Gut Health 101

Hi, my gut-loving ladies!!

Gut health is a hot topic right now, and with that comes a lot of misinformation. So hello! I’m Melissa, a Registered Holistic Nutritionist, and I'm here to clear a few things up.

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Back to the Basics

Now don’t get turned off by the word “basic.” I know it’s exciting to try all the latest trends and newest supplements. But here’s the thing: you probably don’t need them, and you might actually be doing more harm than good!

Let’s start with an example: ACV. Apple cider vinegar. You know, the liquid “gold” that is meant to be life-changing?

For someone with an under-active stomach, ACV is likely to help increase stomach acid levels, improving digestion and absorption of foods—thereby enhancing gut health.

But for someone with an overactive stomach, ACV may exacerbate their issues and lead to problems like stomach ulcers (no thanks!).

We don't always know exactly what's going on in our bodies. For example, someone with heartburn might think that they have an overactive stomach due to their symptoms, when in actuality, an underactive stomach might actually be the culprit for a poorly functioning LES valve which is allowing stomach acid to come up.  

In this situation, a holistic nutritionist (wink, wink) might have you do a baking soda, betaine hydrochloride supplement, or ACV test to determine whether you're dealing with excess or insufficient stomach acid before providing recommendations.

Moral of the story: It’s essential to seek to understand your individual body and start with implementing small diet and lifestyle interventions before jumping on trends or throwing your money at supplements marketed to "heal" your body or change your life. There is so much we can do just by bringing it back to the basics: so let’s get into it!

01: A Healthy Gut Starts with Good Digestion

Four of the six main functions of the digestive process happen before your food ever reaches your gut: ingestion, secretion of fluids and digestive enzymes, mixing and movement of foods, and digestion into smaller pieces. Supporting these processes is key to optimizing gut health. If any of these processes are compromised, your food won’t be broken down enough to be absorbed before making it to your large intestine, where you might get backed up and harmful microbes such as candida now have plenty of food to multiply on. 

1. Ingestion: We can support the cephalic phase of digestion even before putting anything in our mouth. Anticipating our food through sight, smell, and the act of cooking gets our body ready to digest. Think of slicing a juicy lemon—notice how your mouth waters? That’s your body saying, “We’re ready to go!” which highlights the cephalic phase, often overlooked in our fast-paced, convenience-driven lives. Slow down and take time to enjoy your food—it’s an easy way to support digestion.

   
   

2. Secretion of fluids and digestive enzymes - The cephalic phase starts this process, but we can help it along with acidic foods and bitters like lemons, ACV, and arugula, unless we are experiencing an overactive stomach.

   
   

3. Mixing and Movement of Foods: You might remember "peristalsis" from high school biology. This mechanism moves food through our digestive tract and aids in breaking it down. Factors like stress, dehydration, or lack of fiber can mess with this process, slowing everything down and potentially leading to complications.

   
   

4. Digestion into Smaller Pieces:  Once food reaches your stomach, it becomes "chyme." If this stage isn’t working properly—whether due to low stomach acid or insufficient enzymes—you won’t absorb nutrients well, leading to nutrient deficiencies and disrupting gut balance.

The Takeaway: We need to investigate and support digestion as the first step in any gut health intervention.

Always combine apple cider vinegar to water in at least a 1:4 ratio

02: Liver, Gallbladder, and Pancreas Support

The liver, gallbladder, and pancreas are also crucial players in digestion.

Liver: This organ produces bile, essential for fat digestion and absorption. Bile emulsifies fats, making them more accessible for enzymes. Supporting liver health involves incorporating bitter foods like dandelion greens and artichokes, which stimulate bile production.

Gallbladder: The gallbladder stores bile until it's needed. Issues with this organ can lead to fat malabsorption. Eating healthy fats, like avocados and nuts, can help maintain gallbladder function.

Pancreas: Secretes digestive enzymes and insulin. A balanced diet rich in whole foods can support pancreatic health, while excessive sugar intake can strain it.

Together, these organs work to optimize digestion and nutrient absorption. Supporting their health through diet can make a significant difference in gut health!

03: The Microbiome

Contrary to popular belief, the microbiome isn't only made up of bacteria. It consists of a mini-ecosystem of symbiotic, commensal, and pathogenic microbes, including bacteria, yeasts, and parasites. Each microbiome is unique, like a fingerprint. Most microbes are neutral or beneficial, while a few are pathogenic. Beneficial bacteria (probiotics) produce B-vitamins, vitamin K, and digestive enzymes, helping with absorption, stimulating the immune system, and maintaining the intestinal lining. When beneficial and harmful bacteria are out of balance, as seen with candidiasis, we refer to this as dysbiosis.

