WHAT IS GUT HEALTH?

When referring to gut health, we specifically address the well-being of your entire digestive system. 

The digestive system has a few different names – gastrointestinal (GI) system or gut being the most common. It includes the mouth, pharynx, esophagus, stomach, small intestine, and large intestine (colon). Additionally, accessory digestive organs, such as teeth, tongue, salivary glands, gallbladder, pancreas, and liver, are outside the digestive tract.

THE GUT-BRAIN CONNECTION

The Gut-Brain connection, or Gut-Brain Axis, is a bidirectional communication system facilitated by the vagus nerve. This two-way information flow influences both thoughts and gut functionality. Stress can disrupt these signals, contributing to gastrointestinal issues. 

Reduced vagal tone, often observed in conditions like irritable bowel syndrome (IBS) or Crohn's disease, indicates an impaired vagus nerve. The digestive system is often called the second brain. Why? Because if the vagus nerve, which connects the brain and digestive system, is cut, it functions fine on its own!

UNDERSTANDING THE GUT MICROBIOME

Your body houses an equivalent number of bacteria as cells, alongside billions of fungi and viruses. These communities are referred to as the gut microbiome. The microorganisms listed previously coexist symbiotically within us; their health is crucial to your well-being.

FACTORS INFLUENCING GUT HEALTH

In Buddhist philosophy, Dharma refers to how individuals live their lives – the sum of their actions, words, experiences, emotions, dietary choices, and social interactions, collectively shaping their environment. This lifestyle, or dharma, is pivotal in holistic health, particularly digestive well-being. It influences gene reactions, impacting issues like leaky gut and other health challenges such as:

A well-maintained gut reduces inflammation throughout the body and optimizes metabolism. Whether dealing with digestive problems, autoimmune conditions, mental health issues, kidney disease, or neurological disorders, the principle remains: healing the gut can positively affect the entire body!

WHAT IS LEAKY GUT?

“Leaky gut” is the common term for increased intestinal permeability—a change in how effectively the intestinal barrier regulates what passes from the digestive tract into the body. 

Your intestinal lining is actually supposed to be permeable. It allows nutrients and water to be absorbed while helping keep microbes and other potentially harmful substances where they belong.

And the gut barrier is more than one thin layer of cells. It includes:

• The gut microbiome
• A protective mucus layer
• Intestinal cells connected by tight junctions
• The immune system just beneath the intestinal lining

When this system becomes disrupted, intestinal permeability may increase.

WHAT CAN AFFECT THE GUT BARRIER? 

Several factors may play a role, including:

• Microbial imbalance or dysbiosis
• Certain gastrointestinal infections
• Intestinal inflammation
• Low fiber intake or reduced short-chain fatty acid production
• Excessive alcohol
• Chronic stress
• Certain medications
• Conditions such as celiac disease or inflammatory bowel disease

Research has also found altered intestinal permeability in association with some autoimmune, metabolic and other chronic conditions. That doesn't mean “leaky gut causes everything.” In many cases, researchers are still working to understand which came first and how the microbiome, inflammation and intestinal barrier influence one another.

LEAKY GUT SYMPTOMS

People with gut-barrier dysfunction may experience symptoms such as those listed here. Other symptoms are also commonly reported. 

But these symptoms are not specific to leaky gut and may have many possible causes.

That is why I don't diagnose intestinal permeability based on symptoms alone. The more useful question is:

What is contributing to your symptoms—and is the intestinal environment part of the picture?

👉 Read more: Leaky Gut Symptoms: What It Is, What It Isn’t, and How to Support Your Gut Lining Naturally.

THE ROLE OF NUTRITION IN GUT HEALTH

Our relationship with food is our most intimate connection with our external environment. What we eat, digest, absorb, assimilate, and excrete ultimately shapes us.

According to a Pew report, 73 percent of people claim to be "very or fairly focused" on consuming healthy foods. However, there is a massive gap between our intentions for a healthy diet and the reality of our eating habits. As a nation, we are grappling with increasing rates of obesity and illness, often resulting from overconsumption of highly processed, nutrient-depleted foods.

FOOD AS INFORMATION

Food plays a crucial role as information for our bodies. It interacts with our genes, either regulating or disrupting normal biological pathways. Each meal contributes to the production of neurotransmitters that influence mood and behavior, while the polyphenols in foods send messages to our immune system, promoting calming responses.

From farm to kitchen, our foods are filled with microbes that influence our microbiome. Opting for nutrient-dense, health-supportive foods sends positive and protective messages, whereas consuming "new-to-nature" foods loaded with chemicals and synthetic ingredients disrupts cellular communication.

FOOD AS MEDICINE

Here are some recommended eating principles that can significantly impact well-being:

1. Eat real food

Embrace the 90/10 or 80/20 rule, where 80-90 percent of your diet consists of whole plant foods, and the remaining 10-20 percent allows for balance.

