Gut health refers to a well-functioning digestive system which is properly balanced in its inner workings. It allows for the proper digestion of food, with efficient absorption of nutrients and energy utilization. Gut health also includes proper excretion of wastes regularly with no delay or frequency.
An important part of gut health is a balance and diversity of the gut microbiota, which is essential for a healthy digestive system and overall well-being. A healthy gut microbiome is crucial for the proper functioning of the immune system, digestive system, and overall human health. Poor gut health can lead to various digestive symptoms, inflammatory bowel disease, autoimmune disorders, metabolic dysregulation and other health issues.
Nutrition is intelligent information which we deliver to our bodies in the form of amino acids, vitamins, minerals, healthy fats, and healthy carbohydrates. It is much more than just calories in and calories out and even much more than macros. A famous quote from Maimonides is “anything which can be treated with diet should not be treated any other way.” Today we see that food can be a source of healing and medicine, but often is the source of illness, disease, and dysfunction. It is vital that we make good choices about our foods. It is, however, harder than ever to navigate through the vast food choices available. There is one simple rule to follow which works for many people. If a food looks like it was made by a tree, the soil, nature, or another animal it is likely ok to eat. If a food was made in a factory by man and in a form which makes its origin indiscernible… stay away!
Not all foods are created equal. The same types of products can be very different in their nutritional values. Some food items can be labeled as “healthy” or “natural” but since there little regulation for those descriptions they mean very little. It is more important than ever to understand what truly high-quality foods are and how to read labels effectively.
A diet high in processed foods, sugar, and unhealthy fats can disrupt the balance of the gut microbiota, cause inflammation, affect bowel habits, trigger diarrhea or constipation, cause allergies and much more. A diet rich in fiber, fruits, vegetables, and fermented foods can support a healthy gut microbiome. The human gut microbiota is influenced by the food we eat, and a balanced diet is essential for maintaining a healthy gut. Making good choices when it comes to animal protein is also vital. Not all beef is created equal. A cow with good genetics who walks around outdoors eating clean grass has a completely different nutritional value than a cow with poor genetics, living in a crowded pen, eating genetically modified grains. Many of these mistreated animals are sick, stressed and most definitely not ideal for gut health. This concept of animal health applies to all animals. Eating an unhealthy animal cannot create health.
Chronic stress, childhood traumas and even psychological micro-traumas can have a profound effect on our health and particularly gut health. I have seen the mind body connection and an unbalanced emotional state as a major driving force of disease. Sleep is critical for stress management, gut health and total health. Sleep is an active process where our bodies regenerate. Not enough quality sleep will eventually cause a breakdown in the body.
Lack of exercise and a sedentary lifestyle increase the risk of chronic disease. Our lifestyles today are mostly sedentary, and we need intentional effort to keep moving. Smoking and excessive alcohol consumption can also harm the gut microbiota. A healthy lifestyle, including regular exercise, sufficient sleep, and stress management, is essential for maintaining a healthy gut.
Resetting the gut microbiome involves removing inflammatory foods and toxins, increasing beneficial bacteria, and supporting the growth of a healthy gut microbiome. Antibiotics and other medications such as proton pump inhibitors (PPI’s) for acid reflux, and selective serotonin reuptake inhibitors (SSRI’s) for depression can affect the microbiome. It is important to take that into consideration when selecting the right medical therapy.
Probiotic supplements and fermented foods can help reset the gut microbiome, although are not as potent as antibiotics are at inhibiting it. It is a misconception that taking a probiotic after an antibiotic will negate its effects on the microbiome. A probiotic can help but will not reverse the adverse effect on the microbiome completely. A healthy gut microbiome is essential for proper digestion, absorption of nutrients, and overall health.
Toxic foods such as seed oils, sugars and ultra-processed foods should be avoided. Removing inflammatory foods, such as gluten and dairy can help reduce inflammation and promote healing in the gut. Most gluten foods in the United States are made from genetically hybridized dwarf wheat and are often grown using toxic pesticides such glyphosate. The genetically selected heavy gluten load of many breads also adds to the toxicity of these gluten containing products.
Dairy from unhealthy animals subject to homogenization and pasteurization processes can negatively affect the gut microbiota and trigger inflammation.
Increasing fiber intake and eating a balanced is vital to optimize the good bugs in our microbiome. A healthy gut microbiome is essential for reducing inflammation and promoting overall health.
Gut bacteria help break down fiber rich foods through a fermentation process which creates short-chain fatty acids (SCFAs). SCFA’s provide energy to colon cells and help maintain a healthy gut lining. Some gut bacteria are involved in synthesizing essential vitamins and nutrients. Gut bacteria are important players in the metabolic function of the body. They play a profound role in weight loss and gain. Certain gut bacteria aid in detoxifying harmful substances and drugs, thereby contributing to overall health and preventing toxicity.
Probiotic supplements can help support a healthy gut microbiome. Probiotics contain cultures of good bugs. They work best in conditions with normal or loose stools such as diarrhea in IBS or ulcerative colitis.
Self-care practices and mindfulness practices such as meditation, journaling, and deep breathing, can help reduce stress and promote overall health. The key to gaining the most benefit from these practices is consistency. These skills are developed over time and require a daily practice to see real results
Eating a balanced diet, rich in fiber, fruits, and vegetables, is essential for maintaining a healthy gut. The ideal diet should be diverse and of course clean and unprocessed. Whole foods closest to how they exist in nature is always best. The specifics of what to eat are individual. In a healthy balanced state, most people can eat most foods, if they are clean and unprocessed. In times of inflammation or physical or emotional stress on the body, foods need to be more limited. During those times many people do well with cooked foods as opposed to raw foods and limited deserts, gluten grains and dairy foods. No diet is one size fits all. A diet is not only individual, but it is also fluid, and changes based on one’s unique needs at a specific time and state of health.
Regular exercise, on most days of the week is essential. Intensity is dependent on state of health of the person. Never overdo workouts based on what others are doing. They should be somewhat challenging and constantly growing.
Most people need at least 7 hours of sleep nightly. Earlier hours of sleep are typically best. High quality sleep is dependent on a strong nighttime routine. Try to avoid screens and stressful topics and conversations at least 2 hours before bedtime. Practice breathwork and positive visualization for at least 10 minutes before sleep.
Many gut health conditions such as Inflammatory bowel disease, irritable bowel syndrome, and others can be maintained and optimized through dietary changes, probiotics and other supplements. Medication therapy can often be minimized when lifestyle is prioritized.
A strong routine of stress management and self-care is essential. It is not a luxury. Life is challenging for everyone. We are not able to function at our best when our routines are not in place.
Prioritize on building a healthy, diverse and robust microbiome. A healthy gut microbiome is essential for reducing inflammation and promoting overall health.
Working with a healthcare professional who prioritizes gut health help to develop a personalized root caused plan can help propel healing of gut health conditions.
Achieving a healthy gut and a healthy microbiome requires a holistic approach, including dietary changes, lifestyle modifications, and self-care practices. Results are not always seen right away, but long-term progress is inevitable with the right root-caused tools, patience, and most of all consistency. Simplicity is the key to true health. Supplements are supplementary and can often be helpful but proper nutrition, good sleep, exercise, and stress management as essential.
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