04: Common Issues of the Intestinal System

Dysbiosis: A broader term for microbiome imbalance. It can result from an overgrowth of unhelpful microbes that thrive on sugars, yeasts, and alcohol. An imbalance may lead to various digestive symptoms and inflammation.

Candidiasis: Candida is a type of yeast naturally found in the gut. When it overgrows, it can result in symptoms like brain fog, low energy, mood swings, skin issues, and yeast infections.

Leaky Gut: This condition involves increased intestinal permeability, allowing toxins and undigested food particles to enter the bloodstream. While it’s common in discussions about gut health on social media, it’s not as common as it's being portrayed. We can support gut integrity through addressing root issues, balancing the microbiome, reducing inflammation, and nurturing the gut lining with foods rich in nutrients.

Constipation: Often linked to hydration, poor nutrition, or imbalances in gut bacteria, constipation can indicate underlying issues in digestion.

Diarrhea: This may occur when the digestive system is irritated or due to food sensitivities. It’s important to identify any triggers to address this effectively.

Irritable Bowel Syndrome (IBS): A functional disorder characterized by symptoms like abdominal pain, bloating, and changes in bowel habits. Various factors can contribute to IBS, including diet, stress, and microbiome imbalances.

Parasites: We all host various parasites, some of which can be beneficial. However, harmful or foreign parasites can lead to digestive issues. Some individuals opt for periodic parasite cleanses, reporting benefits in digestive health, but medical advice is often necessary.

05: Nutritional and Lifestyle Factors of Poor Gut Health

Poor gut health almost always has some connection to poor or insufficient diet, but there are likely other factors at play as well. Heres just a few of the most common factors that contribute to imbalances of the intestinal system:

• Stress, Stress, STRESS! Chronic stress can lead to digestive upset, as it disrupts the gut-brain connection and alters gut motility.

• Overconsumption of Processed Foods, Sugars, Poor Quality Fats, and Sweeteners: These foods can negatively impact the microbiome and digestive function.

• Overconsumption of Alcohol and/or Caffeine: Excessive intake can irritate the gut lining and disrupt balance in the microbiome.

• Food Allergies/Sensitivities: These can lead to inflammation and digestive distress.

• Dehydration: Proper hydration is essential for digestion and maintaining gut motility.

• Lack of Exercise: Regular movement promotes healthy digestion and gut function.

• Deficiency of Hydrochloric Acid (HCL): Low stomach acid can impair digestion and lead to imbalances.

• Overuse of Antibiotics, NSAIDs, Steroids, and Antacids: These medications can disrupt gut flora and digestion.

• Exposure to Toxic Chemicals, Pesticides, Mould, and Fungus: Environmental toxins can harm gut health.

• Birth Control Use Without Proper Nutritional Support: Hormonal changes can impact gut function.

• Use of Accutane: This medication can alter gut flora.

• Low-Fiber Diet: Fiber is crucial for promoting healthy digestion and feeding beneficial gut bacteria.

• Use of Chlorinated Water: Chlorine can affect gut health by disrupting the microbiome.

06: Gut-Friendly Foods

Bitters & Digestive aids: Such as lemon, ACV, dandelion root, artichoke leaf, and gentian root. These stimulate digestive juices and are beneficial for overall digestion (except in cases of true overactive stomach).

Probiotics: A professor explained this like a busy parking lot. Blue cars (probiotics) and red cars (harmful microbes/pathogens) compete for spots. If there are more blue cars than red, the lot is healthy. We can send more blue cars into our microbiome to take up spots through diet and supplementation.

Prebiotics: These feed beneficial bacteria and help them thrive. Sources include garlic, onions, and asparagus.

Fiber: Both soluble and insoluble fibers are good

Anti-Inflammatory Foods: Foods like turmeric, ginger, fatty fish (rich in Omega-3s), and leafy greens can help reduce inflammation in the gut - supporting it integrity

Protein: Essential for repair and recovery, protein-rich foods like lean meats, fish, legumes, and nuts support overall health.

07: Supplements

Most of us can see huge improvements in our gut health by taking a targeted whole-foods approach. I believe this is where everyone should start for long term gut health, after all, if you take a supplement for three months, feel better, and stop taking it without having changed your diet and lifestyle habits, you are likely going to end up back where you started sooner than later. You can always come back to supplements for an extra boost if you need it. In some severe cases, I will recommend supplements to give an initial edge off of painful symptoms. Heres some of the most common supplements in the world of gut health, along with their whole foods alternatives.