2. Food as information

Constantly evaluate whether your food choices are steering you toward health or away from it.

3. The life in food gives us life

Recognize that when we consume junk, our immune system responds accordingly. Opt for nutrient-rich options to support your overall health.

4. Eat a rainbow everyday

Aim for 7 to 12 servings of colorful plant foods daily to ensure a diverse range of nutrients.

5. Learn to cook

Embrace the preparation of local, seasonal foods to enhance both flavor and nutritional value.

Read more about Therapeutic Diets here.

COMMON DIGESTIVE DISORDERS

Your health is not solely determined by what you eat. Even those who adhere to a seemingly perfect diet may encounter digestive and other health issues. While we typically digest and absorb 90 to 97 percent of our food, the remaining portion, primarily plant fibers, contributes to bulk and synthesizing short-chain fatty acids (SCFA) in the colon. However, optimal digestion is crucial because even the finest diet is only effective if properly digested!

Digestion involves breaking down food into minute particles, absorbing the nutrient-rich mash through the intestinal lining into the bloodstream, assimilating nutrients and calories into cells, and eliminating waste through the kidneys, bowels, lymph system, and skin. Breakdowns can occur at any of these stages, emphasizing the importance of efficient digestion for overall well-being.

FOR EXAMPLE,

• Bloating and gas indicate that food is fermenting, not digesting!
• Food sensitivities, fatigue, skin rashes, and headaches can mean someone is having issues with the absorption of their food.
• Changes in the intestinal barrier may occur alongside symptoms such as bloating, food reactions or other GI complaints—but those symptoms can have many different causes.
• People with celiac disease have malabsorption issues because their gut lining is so inflamed.
• People with diabetes have a problem with glucose assimilation into the cells.
• Constipation and/or diarrhea are signs of issues with elimination.

SYMPTOMS OF POOR GUT HEALTH

THE IMPACT OF LIFESTYLE AND ENVIRONMENT

Frequently, we turn to a doctor's expertise when confronted with signs or symptoms. Fatigue beyond what we deem normal, bothersome gas, or unexplained pain prompts us to seek medical attention. In addressing these concerns, doctors typically search for diseases and problems. It's well-established that 90 percent of today's health issues stem from our dietary and lifestyle choices. However, Western medicine tends to prioritize medication and surgery over lifestyle adjustments. While medication can alleviate symptoms, it often falls short of addressing the root cause. 

The big question for people is, “Are you willing to change your life to change your health?”

Our lifestyle comprises the roots of our wellness tree. These roots feed our organs and body systems. 

Remember, healing is not a race. Wellness is a process and needs to become a lifestyle!

HOW TO HEAL YOUR GUT

The repair principles are reasonably straightforward. As one of the pioneers in the field, Sidney Baker, MD, said, “Get rid of what you don’t need, and get what you do need.” Based on that theory, the 4Rs were initially put together by Jeffrey Bland, Ph.D. They’ve evolved to include a 5th “R” to ensure a complete holistic approach.

THE 5Rs INCLUDE:

REMOVE

The first step is to remove anything that might be causing inflammation. That can be anything from processed foods and poor-quality fats and oils to parasites, mold, metals, chemicals, infections, and foods that don’t agree with us. Also, consider removing relationships and stressors that no longer serve you.

RESTORE

Replace and restore these factors in your diet with nutrients that help to reduce inflammation and optimize digestive health. Include nutrient-dense foods that restore and nourish the gut, like fruits and vegetables, Extra Virgin Olive Oil, mushrooms, turmeric, rosemary, garlic, coconut and coconut products, wild-caught salmon, mackerel, herring, trout, bone broth, fermented vegetables, high-quality meat in moderation, and nuts and seeds.

RESEED

The third step is reinoculating or reseeding the intestinal microbiota with beneficial bacteria. Eat and expose yourself to beneficial bacteria to reseed your gut daily. It’s much more than taking a probiotic supplement. Although, that can be helpful and is sometimes necessary. Eating kimchi, sauerkraut, yogurt, kefir, miso, tempeh and other fermented foods and beverages; playing with a dog, swimming in the ocean, walking barefoot outside, shopping at your local farmers market, and digging in the dirt also expose you to healthy bacteria from the environment.

RESEAL

The final step is to repair the intestinal lining with specific nutrients and medicinal herbs known to decrease inflammation and reseal intestinal permeability. Repair using foods and supplements such as glutamine, licorice root, fiber, quercetin, collagen, slippery elm, marshmallow root, aloe vera, chamomile, okra, cabbage, goldenseal, geranium, wormwood, and essential fatty acids.

A holistic nutritionist can help you navigate this approach!

