3 Tips To Spring Clean Your Gut + Overnight Oat Recipe

Written and medically reviewed by Dr. Courtney Ranieri, ND, a licensed naturopathic doctor registered with the College of Naturopaths of Ontario (Reg. #3726). Last reviewed July 2026.

"all disease begins in the gut"

and in many ways, it couldn't be more true. We know that when your gut health isn't in the best shape, it can impact all aspects of health, from your hormones to your immune system.

On top of that, nobody likes to feel uncomfortable or bloated. As the weather gets warmer, that feeling can be the ultimate downer. This Spring, let's explore some ways to optimize your gut health.

1) Boost Your Microbiome

The microbiome is the collection of microorganisms living in and on our bodies. Did you know that a healthy human gut is home to around 3 to 4 pounds and up to 1000 different species of bacteria? Most bacteria is beneficial and necessary to help break down food, keep harmful bacteria out, synthesize vitamins and absorb nutrients.

How to Support Your Microbiome:

• Get enough fibre. Healthy bacteria in your gut feed off fibre in foods. Bulk up on foods like veggies, fruits, flax, chia seeds and whole grains.
• Include probiotic-rich foods like coconut yogurt, kefir, vegetable ferments (like sauerkraut) and kombucha to help support your microbiome.
• Probiotic supplements can also help, if necessary.

2) Improve Stomach Acidity

Low stomach acid is one of the most common digestive issues I see in practice and the most overlooked. We need optimal amounts of stomach acid (hydrochloric acid) to kill off harmful bacteria, activate digestive enzymes and breakdown, absorb and digest food and nutrients.

When there isn't enough stomach acid, food doesn't get broken down fully allowing bacteria to feed and ferment it causing a lot of gas buildup and bloating. Chronic low stomach acid can also lead to SIBO, Small Intestinal Bacteria Overgrowth.

Common Symptoms of Low Stomach Acidity:

• bloating
• gas
• burping
• indigestion
• abdominal discomfort
• heartburn, GERD + reflux
• low iron or vitamin B12 levels
• frequent gut infections

3) Limit FODMAP Foods

'FODMAP' is an acronym for a group of carbohydrates that are difficult for the body to digest. Instead of being quickly broken down and absorbed like other carbohydrates, FODMAPs move through the gut undigested causing it to ferment due to bacteria in the colon feeding on it. This increases the amount of fluid and gases in the bowel.

Studies have linked FODMAPs to many digestive symptoms we associate with IBS like bloating, gassiness, diarrhea and discomfort. Some studies have shown that up to 75% of people with IBS experience a benefit from removing FODMAPs from their diet.

BONUS: If you've done it all and still aren't noticing changes, testing can help!

If you're still experiencing digestive concerns, digestive testing like Microbiome Testing, Food Sensitivity Testing, SIBO Testing and Comprehensive Stool Analysis testing can help to understand and treat the root cause of your concerns.

Let's optimize your gut health, book now.

Digestion-Friendly Overnight Oats

Packed with fibre, probiotic-rich foods and anti-inflammatory berries + cinnamon to start your day in a gut-healthy way.

Ingredients (2 servings):

• 1 cup Oats (quick or rolled)
• 1 cup Organic Non-Dairy Milk like coconut, almond or oat milk
• 1/2 cup Water
• 3 tbsp Coconut Yogurt
• 1 tbsp Chia Seeds
• 1 1/2 tbsp Maple Syrup
• 1/2 cup Frozen Strawberries, Blueberries or Raspberries
• 1 tbsp Hemp Seeds
• 1 tsp Cinnamon
• Optional: 1/2 tsp fresh ginger or ginger powder

Directions:

• Combine oats, non-dairy milk, water, coconut yogurt, chia + hemp seeds, maple syrup and cinnamon together. Mix well. Stir in frozen berries.
• Divide mixture into 2 separate glass containers and store in fridge overnight.
• Enjoy the next morning cold from the fridge or microwave for 30 to 60 seconds before eating.
• Refrigerate for up to three days.

About the author

Dr. Courtney Ranieri, ND is a board-licensed naturopathic doctor and the founder of Somewhere Health. She earned her Doctor of Naturopathic Medicine at the Canadian College of Naturopathic Medicine in Toronto and holds an Honours Bachelor of Science from the University of Western Ontario. Her clinical focus spans hormonal health, fertility, digestion, and women's health, with advanced training in pelvic floor therapy and integrative fertility care.

Book a visit with Dr. Courtney