Why Gut Health = Your Health

We are learning more and more about how pivotal our gut health is to our overall health, both physical and mental.

Why health starts at the gut

The gut is also known as the gastrointestinal (or GI) tract, and includes the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus. And turns out it is responsible for way more than digesting and absorbing nutrients. In fact, the gut is made up of trillions (that’s right, trillions) of microorganisms that work hard to keep good nutrients in, and toxins out (think of them as a “gut factory”). If their job is impaired, it can cause harmful substances to travel throughout the body. This can increase our risk for illness and cause damage to (among many things) our skin, brains, joints, muscles, and immune systems. In fact, around 70% of the immune system is found in the gut!

The Gut-Brain Connection

When feeling nervous about something, most will describe “butterflies,” nausea, or even stomach pain. But how can this be? If it’s our brain that gets nervous, how do we feel it in our guts? The answer is a strong communication channel between the gut and brain, known as the gut-brain axis.

The gut-brain axis mainly operates through a big nerve that passes through the neck to the abdomen called the vagus nerve. The vagus nerve sends signals back and forth to the gut and brain- so gut distress can cause improper signaling to the brain, and mental distress can cause improper signaling to the gut. Our guts and brains are also connected via chemical messengers called neurotransmitters. Many neurotransmitters that control mood and memory are produced in the gut- in fact, it is estimated that the gut produces over 90% of our serotonin (also known as the “happy hormone).

Potential signs of poor gut health

Due to the all-encompassing nature of the gut, symptoms of poor gut health can extend past the more obvious signs. Below are some potential indicators of poor gut health.

GI symptoms (such as gas, bloating, diarrhea, constipation, abdominal pain, or bloating). These can indicate a bacterial imbalance and are more widely recognized signs that something is not right with the gut.
Skin issues (such as eczema, psoriasis, acne, or atopic dermatitis). Gut damage/inflammation can cause particles to “leak out” of the gut lining which can irritate the skin.
Food sensitivities. These can be caused by poor quality or diversity of gut bacteria and difficulty digesting and absorbing certain foods.
Poor concentration, brain fog, and fatigue. As mentioned above, hormones made in the gut control the signaling between the gut and the brain. If the gut is impaired, the brain doesn’t get the right signals and can become impaired as well.
Poor mood. Since around 90% of our serotonin (“happy hormone”) is produced in the gut, poor gut health can lead to impaired serotonin production which can greatly affect mood.
Intense sugar cravings. The microbes in your gut are really good at trying to manipulate you into eating the types of food that feed them and help them grow. For example, yeast thrives on sugar, and if your gut contains too much yeast it can lead to frequent sugar cravings.
Poor sleep. Poor gut bacteria diversity can negatively affect your circadian rhythm and production of key sleep hormones- melatonin and serotonin.

Potential causes of poor gut health

Poor gut health can include gut bacteria imbalances (too much bad bacteria and not enough good), low gut diversity (not enough variety of bacteria), and/or damaged gut lining (allowing harmful substances to pass through). These can be caused by a variety of factors, some being:

Poor diet. A diet high in sugar and processed food is likely one of the biggest drivers of poor gut health. These types of food feed “bad” bacteria and yeast, causing them to overtake good bacteria.
Chronic stress. We now know that the gut and brain are in constant communication. When the brain feels distressed, it sends bad signals to the gut. Consistently bad signals from the brain can eventually lead to gut damage.
Certain medications. Prolonged use of medications such as antibiotics and proton-pump inhibitors can disrupt the balance of gut bacteria.

Ways to improve gut health

There are many things you can do to improve your own gut health, including some key diet and lifestyle modifications below. *Note: if you are experiencing active gut issues or have a GI condition (such as Irritable Bowel Syndrome, Crohn’s Disease, or Colitis), we recommend consulting with a dietitian first as you may benefit from a therapeutic elimination diet.

1.) Whole foods over processed foods. Packaged and processed foods can often contain gut-harming additives and feed the wrong types of bacteria. Aim for fresh, whole foods and local/organic whenever possible.

2.) Top gut-supportive foods:

Omega 3 fatty acids (found in foods like fatty fish, walnuts, chia seeds, and ground flaxseed). These are important fats that can help fight inflammation in the gut.
Protein. Adequate protein is necessary for gut healing, and collagen protein is specifically important in supporting the intestinal lining of the gut. Bone broth and collagen peptide powder are some good ways to add collagen to your diet.
*Probiotic foods. Probiotics are “good bacteria” that can help improve gut balance. Fermented foods such as yogurt, sauerkraut, kombucha, kimchi, kefir, miso, and tempeh contain probiotics. (Pro tip- always look for “live active cultures” on food labels)
*Prebiotic foods. These are fiber-rich foods that help feed probiotics and allow them to flourish in the gut. Good food sources of prebiotics include asparagus, avocado, bananas, eggplant, garlic, artichokes, and legumes.

*If you are experiencing active gut issues, we recommend consulting with a dietitian before introducing regular amounts of probiotic and prebiotic foods as these may not be tolerated well at first.

3.) Stress management and a mind-body approach. Practices such as yoga, meditation, and mindful eating can help facilitate relaxation and “rest and digest” mode. This is especially important around mealtime, as stress can significantly impact digestion. Be sure to take a few minutes before each meal to relax and be present. Mindful eating also helps to promote a healthy relationship with food and higher sensory enjoyment at mealtime.