Holistic methods to rebalance digestion, gut microbiome and your health

A healthy digestive system plays a crucial role in maintaining overall health and well-being. We’ve all had those days when something we ate, affects our stomach… It’s not pleasant, but it also disrupts our overall health when caused by the inability to digest foods properly.

Let's explore why it's so important:

1. Nutrient Absorption: Your gastrointestinal (GI) tract, also known as your digestive tract, is responsible for breaking down food into nutrients (carbohydrates, proteins, fats, vitamins, etc.). These nutrients are then absorbed into your bloodstream and used by your body for energy, growth, and cell repair. Without proper digestion and absorption, your body wouldn't receive the essential nutrients it needs to function optimally.

2. Microbiome Balance: Inside your GI tract, there are over 100 trillion microbes, including beneficial bacteria. This area, known as your gut microbiome, helps digest food, metabolize nutrients, and reduce inflammation. Maintaining a balance of good bacteria through probiotics is essential for overall health.

3. Immune System Support: Surprisingly, 70%-80% of your immune system resides in your digestive tract. A healthy gut contributes to a robust immune response, protecting you from infections and illnesses.

4. Neurotransmitter Production: Your gut produces serotonin and other neurotransmitters. These chemicals play a role in mood regulation, mental health, and overall well-being.

5. Inflammation Reduction: A well-functioning digestive system helps reduce inflammation throughout your body. Chronic inflammation is linked to various health conditions, including heart disease, diabetes, and autoimmune disorders.

6. Holistic Impact: Your gut health affects not only your physical health but also your mental health. The gut-brain connection is powerful, influencing mood, stress levels, and cognitive function.

To promote a healthy digestive system:

- Diet: Consume a balanced diet rich in fiber, fruits, vegetables, and whole grains.

- Hydration: Stay hydrated to support digestion.

- Exercise: Regular physical activity helps maintain gut health.

- Stress Management: Chronic stress negatively impacts digestion, so practice stress-reducing techniques.

- Probiotics: Consider incorporating probiotic-rich foods or supplements to support your gut microbiome.

Now let’s focus on the gut Microbiome. The microbiome in your gut is a complex community of microorganisms living in the digestive tracts, and has a profound impact on the body's overall health. Here are some key ways it affects us:

1. Digestive Health: The microbiome assists in breaking down food, especially certain fibers that the body cannot digest on its own. This process helps produce short-chain fatty acids, which are crucial for gut health.

2. Immune Function: A significant portion of the immune system is located in the gut. The microbiome influences the development and function of the immune system, helping to protect against pathogens and potentially reducing the risk of inflammatory diseases.

3. Mental Health: There's a bidirectional communication network between the gut and the brain, known as the gut-brain axis. The gut microbiome can produce neurotransmitters and other chemicals that influence brain function and behavior.

4. Metabolism: The gut microbiome plays a role in metabolism, helping to regulate the balance of energy and the overall metabolic rate. It can influence weight management and the risk of metabolic disorders.

5. Synthesis of Vitamins and Hormones: Some microbes in the gut microbiome are capable of synthesizing essential vitamins, such as vitamin K and certain B vitamins, as well as hormones that are important for bodily functions.

6. Disease Prevention: A balanced gut microbiome may help reduce the risk of various conditions, including obesity, colon cancer, and even mental health disorders like depression and anxiety.

To maintain a healthy gut microbiome, it's important to:

- Eat a diverse range of foods, particularly those high in fiber like fruits, vegetables, and whole grains.

- Include probiotic and prebiotic foods in your diet to support the growth of beneficial bacteria.

- Avoid unnecessary antibiotics, as they can disrupt the microbial balance in the gut.

- Manage stress levels, as stress can negatively affect the microbiome.

- Get regular exercise, which can help increase the diversity of your gut bacteria.

By taking care of your gut microbiome, you're supporting your overall health and well-being. It's a key component of a holistic approach to health that considers the interconnectedness of different bodily systems.

One can improve the gut Microbiome, by taking probiotics, and also including certain foods regularly into the diet.  Probiotic foods are rich in beneficial bacteria and can have positive effects on gut health

Here are some examples:

1. Yogurt: Yogurt is one of the best sources of probiotics. It's made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria. Eating yogurt with active or live cultures can improve bone, heart, and gastrointestinal health. It may also reduce the risk of diabetes, breast cancer, and colon cancer.

For those with lactose intolerance, you may be able to tolerate Greek yogurt more than regular yogurt. Not only is greek yogurt is lower in lactose, it is also lower in sugar and carbs and much higher in protein. This is due to the extra straining processes in Greek yogurt preparation.

2. Kefir: Kefir is a fermented probiotic milk drink. It's made by adding kefir grains to cow's or goat's milk. Kefir contains several major strains of friendly bacteria and yeast, making it a more diverse and potent probiotic source compared to yogurt. It may improve bone health, help with digestive problems, and protect against infections.

