Are you feeling a little confused about your gut health and don’t know where to start to have a healthy gut? Well, you’re not alone! 

Did you know that the gut microbiome is often referred to as the second brain? That’s right, the gut and its microbiome play a huge role in our overall health and well-being. 

Whether you are looking to improve your gut health or simply curious about this fascinating and complex system, this blog post is a great starting point. Let’s dive in! 

Why is your gut microbiome important?

It has become widely recognized that your overall well-being is largely dependent on your gut microbiome health.[1] Imagine your gut as a city, and the microbiome as the citizens. Just like a city needs a diverse population to thrive, your gut also needs a diverse mix of bacteria to function properly. It helps in the digestion process, specifically the breakdown of complex carbs and fibers. It also shapes your immune system by identifying and fending off harmful pathogens, and supports your mental health through the production of neurotransmitters. The gut microbiome is also involved in the production of certain vitamins and amino acids, such as vitamin B and K.[2]  

What is the gut-brain axis?

Have you ever had a “gut feeling” or felt “butterflies” in your stomach? These sensations coming from your stomach suggest that your brain and gut are connected.

The gut-brain axis, also known as the GBA, refers to the close communication and interaction between the central nervous system (the brain) and the enteric nervous system (the gut). The GBA is responsible for the bidirectional flow of information between the brain and the gut, linking emotional and cognitive centers in the brain with the peripheral functions of the gut. This connection enables the gut to influence the brain, and vice versa.

Studies have shown that imbalances in the gut microbiome can affect the brain and contribute to various mental health issues such as depression and anxiety. On the other hand, stress and emotions can also affect the gut, leading to conditions like irritable bowel syndrome (IBS).[3] 

Maintaining a healthy and diverse gut microbiome through nutritious food, exercise, and stress management can help promote a healthy gut-brain axis and overall well-being.

Diseases related to gut microbiome issues: 

The gut microbiome has been linked to several chronic diseases, and it is thought to play a crucial role in their development and progression, including:

• Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) are digestive disorders characterized by symptoms such as abdominal pain, diarrhea, and constipation. 
• Non-alcoholic Fatty Liver Disease (NAFLD) is a condition in which excess fat accumulates in the liver due to changes in the metabolism of fats, leading to liver damage. 
• Type 2 Diabetes and Obesity are both related to imbalances in the gut microbiome due to changes in the gut microbiome that can impact the way the body processes and metabolizes carbohydrates and fats.
• Imbalances in the gut microbiome have been associated with mental health, as they may affect neurotransmitter production and the regulation of inflammation, leading to mood disorders like depression.

How to improve your Gut Microbiome

1. Consume Fermented foods. Incorporating fermented foods, such as kefir, kimchi, and yogurt, into your diet can help support a healthy gut microbiome by introducing beneficial bacteria to the gut.
2. Consume foods rich in polyphenols and antioxidants. Consuming polyphenol and antioxidant rich foods, such as fruits and vegetables, can help protect the gut microbiome from damage caused by oxidative stress.
3. Eat more Prebiotics and Probiotics. Eating prebiotic foods, such as garlic, onions, and artichokes + adding probiotics, such as S. Boulardii or spore-based probiotics, can help feed the beneficial bacteria in the gut, promoting their growth and improving gut health.
4. Limit intake of artificial sweeteners. Artificial sweeteners are not fermented by the gut bacteria, which can alter the composition and diversity of the gut microbiome
5. Have a fiber-rich diet with plenty of variety. Eating a variety of fiber-rich foods, such as whole grains, legumes, and nuts, provide a food source for the beneficial bacteria in the gut.
6. Take supplements and herbs that promote gut health. Support your gut health by having more ginger, cinnamon, turmeric + some supplements such as Vitamin D and Selenium. You can learn more about which foods, herbs/spices, and supplements improve gut health in this blog post! 
7. Take antibiotics only when necessary. Taking antibiotics can kill both harmful and beneficial bacteria, leading to imbalances in the gut microbiome and an overgrowth of harmful bacteria. 

Bottom line: Supporting your gut microbiome is a vital aspect of overall health and wellness. By making simple changes to your lifestyle and diet, you can give your gut the love and attention it deserves. Remember, by making gut health a priority, you’ll be investing in your long-term health, so if you’re ready to start taking care of it, click here to get on the Mindful Eating Spring Group waitlist! 

References:

1. Jandhyala, S. M., Talukdar, R., Subramanyam, C., Vuyyuru, H., Sasikala, M., & Reddy, D. N. (2015, August 7). Role of the normal gut microbiota. PubMed Central (PMC). Retrieved February 5, 2023. 
2. The microbiome. (2017, August 16). The Nutrition Source. 
3. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology. 