PREBIOTICS AND THEIR ROLE

You're likely familiar with probiotics, but prebiotics may be a new concept. Prebiotics nourish the microbiome, fostering the growth of probiotics or beneficial bacteria in the gut. Simultaneously, they diminish disease-causing bacteria like Clostridium difficile and Klebsiella spp.

Humans can't directly digest and utilize prebiotics – this is a task for our microbes. Until 2017, prebiotics were exclusively seen as soluble fibers, like those found in oatmeal, beans, and root vegetables. The updated definition encompasses plant polyphenols, fats (including polyunsaturated and conjugated linoleic acid), and human milk oligosaccharides present in breast milk, as outlined in an expert consensus paper by the International Scientific Association for Probiotics and Prebiotics.

For probiotics to fulfill their role, prebiotics are indispensable. While the average American consumes 2 to 8 grams of prebiotics, optimal gut health recommends a daily intake of 15 to 20 grams. Simply relying on probiotic supplements without enhancing your diet and increasing fiber intake may not yield the desired results.

DIETARY RECOMMENDATIONS: HEALING THE GUT WITH FOOD

PREBIOTIC-RICH FOOD TO INCLUDE AT EVERY MEAL:

PROBIOTIC-RICH FOOD TO INCLUDE EVERY DAY:

PROBIOTICS AND THEIR BENEFITS

Throughout history, people worldwide have consumed cultured and fermented foods. These foods play a huge role in global diets and contributing to improved food security by extending the shelf life of various items. Culturing and fermenting food enhances food preservation, breaks down polyphenols, increases vitamin content, boosts enzyme activity, and facilitates amino acid production. 

These processes also break down antinutrients in foods, such as phytates, tannins, and oxalates. While the significance of fermentation diminished with the advent of food processing and refrigeration, it remains integral for nutritional benefits.

Any cultured or fermented food boasts elevated nutrient levels. Opting for items like cottage cheese over milk, sauerkraut instead of cabbage, and tofu or tempeh in place of soybeans ensures higher B-complex vitamins and vitamin K content.

Here are a few specific probiotic-rich foods and their health benefits:

1. KEFIR

Kefir has more probiotic microbes than yogurt! It supports digestion and immune function while exhibiting antimicrobial properties. Hello, carcinogen protection!

2. KIMCHEE

Kimchee is a traditional Korean condiment made from Napa cabbage and other cabbage or vegetables. It promotes healthy weight, relieves constipation, enhances colorectal health, normalizes serum cholesterol, exhibits anti-clotting effects, and supports brain and immune health.

3. MISO

Fermented soybean paste found in Japanese cuisine. It is nutrient-rich with sodium, choline, manganese, copper, zinc, and protein. Miso also provides cancer protection, lowers blood pressure, possesses diuretic properties, and shields against radiation injury!

LIFESTYLE CHANGES FOR BETTER GUT HEALTH

THE IMPACT OF STRESS ON DIGESTIVE HEALTH

Stress and emotions significantly contribute to various digestive issues, including ulcers, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), constipation, diarrhea, and gastroesophageal disease (GERD). These conditions often show positive responses to stress-reduction techniques.

Read more about reducing stress to heal here.

HOW TO RESTORE NERVOUS-IMMUNE BALANCE

COMMON MISCONCEPTIONS AND
MYTHS ABOUT GUT HEALTH

THE FUTURE OF GUT HEALTH RESEARCH

Although still an emerging science, microbiome research is advancing rapidly! Scientists and nutrition experts are working hard to reveal the intricate links between microbiota and human health, especially concerning dietary influences. 

Read more about the future of gut health research here.

SUPPLEMENTS / VITAMINS FOR GUT HEALTH

If you've ever searched “best supplements for gut health,” you've probably found a very long shopping list. 

The problem?

There isn't one supplement protocol that's right for every gut.

Supplements can be useful tools, but what someone needs depends on why their gut isn't functioning optimally in the first place.

For example:

Research has investigated fiber and prebiotics, probiotics, glutamine, zinc, vitamin D, polyphenols and other nutrients for their effects on the intestinal barrier. Some show promising benefits, but results vary by population, dose, health condition and the marker being measured.  

This is why I don't automatically recommend the same probiotic, glutamine powder or “gut-healing stack” to everyone.

TEST, DON'T GUESS

When symptoms are persistent, functional testing can sometimes help identify:

• dysbiosis
• pathogens or overgrowth
• inflammation
• intestinal immune activity
• digestive insufficiency
• patterns in beneficial bacteria

That information helps us choose supplements with a reason behind them rather than simply adding more products.

Supplements should support your treatment plan—not become your treatment plan.

👉 Read more: Supplements for Leaky Gut: What the Evidence Actually Says.

👉 Learn more: All You Need to Know About GI-MAP Testing.

FAQs ABOUT GUT HEALTH