3. Sauerkraut: Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It has a sour, salty taste and is popular in many countries, especially Eastern Europe. Sauerkraut is a good source of probiotics and can contribute to gut health.

4. Tempeh: Tempeh is a traditional Indonesian food made from fermented soybeans. It contains beneficial bacteria and is rich in protein. Incorporating tempeh into your diet can support gut health.

5. Kimchi: Kimchi is a spicy Korean side dish made from fermented vegetables, usually cabbage and radishes. It's packed with probiotics and adds a flavorful kick to meals.

6. Miso: Miso is a Japanese seasoning made from fermented soybeans. It's commonly used in soups and sauces. Miso provides probiotics and adds a savory flavor to dishes¹.

7. Kombucha: Kombucha is a fizzy, fermented tea made by fermenting sweetened black or green tea with a symbiotic culture of bacteria and yeast (SCOBY). It contains probiotics and is known for its potential health benefits.

8. Pickles: Fermented pickles (not the canned variety) can be a good source of probiotics. Look for pickles that have undergone natural fermentation to retain live cultures.

Remember that not all fermented foods contain the same amount of live organisms, so reading food packaging and choosing products with active cultures is essential. Incorporating a high quality probiotic along with these probiotic-rich foods into your diet can contribute to a healthier gut and overall well-being! And while at it, don’t forget about prebiotics, the precursor for utilizing probiotics optimally.

Prebiotics are a type of dietary fiber that act as nourishment for the beneficial bacteria in your gut. Unlike probiotics, which are live beneficial bacteria, prebiotics are non-digestible components that help good bacteria grow and flourish. Here's the lowdown on prebiotics and their benefits:

1. Gut Health: Prebiotics promote the growth of beneficial gut bacteria, particularly bifidobacteria and lactobacilli. This can lead to improved digestion and a healthier gut environment.

2. Immune System: By supporting healthy bacteria in the gut, prebiotics can help strengthen the immune system and reduce the risk of infection and inflammation.

3. Nutrient Absorption: The fermentation of prebiotics by gut bacteria produces short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate. These SCFAs can enhance the absorption of minerals such as calcium, which is important for bone health.

4. Metabolic Health: Prebiotics may help regulate blood sugar and reduce the risk of metabolic diseases. They can also influence appetite and energy expenditure, which may help with weight management.

5. Mental Health: There's evidence to suggest that prebiotics can have a positive effect on mental health by influencing the gut-brain axis. They may help to alleviate symptoms of stress and anxiety.

6. Digestive Regularity: Prebiotics can help maintain regular bowel movements and prevent constipation.

7. Cardiovascular Health: Some studies suggest that prebiotics can help lower the risk of cardiovascular disease by reducing inflammation and improving lipid metabolism.

To incorporate prebiotics into your diet, you can consume foods rich in these fibers, such as:

- Chicory Root

- Jerusalem Artichoke

- Garlic

- Onions

- Leeks

- Asparagus

- Bananas (unripened, best slightly green)

- Barley

- Oats

- Apples

Prebiotics are an important part of a balanced diet and can contribute significantly to overall health and well-being. It's always a good idea to consume a variety of foods to ensure a diverse intake of prebiotics, which can support a healthy and diverse gut microbiome.

If you’re wondering about your gut health, let’s go over some symptoms associated with an unhealthy digestive track.

An unhealthy digestive tract can manifest through various symptoms. Here are some common signs that your gut health may be compromised:

1. Stomach Discomfort: Frequent symptoms such as gas, bloating, diarrhea, constipation, and abdominal pain could indicate issues with your large intestines, possibly related to irritable bowel syndrome (IBS). Imbalances in gut bacteria (dysbiosis) might play a role in IBS development.

2. Fatigue: Chronic fatigue syndrome has been associated with imbalances in the gut microbiome. Nearly half of people with fatigue also experience IBS symptoms.

3. Food Cravings: An abundance of "bad" bacteria in the gut due to excessive sugar consumption can lead to cravings. Research suggests that altering the gut microbiome can influence eating habits.

4. Unintentional Weight Changes: Differences in gut microbiomes have been observed between lean and obese individuals. A Western-style diet high in fat and refined carbohydrates may promote intestinal bacteria linked to obesity.

5. Sleep Disturbances or Constant Fatigue: Imbalances in the gut microbiome can affect sleep quality and overall energy levels.

6. Skin Irritation: Skin conditions may be related to gut health. A healthy gut contributes to better skin health.

7. Autoimmune Conditions: Dysbiosis in the gut has been linked to autoimmune diseases. A balanced gut microbiome is essential for immune function.

Remember that maintaining a healthy gut involves a balanced diet, stress management, and pre and probiotic-rich foods. Many of us are on top of our diets, taking supplements, exercising, etc. and still not flourishing as much as we would like. The missing link might be found in your digestive track.

If this sounds familiar or if you are experiencing persistent gut-related symptoms, consider a complementary consultation to go over your diet and lifestyle and see if any improvements can be made to help with your gut health…. Remember good health starts in the gut!!!