fbpx

How to Improve Gut Health

Hippocrates was a bright guy. He said, “All disease begins in the gut.”

 

And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system, usually referring to the intestines, specifically) has a bigger role in many diseases than we used to think, which is why I’ve written about it so much. (If you like this post, you can go deep and read more about “the gut-brain axis” and microbes here, here, here, here, here, here and here.)

And if you’ve read my other posts, you know we’re not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this.

Our gut is the portal to the outside world. It’s almost like a tube shaped barrier passing through us, and which we interact with.

It is here where we take in disease-causing viruses, and helpful and unhelpful bacteria and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We’re just learning the connections between our gut and other areas of our body, like our brain. Not just our gut per se; but, its friendly resident microbes too.

These guys also have newly discovered roles in our gut health and overall health, which is why I can’t stop talking about them.

Today though, I am starting back at the overview, much less technical for folks and also more practical.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally, with a recipe to boot 🙂.

 

Our gut’s role in our overall health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

 

FUN FACT: About 70% of our immune system lives in and around our gut.

 

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

 

How to improve gut health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants.

Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, liver, and fish.

 

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.

And it’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function, but don’t forget the uber-important lifestyle factors like getting enough sleep, relaxing more and stressing less, and getting the right amount (and intensity) of exercise for you.

Conclusion

The function of your gut is key to your overall health. The microbiota-gut-brain axis is an active area of research now. There is a tonne of research digging into the vast and varied interconnections between our gut and our brain.

There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

There are a number of foods that we can feed our gut that can help our moods, and reducing our stress can have a significant impact on several digestive diseases.

The main ways to improve both of the main pillars naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

 

Recipe (Probiotic-rich): Fermented Carrots

12 Servings

 

1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced

1 clove garlic, smashed (optional)

Instructions

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, like a Mason jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don’t float (you can use a “fermenting weight”).

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavour will develop. Feel free to open and taste.

Serve & enjoy!

 

Tip: Use this as a side dish, or even a snack.

 

References for this and all the other posts on this topic:

Avetisyan, M., Schill, E. M., & Heuckeroth, R. O. (2015). Building a second brain in the bowel. The Journal of Clinical Investigation, 125(3), 899–907. http://doi.org/10.1172/JCI76307

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4362233/

Bonaz, B. (2013). Inflammatory bowel diseases: a dysfunction of brain-gut interactions? Minerva Gastroenterol Dietol, 59(3):241-59.

LINK:  https://www.ncbi.nlm.nih.gov/pubmed/23867945

Bonaz, B., Bazin, T., & Pellissier, S. (2018). The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis. Frontiers in Neuroscience, 12, 49. http://doi.org/10.3389/fnins.2018.00049

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808284/

Brzozowski, B., Mazur-Bialy, A., Pajdo, R., Kwiecien, S., Bilski, J., Zwolinska-Wcislo, M., … Brzozowski, T. (2016). Mechanisms by which Stress Affects the Experimental and Clinical Inflammatory Bowel Disease (IBD): Role of Brain-Gut Axis. Current Neuropharmacology, 14(8), 892–900. http://doi.org/10.2174/1570159X14666160404124127

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5333596/

Burokas, A., Moloney, R.D., Dinan, T.G. & Cryan, J.F. (2015). Microbiota regulation of the Mammalian gut-brain axis. Adv Appl Microbiol, 91:1-62. doi: 10.1016/bs.aambs.2015.02.001. LINK:  https://www.ncbi.nlm.nih.gov/pubmed/25911232

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 : Quarterly Publication of the Hellenic Society of Gastroenterology, 28(2), 203–209.

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

Dash, S. R., O’Neil, A., & Jacka, F. N. (2016). Diet and Common Mental Disorders: The Imperative to Translate Evidence into Action. Frontiers in Public Health, 4, 81. http://doi.org/10.3389/fpubh.2016.00081

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4850164/

Dinan, T. G., & Cryan, J. F. (2016). Mood by microbe: towards clinical translation. Genome Medicine, 8, 36. http://doi.org/10.1186/s13073-016-0292-1

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822287/

Eriksson, E. M., Andrén, K. I., Kurlberg, G. K., & Eriksson, H. T. (2015). Aspects of the non-pharmacological treatment of irritable bowel syndrome. World Journal of Gastroenterology : WJG, 21(40), 11439–11449. http://doi.org/10.3748/wjg.v21.i40.11439

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616219/

Furness, J.B., Callaghan, B.P., Rivera, L.R. & Cho, H.J. (2014). The enteric nervous system and gastrointestinal innervation: integrated local and central control. Adv Exp Med Biol, 817:39-71. doi: 10.1007/978-1-4939-0897-4_3.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/24997029

Gao, J., Xu, K., Liu, H., Liu, G., Bai, M., Peng, C., … Yin, Y. (2018). Impact of the Gut Microbiota on Intestinal Immunity Mediated by Tryptophan Metabolism. Frontiers in Cellular and Infection Microbiology, 8, 13. http://doi.org/10.3389/fcimb.2018.00013

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808205/

Jiang, H., Ling, Z., Zhang, Y., Mao, H., Ma, Z., Yin, Y., Wang, W., Tang, W., Tan, Z., Shi, J., Li, L. & Ruan, B. (2015). Altered fecal microbiota composition in patients with major depressive disorder. Brain Behav Immun, 48:186-94. doi: 10.1016/j.bbi.2015.03.016.

