The Gut Issue
In the intricate tapestry of human health, there's a hidden gem that often goes unnoticed: the gut. Far from just a mere digestive organ, the gut plays a starring role in our overall well-being, influencing everything from our immune system to our mood. Welcome to the world of gut health—a realm where trillions of microorganisms orchestrate a symphony of biochemical reactions that can make or break our health. This post is part 1 in a discussion about gut health and easy ways you can take better care of your gut.
You may be wondering why exactly gut health is so foundational to our health, and there are many reasons for this. The gut…
Digests and absorbs nutrients. The human body requires over 7,000 nutrients to sustain life. This not only means a healthy diet is necessary, but our gut must be capable of digesting that food and extracting the nutrients. Conditions like acid reflux, IBS, and bloating are signs this digestive process is compromised.
Defends against foreign invaders like bacteria and viruses. In fact, the gut houses a huge part of our immune system and is on the front lines of the ongoing battle to keep us from getting sick.
Assesses the safety of our environment through the quality of food we eat. The body takes cues from the gut in regards to plentifulness of food, nutrients, toxin, and other threats and the body reacts accordingly.
Contains the microbiome which plays a vital role in immune health, hormone balance, mood stability, blood sugar regulation, and more.
Plays a critical role in detoxifying by removing waste and toxin in the stool. If this waste does not exit the body, it gets reabsorbed. Yuck!
Let's focus a little more on the microbiome.
The importance of the microbiome cannot be emphasized enough. The microbiome is composed of a large variety of microbes that feed off the food we eat and produce biproducts that our body then uses. One such example is the short chain fatty acid called butyrate.
These biproducts are necessary for our survival, just as the food we eat is necessary for the microbiome’s survival. It’s an amazing symbiotic relationship! Eating and living in a way to nourish a robust microbiome can be one of the most important ways to prevent disease of all sorts. (I’m talking cardiovascular disease, diabetes, autoimmune disease, and more).
Testing has shown us that healthy guts have a large variety of different species of microbes. And boy are there are a lot of them. We are talking trillions! It’s critically important for the microbiome to be in balance, however. Even ‘good’ microbes can become a problem if they overgrow or spread to the wrong area (like the small intestine). When the good microbes are not plentiful enough, pathogenic microbes can get a stronghold and overgrow. When this happens, we refer to it as dysbiosis, or an imbalance in the microbiome. This is a very common root cause of IBS.
The good news here is that dysbiosis is treatable and therefore most IBS is treatable (without a lifetime of medications!). There are some simple things anyone can do to promote a healthy microbiome and make a real difference in current and future health.
Easy, everyday ways to support the microbiome
Fiber: fiber is sometimes also known as pre-biotics. This is the food for the microbes in the gut. Just like any large family, each type of microbe prefers a slightly different type of fiber. So it’s important to eat a wide variety of different plant fibers to assure a great assortment of microbes. Fiber sources include whole grains, beans, vegetables, and fruits.
Fermented and cultured foods: such as yogurt, kombucha, kimchi, kefir, and lacto fermented veggies. It’s great to include a small serving of one of these foods every day to add some additional probiotics to the gut. Just be careful of added sugars in some of these foods. Yogurt, for instance, can easily have up to 19 grams of sugar! This ends up doing more harm than good so stick to ‘plain’ flavors. That way you can add your own honey, berries, or other natural sweetener and have more control over the amount of sugar you are eating. (Too much sugar feeds the ‘bad’ microbes!)
Probiotics: these days probiotic supplements have become very common and easy to find. Ideally, your diet is doing the job without the need for additional supplementation, however, in some cases I will recommend an over-the-counter probiotic. (keep reading for one example)
Avoid harming the microbiome
Antibiotics: while there are many circumstances when antibiotics are necessary and lifesaving, they can wreak havoc on the microbiome. In general, they do not discriminate between the unwanted infection and the very much wanted microbiome. I always recommend taking a quality probiotic along with antibiotics and continue the use for at least 3 months.
Sugar: excess sugar harms the delicate balance of the microbiome. Many undesirable microbes love sugar and can easily overgrow. This results in a dysbiosis which can sometimes be tricky to resolve. Best to prevent it by limiting sugar intake. This includes carbs, starches, and fruits to some extent.
Certain medications: some pharmaceuticals, in addition to antibiotics, are known to cause changes to the microbiome. Some examples include metformin, proton pump inhibitors, and large doses of MiraLAX. Treating the root cause of conditions related to these medications is a useful way to reduce dependence on them and protect the microbiome.
Alcohol: excess alcohol has a multitude of negative effects on the human body and the gut microbiome is not exempt. Alcohol can be very destructive to the gut and should be limited or eliminated altogether.
It is clear that nurturing a healthy microbiome is a foundational element for achieving overall wellness. From supporting digestion and nutrient absorption to regulating immune function and even influencing our mental health, the gut microbiome is a powerhouse of health potential. By embracing a lifestyle that prioritizes gut-friendly foods, probiotics, and holistic wellness practices, we can cultivate a thriving microbiome and unlock the keys to vibrant health. So, let's toast to our gut microbes—the unsung heroes within us—and embark on a journey towards a healthier, happier life.
…stay tuned for next month’s post for more gut friendly discussion!
