overall health and preventing chronic conditions.

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Top Nutrition Tips for a Healthy Gut

1. Prioritize Fiber

Fiber is the fuel for beneficial gut bacteria. Include a variety of soluble and insoluble fiber sources in your diet:

• Fruits: apples, berries, pears
• Vegetables: leafy greens, carrots, broccoli
• Whole grains: oats, quinoa, brown rice
• Legumes: lentils, chickpeas, black beans

Tip: Gradually increase fiber intake to avoid bloating or gas.

2. Eat Fermented Foods

Fermented foods introduce beneficial probiotics to support microbiome diversity:

• Yogurt or kefir (dairy or non-dairy)
• Sauerkraut, kimchi, or pickled vegetables
• Miso, tempeh

Tip: Start with small portions to allow your gut to adjust.

3. Minimize Processed Foods and Added Sugars

Highly processed foods can feed harmful bacteria and promote inflammation. Focus on whole, minimally processed foods whenever possible.

4. Stay Hydrated

Water helps fiber move through the digestive system and supports healthy gut function. Aim for at least 8–10 cups per day, adjusting for activity level and climate.

5. Consider Prebiotics

Prebiotics are specific fibers that feed beneficial bacteria. Common sources include:

• Garlic, onions, and leeks
• Asparagus and Jerusalem artichokes
• Bananas and apples

6. Balance Protein and Healthy Fats

Protein supports tissue repair, while omega-3 fatty acids from fish, chia seeds, and walnuts reduce gut inflammation and support a healthy microbiome.

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Lifestyle Factors That Support Gut Health

Nutrition is just one piece of the puzzle. Integrative medicine emphasizes the importance of holistic lifestyle habits:

• Manage stress: Chronic stress alters gut bacteria and increases inflammation. Try meditation, deep breathing, yoga, or nature walks.
• Sleep well: Poor sleep disrupts the microbiome. Aim for 7–9 hours of quality sleep.
• Move regularly: Exercise supports gut motility and microbial diversity. Even daily walks can make a difference.
• Mindful eating: Slow, intentional eating improves digestion and reduces bloating.

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When to Seek Professional Help

Persistent digestive issues may indicate conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), or food sensitivities. If you experience ongoing symptoms such as severe bloating, pain, diarrhea, or constipation, it’s important to consult a qualified integrative medicine practitioner.

At Alive Integrative Medicine, we take a personalized approach, combining nutritional guidance, lab testing, and lifestyle interventions to address the root causes of gut imbalance, rather than just managing symptoms.

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Meet Our Gut Health & Integrative Medicine Team

Supporting gut health works best with a personalized, holistic approach. At Alive Integrative Medicine in Eugene, Oregon, our team combines nutrition expertise with integrative therapies like acupuncture to help you feel your best.

Your Nutrition Expert

• Bronte Grooms, Nutrition Therapist – Bronte specializes in digestive health, gut microbiome optimization, food sensitivities, and overall wellness. She works closely with patients to create personalized nutrition plans, lifestyle strategies, and lab-guided interventions that address the root causes of gut imbalances. Whether your goal is to reduce bloating, improve digestion, or optimize energy and immunity, Bronte provides tailored guidance to support lasting results.

Complementary Acupuncture Support

For patients interested in combining nutrition therapy with acupuncture, our licensed acupuncturists provide additional support for digestive and systemic health:

• Dr. Isaac Hendler, DAc, MAc, LAc – Focuses on acupuncture and integrative approaches to support digestion, inflammation, and overall wellness.
• Jeff Pufnock, MSOM, PhD, LAc – Specializes in Chinese herbal medicine, stress regulation, and systemic support that complements dietary interventions.

How to choose the right approach:

• If your primary focus is gut health and personalized nutrition, Bronte is your main practitioner.
• If you want to combine nutrition therapy with acupuncture for enhanced digestive or systemic support, Dr. Hendler or Jeff can collaborate with Bronte as part of a coordinated care plan.

This team-based approach ensures you’re supported from multiple angles — nutrition, lifestyle, and integrative therapies — for optimal gut health and overall wellbeing.

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Bottom Line

Gut health is central to overall wellness, and a combination of nutrition, lifestyle, and integrative care can make a real difference. By focusing on fiber-rich foods, fermented products, balanced nutrients, stress management, and professional guidance, you can support a thriving gut and better overall health.

If you’re in Eugene, Oregon, our team at Alive Integrative Medicine can help you create a personalized gut health plan that fits your lifestyle and health goals.