LINK:  https://www.sciencedirect.com/science/article/pii/S0889159115001105?via%3Dihub

Johns Hopkins Medicine. The brain-gut connection. Accessed March 7, 2018.

LINK:  http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

Knight, R., Callewaert, C., Marotz, C., Hyde, E.R., Debelius, J.W., McDonald, D. & Sogin, M.L. (2017). The Microbiome and Human Biology. Annu Rev Genomics Hum Genet, 18:65-86. doi:10.1146/annurev-genom-083115-022438.

LINK:  http://www.annualreviews.org/doi/full/10.1146/annurev-genom-083115-022438?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed

LeBlanc, J. G., Chain, F., Martín, R., Bermúdez-Humarán, L. G., Courau, S., & Langella, P. (2017). Beneficial effects on host energy metabolism of short-chain fatty acids and vitamins produced by commensal and probiotic bacteria. Microbial Cell Factories, 16, 79. http://doi.org/10.1186/s12934-017-0691-z

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5423028/

Lerner, A., Neidhöfer, S., & Matthias, T. (2017). The Gut Microbiome Feelings of the Brain: A Perspective for Non-Microbiologists. Microorganisms, 5(4), 66. http://doi.org/10.3390/microorganisms5040066

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748575/

Ma, N., Guo, P., Zhang, J., He, T., Kim, S. W., Zhang, G., & Ma, X. (2018). Nutrients Mediate Intestinal Bacteria–Mucosal Immune Crosstalk. Frontiers in Immunology, 9, 5. http://doi.org/10.3389/fimmu.2018.00005

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787545/

McKean, J., Naug, H., Nikbakht, E., Amiet, B. & Colson, N. (2017). Probiotics and Subclinical Psychological Symptoms in Healthy Participants: A Systematic Review and Meta-Analysis. J Altern Complement Med, 23(4):249-258. doi: 10.1089/acm.2016.0023.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27841940

Opie, R.S., O’Neil, A., Itsiopoulos, C. & Jacka, F.N. (2015). The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials. Public Health Nutr, 18(11):2074-93. doi: 10.1017/S1368980014002614.

LINK:  https://www.ncbi.nlm.nih.gov/pubmed/25465596/

Pellissier, S. & Bonaz, B. (2017). The Place of Stress and Emotions in the Irritable Bowel Syndrome. Vitam Horm. 2017;103:327-354. doi: 10.1016/bs.vh.2016.09.005.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/28061975

Pirbaglou, M., Katz, J., de Souza, R.J., Stearns, J.C., Motamed, M. & Ritvo, P. (2016). Probiotic supplementation can positively affect anxiety and depressive symptoms: a systematic review of randomized controlled trials. Nutr Res, 36(9):889-898. doi: 10.1016/j.nutres.2016.06.009.

LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27632908

Rogers, G. B., Keating, D. J., Young, R. L., Wong, M.-L., Licinio, J., & Wesselingh, S. (2016). From gut dysbiosis to altered brain function and mental illness: mechanisms and pathways. Molecular Psychiatry, 21(6), 738–748. http://doi.org/10.1038/mp.2016.50

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879184/

Science Daily. Sympathetic Nervous System. Accessed March 7, 2018.

LINK:  https://www.sciencedaily.com/terms/sympathetic_nervous_system.htm

Sender, R., Fuchs, S. & Milo, R. (2016). Revised Estimates for the Number of Human and Bacteria Cells in the Body. PLoS Biol 14(8): e1002533. https://doi.org/10.1371/journal.pbio.1002533
LINK:  http://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.1002533

TILLISCH, K., LABUS, J., KILPATRICK, L., JIANG, Z., STAINS, J., EBRAT, B., … MAYER, E. A. (2013). Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology, 144(7), 10.1053/j.gastro.2013.02.043. http://doi.org/10.1053/j.gastro.2013.02.043

LINK:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3839572/

UpToDate: Chron Disease. Accessed March 9, 2018

LINK:  https://www.uptodate.com/contents/crohn-disease-beyond-the-basics

UpToDate: Irritable Bowel Syndrome. Accessed March 9, 2018.

LINK:  https://www.uptodate.com/contents/irritable-bowel-syndrome-beyond-the-basics

http://www.precisionnutrition.com/all-about-nutrition-gut-health

Wang, W., Wang, F., Fan, F., Sedas, A.C. & Wang, J. (2017). Mind-Body Interventions for Irritable Bowel Syndrome Patients in the Chinese Population: a Systematic Review and Meta-Analysis. Int J Behav Med, 24(2):191-204. doi: 10.1007/s12529-016-9589-0.
LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27646279

Zheng, P., Zeng, B., Zhou, C., Liu, M., Fang, Z., Xu, X., Zeng, L., Chen, J., Fan, S., Du, X., Zhang, X., Yang, D., Yang, Y., Meng, H., Li, W., Melgiri, N.D., Licinio, J., Wei, H. & Xie, P. (2016). Gut microbiome remodeling induces depressive-like behaviors through a pathway mediated by the host’s metabolism. Mol Psychiatry, 21(6):786-96. doi: 10.1038/mp.2016.44.

LINK:  https://www.ncbi.nlm.nih.gov/pubmed/27067014?dopt=Abstract

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

About Dana Green Remedios

Holistic Nutritionist

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.