Do you have a healthy relationship with your gut?

Gut health is vital to overall health. I know we have all heard this before.

But did you know that our gut health is important to hormone balance, mental health, immune function, and metabolic function? Our gut contributes to the health, balance, and support of many of our bodi’s systems and processes. When our gut is not doing very well, we will feel it. We may not feel it in our gut directly; we may feel it as hormone imbalance, depression, poor energy or metabolic imbalances, and constant infections. Because of this, it makes sense to address gut health when discussing health challenges.

Before I go further into how to have a healthy relationship with the gut, I would like to make sure everyone is sitting at the same table here.

 What is the Gut and what is its job?

A little ANATOMY and PHYSIOLOGY-

Depending on whom you read, the gut (which you may not find this term in a medical dictionary) may seem like the main anatomy with regards to the digestive system. However, the gut is part of the entire digestive system. This system starts technically in the brain, but physically begins in the mouth and ends at the anus. Each part of this system plays a crucial role in breaking down the foods we eat so they can be absorbed.

Enzymes in the mouth are the first step in breaking down foods. It is here where carbohydrates encounter amylase, which loves to take apart carbohydrates. Then, the stomach steps in and does a lot of churn and burn through physical movement and stomach acids, breaking down protein and some fat.

The costars of the digestive system include; the liver, gallbladder, and pancreas. These three throw in some juices to help break down the stuff (aka chyme- or digested food) and help it to become more alkalinized before it enters the gut.

The gut is the small and large intestines; it is home to trillions of microorganisms which include: fungi, viruses, and bacteria. As a collective, these are referred to as the microbiome. Fun fact, there are more bacterial cells in our body than there are human cells AND everyone has their own unique microbiome. One of the main jobs of the gut is to finish the process of breaking down the molecules (vitamins, minerals, lipids, amino acids, and glucose molecules) from the foods consumed, and then absorbing them so they can be carried to areas of the body where the cells can use them.

If the digestive system and the gut are working properly, cells in the body will receive the nutrients they need for the many processes they do every day (your cells are working non-stop 24/7 and they need nutrients/fuel to work). Nutrients from the food we eat, that gets absorbed, may also be used as cofactors for enzymes to function and do their job. The point here, having a functional digestive system and gut is vital to health. For now, we will focus on the gut as this is the place where if there is a problem, it will impact the relationship it has with other parts of the body.

What causes a sad and unhealthy gut?

As I mentioned, a healthy gut is important and dysbiosis is a sign of a sad and unhealthy gut. There are many things that can impact the health of our gut; medications, alcohol, cigarettes, stress, poor diet, lack of exercise/physical movement, not enough time in nature, exposure to harmful pathogens, and environmental toxins. Although we may try our best to avoid some of these things, we can’t eliminate all of these exposures. 

A gut that is challenged (unhealthy) can lead to a condition known as dysbiosis, which is an imbalance of bacteria in the gut. Some symptoms of dysbiosis can include:

·         Chronic fatigue

·         Digestive problems

·         Food intolerance

·         Upset stomach

·         Gas

·         Bloating

·         Constipation

·         Diarrhea

·         Rashes

·         Acne

·         Hormone imbalance

·         Depression

·         Anxiety

·         Cognitive issues (brain fog, poor attention, and concentration)

·         malnutrition

Over time, dysbiosis can become chronic which can eventually manifest into diseases such as; hypothyroidism, fatty liver disease, T2DM, fibromyalgia, and other chronic illnesses.  

What can we do to improve our relationship with our gut?

Food is always a good place to start as food is a source that has a fast impact on the composition of our gut microbiome, and therefore, can create a happy or unhappy gut.

Vegetables! Eat the rainbow! Vegetables offer so many benefits to gut health, from fiber to antioxidants. Some vegetables offer starches that feed the bacteria in the gut that will help it to be healthier, stronger, and better capable of warding off the gut bugs that want to take over the space.

Fermented foods- this is not the same as pickling or bringing. Fermenting is a process of allowing bacteria to establish. These bacterial are mostly a type of lactobacillus. You may have heard of this bacterium. It can be found in many probiotic supplements. This bacterium is beneficial in maintaining a healthy gut microbiome (keeping things in balance if you will).

Fermented foods include: vegetables (yep, here they are again, this time with an added superpower), yogurt, kefir, kombucha*

Note on the kombucha: not all kombucha are the same. Some have excessive sugar added. And too much of kombucha may cause some digestive issues. So consume in moderation.

Fiber- There are two forms of fiber; soluble and insoluble. Some foods may be high in one form over the other, and some have a good amount of both. Most people don’t get enough fiber in their diet, especially if they are consuming the standard western diet (aka Standard American Diet-SAD).  Daily consumption of whole grains, vegetables, nuts, seeds, and legumes are resources for fiber. I recommend eating a diverse amount- mixing things up and trying new things.

Reduce consumption of processed sugars, including artificial sweeteners. Both of these have a negative impact on the gut microbiome.

Food chemicals- whether it is chemicals in processed foods or chemicals sprayed on foods, reducing exposure to these chemicals will improve the gut environment allowing the gut microbiome to thrive and be happy and healthy.

Highly sensitive or allergic foods- If you have a food allergy, you probably already know it, if you aren’t sure it requires testing to determine. High sensitive foods, which are different for each person, you can get tested for or do an elimination diet*to determine what foods your body is challenged by.

Note: It is recommended to work with a Nutritionist on doing an elimination diet. It may seem simple to do, but as I have found personally and working with others, the process of elimination and reintroduction has the potential of causing additional problems.

You are unique- your gut is your unique- and so is your gut relationship

You are unique, there is no one out there exactly like you. This includes your gut. Each of us has a unique gut microbiome; this means that what may work for one person may not work for another. This shouldn’t discourage you from trying different foods or making changes to lifestyle choices to support our relationship with our gut.

I hope you will find having a healthy relationship with your gut is part of your practice in your journey to a happy, healthy life.

If you find your relationship with your gut is complicated, schedule a free discovery call with me and we can chat about how I can help you have a healthier relationship with your gut and your health.