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Our gastrointestinal tracts work hard to keep us healthy and happy. When gut health is
compromised, we can face major health consequences. Heres how to use good
nutrition to keep your digestion humming along.
If Mama aint happy, aint nobody happy. Substitute gut for mama and
you pretty much get the picture.
If your gut is distressed, it wont perform well and you wont feel good.
A trip to your doctor might end with a diagnosis of irritable bowel syndrome (IBS),
inflammatory bowel disease (IBD), leaky gut (LG), celiac disease, food sensitivities,
bacterial imbalances or no specific diagnosis at all, since symptoms often overlap and
it can be tricky to untangle the root causes of digestive disorders. For more on
diagnostic criteria
intact mucosa (our gut lining replaces itself every 3-7 days); and
a healthy immune system (almost 70% of our immune system cells live in
If any of these are unstable, your gut wont be happy and neither will you.
albicans) growth.
Reduced beneficial bacteria can also occur with low iron levels and/or a low
carbohydrate diet. At the same time, excessive carbohydrate consumption can
contribute to small intestinal bacterial overgrowth (the bad kind), aka SIBO. So for folks
who suffer from SIBO, a limited carbohydrate and higher protein/fat diet can be useful.
Eating enough fibre may play a significant role in gut health. Fibre resists digestion in
the small intestine, then makes its way to the large intestine and ferments, creating short
chain fatty acids, an important source of fuel for the body.
Fibre also adds bulk and improves regularity, reducing our exposure to potentially
dangerous compounds. Finally, the breakdown of fibre regulates pH balance, promoting
the optimal environment for beneficial bacteria.
This is an illustration of what might happen in the body when gut health is compromised
autism;
Type 1 diabetes;
allergies;
mental illnesses (including depression and schizophrenia);
skin inflammation such as acne, rosacea, and eczema;
diminished insulin signaling; and
asthma.
Gut feelings
Our gut communicates with all cells in the body, which means that disturbances in the
gut can show up as disturbances in the brain (and vice versa). As a matter of fact, the
brain actually kicks off digestion
joint pain;
fibromyalgia;
sleep disturbances;
rheumatoid arthritis;
fever;
restless leg syndrome;
anemia;
skin irritation;
fatigue;
night sweats;
headache and so on.
Serious gut pathologies often result in weight loss and nutrient deficiencies (since
malabsorption is occurring).
Lectins: particular types of proteins. The most irritating type is found in seeds such
as grains, beans/legumes, and nuts.
Gluten and other similar prolamine proteins (such as hordein in barley, secalin in rye,
For some, these compounds can induce mast cells to produce histamine,
mimicking a food allergy and increasing intestinal permeability and inflammation.
Or they can mimic symptoms of respiratory allergies, such as sneezing, sniffles,
and throat irritation.
For others, these foods stimulate an immune system T-cell response and create
or exacerbate autoimmune symptoms such as joint pain or skin rashes
(particularly eczema).
Other people simply lack the appropriate digestive enzymes to process one or
more of these compounds. In this case, you might just get a general stomach
upset, gas and bloating, nausea, and constipation or diarrhea.
Interestingly, some of the foods that contain these compounds can have addictive
properties, creating an immediate feeling of well-being. So, while your gut might
not be suited to digest casein, right after you drink milk you get a rush of feel
good time, only to soon be reminded of the gut upset that follows.
Do
problems (and still gaining body fat), the first place to look is overconsumption of sugars,
processed grains, processed meats, dairy, and rich meals.
Sugar alcohols can wreak havoc in the gut. If you are struggling
with bloating and cramping, eliminating sugar alcohols might be a wise place to start
(think sugar free desserts, gum, protein powders, protein bars, etc).
Slow down.
release and breaking food down into particles that are manageable for the gut.
Consider glutamine.
permeability, act as fuel for intestinal cells, and might attenuate the allergic response.
This can result from gut malabsorption with the consumption of mineral-binding foods
such as grains and legumes, or simply a low iron intake. Vegetarians/vegans and
endurance athletes are especially prone to this.
Supplement wisely. Natural compounds that might help gut health include St.
Johns Wort, melatonin, curcumin (turmeric), Iberis amara, chamomile, arrowroot,
peppermint, Boswellia carterii, artichoke leaf, clove, zinc, quercetin, gamma oryzanol,
licorice root, CoQ10, phosphatidylcholine, aloe vera and psyllium. But ideally, solve the
underlying problem (e.g. digestive intolerance) first.
medium chain fats, found in coconut, can also help with gut health.
are the major sources of flavonoids in the human diet. Foods in the cabbage family and
vegetable broths can also help here. On the other hand, if FODMAPs are a problem for
you, choose carefully, as some of these foods may cause more trouble.
Recover well. Sleep, stress management (e.g., meditation, yoga) and exercise are
necessary for renewal of the body and controlling inflammation. Improving these areas
may improve gut health. Remember that excessive exercise can lead to poor gut
health. Avoid big meals before exercise.
Eat real food. Our bodies have a longstanding relationship with whole/real foods.
Food preservatives and additives, on the other hand, present a new (and perhaps
impossible) challenge for our bodies.
Breast-feed.
These harm our healthy bacteria, disrupt the delicate chemical ecosystem of our GI
tracts, and/or cause additional gut damage (e.g. NSAIDs can cause GI bleeding).
heating foods in plastics, use clean body products, avoid food colorings/preservatives
and avoid fish high in toxins.
When ya gotta go, ya gotta go. If you need to evacuate your colon, do it.
Avoid waiting. One to three bowel movements per day = good.
Extra credit
If the vagus nerve (which connects brain to gut) is cut, the gut functions fine on its own.
You have more nerve cells in your bowel than in your spine.
80-90% of serotonin is made in the gut.
AGEs may enter the body more readily if someone has a LG.
Gerd Gigerenzer (German psychologist) said the enteric nervous system is the
intelligence of the unconscious.