Gut health is an important topic, and it appears that the phrase “you are what you eat” can now be taken literally. Dysbiosis is affecting many people worldwide and is defined as an imbalance in the different types of microscopic organisms living in the human body. The gut is central to overall well-being influencing a wide range of bodily functions beyond digestion.
It is believed that a whole slew of health conditions is related to an imbalanced gut. Doctors have called the digestive system the second brain because it uses the same chemicals and cells as the brain to help us digest and to alert the brain when something is amiss per Harvard Health. Communication between the gut and brain is becoming a focal point for researchers. Illnesses that are related to this imbalance are:
IBS (irritable bowel syndrome)
IBD (inflammatory bowel disease)
Metabolic disorders (obesity, diabetes)
Allergies (food allergies and sensitivities)
Autoimmune (body’s natural defense mistakenly attacks its own cells)
Anxiety and depression
Leaky gut syndrome (intestines become permeable to toxins that leak into your bloodstream)
So, what’s causing an abundance of people to experience dysbiosis? Many believe it’s our food supply that’s filled with toxins. Diet-induced dysbiosis has been studied by the NIH and shows how different foods can increase or decrease bacteria. These gut-altering foods can cause inflammation or metabolic responses. A lack of diversity in the gut bacteria is wreaking havoc on many people’s digestive systems. It’s also believed that a diet lacking fiber typically has a less diverse microbiome (Medical News Today.) Here is a list of factors that can cause an unhealthy gut:
Antibiotics
Medications (NSAIDs, Proton Pump Inhibitors (PPI), antacids, anti-depressants, sleeping pills, laxatives, statins)
Alcohol (disrupts the mucus that lines the gut)
Smoking (nicotine can modify periodontal, intestinal, and respiratory tracts)
High sugar diet (disrupts the intestinal barrier)
Chronic stress (diminishes healthy gut microbiome)
Infections (c difficile, h pylori)
Environmental Toxins (heavy metals, pesticides)
Lack of Vitamin D (reduced exposure to sunlight)
Nutrition is of the utmost importance when it comes to a balanced microbiome so foods with a variety of colors are highly beneficial. The “rainbow diet” offers an array of nutrients from each color. UPMC explains how phytochemicals are responsible for the color, taste, and smell of the food but also how it correlates to health benefits. Experts say that we should focus on eating 30 different plants a week (The Guardian.) This sounds grueling, but you’re probably eating more than you realize.
Besides color, it is believed that fermented foods increase healthy bacteria and decrease detrimental bacteria. Stanford Medicine states that fermented foods decrease inflammatory proteins in the body. They also strengthen the walls of the intestines to prevent leaky gut. It’s important to know that our diet affects our immune system and overall health. Here are fermented foods that are known to create a healthy gut:
Sauerkraut
Kimchi
Yogurt
Sour cream
Buttermilk
Kefir
Cheese (blue, gouda, cheddar, parmesan)
Sourdough bread
Kombucha
Cider
70-80% of a person’s immune system resides in their gut so having an imbalance can lead to many health issues. If it’s not in good health, it could manifest into a variety of symptoms that affect other parts of the body. These symptoms are often interconnected and may not seem immediately linked to gut health. However, addressing the root cause through diet and lifestyle changes can improve these issues. Signs of gut imbalance may include:
Skin issues (acne, psoriasis, eczema, rosacea)
Bloating
Nausea
Diarrhea
Food allergies/sensitivities
Frequently feeling unwell
Mood changes
Fatigue
Brain fog
Joint pain or muscle aches
Sugar cravings
A stool sample, biopsy of the small intestine, or at-home testing kits are methods to test the microbiome. Talk to your doctor about which is best for you. If a doctor determines there is a concern with your gut health, there are multiple approaches to improve the flora. Individuals that practice the well-rounded gut health strategies below will have a better chance of maintaining their well-being:
Probiotics (yogurt, fermented foods, supplements)
Prebiotics (asparagus, bananas, garlic, apples, artichokes, barley)
Balanced diet (whole foods, unprocessed)
Reduce stress (self-care routine)
Adequate sleep
As you review the list above and think about your own health it seems that nutrition, exercise, and sleep are usually part of the equation for many health challenges. It’s no surprise that these are integral factors for an individuals’ vitality. Be mindful of what you’re putting in your grocery cart. Strive to include a variety of colors so you’re covering all your bases. Focusing on nutrition and a healthy lifestyle can lead to an abundant, active lifestyle. Optimizing your gut health can significantly improve your quality of life and longevity. Comment below on how you find ways to eat a variety of colors.
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