Glutamine & Glycine: Found in bone broth, these amino acids support gut lining integrity and overall gut health.

Probiotics: Look for options that contain a variety of strains, ideally with at least 10 billion CFUs. Whole food alternatives include kefir, coconut kefir, plain natural yogurt, miso, kimchi, sauerkraut, and other fermented foods.

Note that you may feel worse before you feel better when introducing probiotics into your diet or supplement regimen

Anti-Fungals: Often used for managing candida overgrowth, these may be necessary in some cases. Herbal supplements like oregano oil or caprylic acid can be effective. Some whole foods have anti-fungal properties such as garlic, coconut oil, ginger, turmeric, and olive oil.

Digestive Enzymes: When a food intolerance is present an individual may opt to use a digestive enzyme (such as lactase for lactose) occasionally when they want to indulge in the food. Digestive enzymes can support someone with an underactive stomach to help with absorption of nutrients until the root-cause has been addressed. Whole food sources that stimulate digestive juices include bitters (like arugula and dandelion greens) and acidic foods (like ACV and lemons).

08: Vitamins and Minerals for Gut Health

To further support your gut health, consider incorporating these vitamins and minerals into your diet:

Vitamin A: Contributes to maintaining the integrity of the gut lining. Whole food sources include carrots and sweet potatoes.

Zinc: Important for immune function and gut health. Whole food options include pumpkin seeds and chickpeas.

Omega-3 Fatty Acids: These have anti-inflammatory properties that support gut health. Whole food sources include fatty fish (like salmon) and flaxseeds.

Fiber: Promotes regular bowel movements and supports beneficial bacteria. Whole food sources include oats and legumes.

Magnesium: Involved in over 300 biochemical reactions in the body, magnesium helps relax muscles in the digestive tract. Whole food sources include spinach and almonds.

B-Vitamins: Essential for energy metabolism and gut health. Whole food sources include whole grains and leafy greens.

09: A Starting Point: Actionable steps you can take right away

Gut health isn’t a one-size-fits-all journey, so what works for one person might not work for another. If you’re feeling uncertain about the best changes for you, I’m here to help! In the meantime, here are a few things that almost everyone can benefit from adding to their life as a starting point for long-term gut health:

• Mindful Eating: Remember when we talked about the cephalic phase of digestion? Mindful eating supports both this phase and the prevention of overeating, reducing stress on your digestive system. It means being present at meal time and checking in with your body. If possible, cook your meals at home, or heat them up slowly on the stove top/in the oven rather than a microwave, take time to sit down with your meal and be fully present (put your phone down!). At work, try to bring a "build your own" meal such as a deconstructed salad or sandwich so you can touch and smell your food for a few minutes prior to consumption. Take three big breaths before you begin eating, taking a moment to check in on your hunger/fullness levels, and put your utensil down half way through the meal to check back in.

• Whole Food Pre and Probiotics: Maintain or restore the balance of your microbiome.

  Prebiotic Foods: Garlic, onions, leeks, asparagus, bananas, oats, apples, chicory root, artichokes, barley and other high fiber fruits and vegetables

  Probiotic Foods: Natural yogurt, kefir, kombucha, kimchi, miso, tempeh, and other fermented foods.

Note: The first couple of weeks of consistently taking probiotics may result in feeling worse before feeling better. If you notice your symptoms intensify in the first few days, it might be a sign to seek further support for a potential microbiome imbalance.

• Sleep: Prioritize quality sleep to support overall health and recovery. Practice sleep hygiene by optimizing your sleep environment, sticking to a schedule, limiting screens, and eating/drinking earlier.

• Stress Reduction: Try out meditation, journalling, yoga, or deep breathing to manage stress, even if its just 5 minutes a day!

• Exercise: Regular physical activity promotes healthy digestion and can help balance gut bacteria.

• Fiber: Incorporate high-fiber foods to help eliminate excess bacteria and support regular bowel movements.

• Water: Staying hydrated is essential!! Aim for 2-3L a day, and avoid drinking large quantities around meal time.

That’s it for now! I appreciate you joining me, and I hope you found some useful information to show your gut a little love. Remember, it’s all about finding what works for you, so take it one day at a time. I’m here cheering you on!

Melissa

Have any of these steps worked for you? I’d love to hear about your gut health journey—drop a comment or send me a message!