How to Improve Your Gut Health
What is the gut microbiome?
The human gut microbiome is a complex eco-system made up of trillions of bacteria, viruses, fungi and protozoa that live within the intestinal tract. There are more microbial cells in the gut microbiome than there is in the rest of the body, so these microbes have a significant impact on our overall health and wellbeing.
When in balance, these microbial cells support our health by absorbing nutrients from the food we eat, producing immune system molecules, influencing metabolism, and producing neurotransmitters and other key molecules for our health. The microbiome is now being considered a separate organ because of the interplay between it and the brain, immune system, cardiovascular system, nervous system.
These microbes typically live in harmony with each other and support human health, however if one species is allowed to overgrow and become pathogenic, it can have negative effects on our health. Imbalanced conditions in the microbiome can lead to gastrointestinal complaints such as irritable bowel syndrome, reflux, stomach ulcers, inflammatory bowel disease, and systemic inflammatory diseases such as obesity, type 2 diabetes, autoimmune conditions, dementia, cardiovascular diseases and cancer.
Having good digestive system function is integral to our overall health and wellbeing. Additionally, greater diversity of the microbiome is associated with better health outcomes.
The gut-brain axis
The gut-brain axis is the name for the highly-complex communication system between the digestive system and the brain. It is a bi-directional relationship, where one has a profound impact on the other.
For example, the gut microbiome affects mental wellbeing, as neurotransmitters and other neuroactive compounds such as GABA, serotonin, dopamine are produced in the gut microbiome.
Additionally, cortisol which is secreted in stressful conditions, is known to affect the integrity and motility of the gut, which may affect the composition of the microbiota.
Some factors that can negatively affect the microbiome and the overall digestive system:
Prolonged/chronic stress
Systemic inflammation
High saturated fat or high sugar diets
Certain medications and antibiotics
Excessive alcohol intake or drug use
Smoking
Omnivorous vs plant -based diets (research has shown that plant-based diets promote more diverse bacterial environment)
Parasites
Low stomach acid and lack of digestive enzymes
Environmental toxins
Low fibre diets
Nutrient deficiencies or poor diet
Plus more
Signs that your digestive system isn’t working optimally:
Reflux or indigestion
Bloating, gas or flatulence
Constipation, diarrhoea, IBS
Abdominal pain, cramping or discomfort
Nausea
Nutrient deficiencies
Food intolerances
Fatigue
Mood imbalances
Acne, eczema or other skin conditions
Hormonal conditions
Poor immunity
Poor concentration or brain fog.
If you are experiencing any of the above symptoms, it is important to work with a healthcare practitioner who can help you to uncover the root cause of your condition.
Dietary and herbal support for the digestive system:
The gut microbiome thrives on fibre, and fibre consumption is associated with increasing short-chain fatty acid (SCFA) production in the gut environment. Short chain fatty acids, in particular butyrate, are the preferred energy source for enterocytes (cells lining the intestines), have specific anti-inflammatory properties to the gut and help support the diversity of the microbiome’s composition. Some good sources of fibre include fruits and vegetables, oats, beans and legumes, and wholegrains.
Probiotics are live organisms which increase the abundance of specific microbial species. Incorporate fermented foods, such as kefir, sauerkraut, kimchi, miso, and kombucha as these foods are alive and contain beneficial probiotics that support the diversity of the microbiome.
Bitter foods, such as rocket, endive, apple cider vinegar, radishes, and dandelion greens stimulate the liver, and promote the release of digestive enzymes and bile that helps with the breakdown and absorption of foods. A leafy green bitter salad with a squeeze of fresh lemon makes a lovely entrée to main meals.
Avoid inflammatory foods – animal fats, dairy, processed foods, high-sugar foods, refined wheat (such as white bread and pasta), alcohol, soft drinks, energy drinks – as these all negatively affect the microbiome
Stewed apples are rich in pectin which is extremely healing and anti-inflammatory to the gut. Stewed apples are rich in prebiotics which help to feed the beneficial microbes. Add some nourishing and healing spices such as cardamom, nutmeg, allspice, ginger, and cinnamon.
Chamomile tea can reduce digestive complaints that are associated with anxiety (such as stress-induced IBS)
Certain strains of probiotics can reduce inflammation in the gut and support the integrity of the gut barrier
Polyphenols – which are antioxidant compounds found in brightly coloured fruits and vegetables, help to nourish and support the diversity of the microbiota. Polyphenols are found in apples, citrus fruits, onions, berries, grapes, pomegranate, cherries and plums.
Lifestyle habits to support digestion:
Incorporate self-care practices, meditation, yoga and stress management techniques to reduce your stress and cortisol levels.
Chew your food really well. Digestion actually starts in the mouth and digestive enzymes are released by chewing. You can reduce the burden on your digestive system by chewing each mouthful at least 20 times so it is in a form where it can be easily absorbed.
When we eat in a rush or whilst stressed, our body is in the sympathetic nervous system state (the fight or flight state), and this hinders the digestive process, and reduces the amount of digestive secretions produced by the digestive system that help digest and absorb your food. Try to take a few deep breaths before eating to calm your body, and activate the parasympathetic nervous system (the rest and digest state).
Avoid eating after 8pm each night. This gives your digestive system a break whilst sleeping. Also if you go to bed with a full tummy, digestion of the food you’ve eaten will take priority, and tissue restoration and regeneration that occurs during sleep will be hindered.
Chew on fennel seeds or drink fennel tea after a meal to reduce bloating. Fennel relaxes the smooth muscles of the intestines, and can relieve pain or bloating.
Where to Get Help
Every person has a unique microbiome, which is influenced by diet, lifestyle, home environment, stress, exposure to toxins or chemicals, past medical history and history of medications. The gut has a significant impact on our overall health, and the more diverse your gut microbiome, the better your health will be.
Gut health treatment, like all healthcare treatments, should be personalised based on a holistic assessment and identifying the root cause of the issue. If you work with me, we may decide to order functional testing, such as a microbiome test, to help us further uncover and pinpoint specific causes contributing to your current symptom picture. A microbiome map can help us understand your unique ecosystem, and how this relates to your current symptoms or health concerns.
If you’re experiencing any of the above symptoms, or if you’re simply looking for support on your healing journey, I would love to work with you. We can get started on identifying the underlying cause of your symptoms and formulating an individualised treatment plan to get your gut health back on track.
EmilyMay
Naturopath
Emily is a naturopath (BHSc Nat) with a passion for plant-based diets, women’s health and holistic health care.