Gastrointestinal issues are quite common and can range from minor inconveniences to severe chronic conditions. Many people may not realize that gut health is not only important for our digestion but also for our overall well-being. In fact, 70% of our immune system is located in our gut. Therefore, keeping our gut healthy is essential for maintaining a strong immune system and preventing all kinds of illnesses.

Leaky Gut

Have you ever noticed that you feel unwell almost every time you eat, but not sure why? There’s a big chance you have a leaky gut that you aren’t aware of. 

Leaky gut, also known as “increased intestinal permeability”, is a condition where the gut’s protective barrier becomes damaged, and there are tiny holes, cracks, or tears in the mucosal layer of your digestive tract.[1] This damage allows undigested food particles, toxins, and bacteria to “leak” through into the bloodstream. This can lead to inflammation in the body and can cause indigestion accompanied by a range of symptoms such as bloating, diarrhea, constipation, nutritional deficiencies, fatigue, headaches, confusion/brain fog, eczema, joint pain, acne and rashes. 

The most direct causes of leaky gut include:[2]

• Autoimmune diseases such as celiac disease and IBD
• Radiation and chemotherapy treatments 
• Excessive use of NSAIDs and alcohol
• Undiagnosed food allergies/sensitivities that trigger an immunological response
• Other diseases that cause intestinal injury, such as HIV/AIDS.

Irritable Bowel Syndrome

Did you know that approximately 20% of adults in the United States suffer from IBS, but many just live with it without seeking medical support? It’s more common in women (more than 70% of all IBS cases are women) and it’s one of the leading causes of missed work days. Additionally, IBS accounts for 12% of all primary care visits and 20% of all GI visits. Crazy, right?!

Irritable Bowel Syndrome (IBS) is a functional gastrointestinal disorder, characterized by chronic abdominal pain, discomfort, bloating, and altered bowel habits, such as constipation and diarrhea. 

IBS can be divided into 3 sub-types depending on the patient’s symptoms:

• IBS-D → abdominal pain and frequent diarrhea
• IBS-C → infrequent bowel movements/constipation
• IBS-M → mix of both IBS-D and C

The exact causes of IBS are not fully understood, but the main triggers include food sensitivities or intolerances, high stress levels, chemicals, and the most common trigger, a diet high in FODMAPs.

There is a standard criteria for diagnosis, however, it’s often diagnosed by process of elimination with blood tests (CBC, TSH, CRP, Celiac Panel), stool studies, and by a colonoscopy and endoscopy. 

Acid Reflux and Heartburn

Acid reflux affects more than 60 million Americans at least once a month, and some of them (approximately 15 million) EVERYDAY! 

Acid reflux, also known as heartburn, is a condition in which stomach acid flows back into the esophagus, causing a burning sensation in the chest or throat. It is mainly caused by a malfunctioning lower esophageal sphincter (LES), pregnancy, or certain foods. 

Here are the most common triggers: 

• Low stomach acidity 
• High stress levels
• Diet high in protein
• Chemical and food sensitivities 

Some medications are prescribed (antacids, H2 receptor blockers, and proton pump inhibitors) along with lifestyle changes, but they only help alleviate the symptoms. Unfortunately, medications often don’t address the root cause of the symptoms. If it isn’t treated properly, it can lead to ulcers and might require surgery. 

How can you improve your gut health?

These are the main food and supplements I personally recommend that can help you strengthen your gut:

Food: 

Low fructose fruits, Fermented veggies, Cultured dairy or dairy-free products 

Herbs and spices: 

Ginger, Cinnamon, Apple cider vinegar and Digestive bitters 

Supplements: 

Pre/Probiotics, Vitamin D, Zinc, Selenium, Glutamine, Betaine HCL & Digestive enzymes

Taking care of our gut health is vital for maintaining overall well-being and should not be overlooked. We all have a unique gut with unique needs, therefore, a personalized approach is necessary to achieve optimal gut health. There is no one-size-fits-all treatment!

Your symptoms are not “in your head”, so if you’re experiencing GI issues, it’s crucial to understand the underlying cause in order to effectively address them. That’s what I’m here for! Schedule a free discovery call with me here to see if you’re a good fit for The Restore Program.

References:

1. Leaky gut and food sensitivity. (2016, August 19). Oxford Biomedical Technologies, Inc; Oxford Biomedical Technologies. 
2. Lipski, E. (1998). Leaky Gut Syndrome. McGraw-Hill Education.