The gut. What is it?

We originally thought the job of the gut would be to take food in, break it down, absorb nutrients and excrete what we don’t need. About a decade-ish ago we discovered the microbiome. I recently heard someone compare it to something like if we had discovered we had a second liver! What is it? What does it do for us? What do we do for them? Why do we have it? Research in the medical world has been exploding in the realm of the microbiome as of late. We are learning so much every day about these little gut bugs and what they do for us.

On our skin and every mucus membrane is lined with bacteria. About 100 trillion of them. 5-10X more bacteria than human body cells. That makes us 95% bacteria and only 5% human! Crazy huh?! Here is a little summary of what these guys do for us:

• They play a key role in our immune system. 80% of our immune system in our gut.
• They make vitamins for us. Folate, B12, and Vitamin k.
• They make neurotransmitters. 95% of serotonin is made in our gut. 50% of dopamine.
• Some bacteria produce anti-inflammatory compounds. Some produce pro-inflammatory compounds (for example, the pro-inflammatory compounds that can affect the skin and cause rashes or acne).
• They regulate your metabolism. Drive your appetite. Tell you when you’re hungry. When you’re full. When you absolutely need that 9pm snack.
• They stimulate peristalsis and bowel movements.
• They create hormones, but also bind to and eliminate excess hormones, like estrogen.

Our microbes, plus nutrition and lifestyle; it hits EVERY body system. Anxiety and depression are skyrocketing. We were always told that it’s a head problem, but now we are learning that it is a gut problem. Remember, I said 95% of your serotonin (your happy, feel good neurotransmitter) is created in your gut. There are even studies that are showing promising results from treating depression from diet alone!

• The Role of the Gut Microbiota in Dietary Interventions for Depression and Anxiety

• The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health

Other signs that your gut may be out of whack are bloating, hair loss, hormone imbalances, thyroid issues, skin problems, eczema, acne, psoriasis, IBS, crones, bad period symptoms, mood swings, unexplained weight loss or weight gain, poor sleep, brain fog, fatigue, any autoimmune disease, the list goes on. All systems go back to the gut.

All the time I hear people say, my gut is fine. I don’t have tummy troubles, but I have migraines, I have thyroid problems, I have weak hair and nails. Wake up people, these are all gut problems!! The thing we are realizing more and more is that we are all sick. There are more and more chronic disease at younger ages. Everyone is on drugs. Antibiotics, antidepressants, ADHD meds, birth control pill, blood pressure pills, cholesterol pills, NSAIDS, Tylenol, or other pain killers, synthroid, etc. Not that I am saying drugs are bad. What I am saying is that chronic use of drugs adversely affect the gut microbiome.

What do I exactly mean when I say gut health?

This can be broken down into 2 things.

1. Maintaining diversity in your microbiome. The more diverse our gut bugs are, they healthier we are. If you compare someone who is obese or has high blood pressure, or diabetes, their microbiome will be VASTLY different from a healthy person.
2. Then there is the integrity of our gut. Think of your gut like a long tube from your mouth to your bum. Like a hose. You don’t want any leaks.

So here in lies the question, what disrupts gut health?

To be simple, what we think, eat, drink, and do affects our gut. Here is a basic overview of what causes disruption in your microbiome:

1. Antibiotics and all pharmaceutical drugs. Drugs are not bad, but taken over long periods of time, can disrupt diversity. They will kill off certain microbes.
2. Inflammatory and highly processed foods. We put preservatives in food because we want them to live on a shelf for a long time. They ensure that no bacteria grow on that food. When we eat said food, it ensures that no bacteria grow in our gut. Again, they will kill off microbes.
3. Gluten has an intense negative impact on gut. It disrupts the integrity of the gut lining. In celiac disease, the cilia – which are the site of nutrient absorption – are destroyed. Gluten is often contaminated with the pesticide glyphosate, which you guessed it, kills off microbes.
4. Dairy. Contains hormones from industrial farming of cows. Did you know over 50% worlds population lactose intolerant? Most don’t even know about it. Causes painful bloating and gas.
5. Refined sugar. One of the most inflammatory foods out there. Especially when consumed in excess, which is common in the standard American diet. Sugar feeds bad gut bacteria.
6. Alcohol. New research suggests that the safest amount of alcohol for consumption is zero. Not even a glass of red wine that has the polyphenol, resveratrol. See Canada’s new “Guidance on Alcohol and Health” here. This show links between alcohol and cancer, heart disease, liver disease and violence. Alcohol is basically an antibiotic for good gut bacteria. Alcohol interferes with your appetite hormones, your sleep and your good intentions!
7. Too much caffeine. I would like to be abundantly clear here. Coffee has many health benefits. The problem arises when you are drinking 4+ cups a day filled with cream and sugar. Too much caffeine raises cortisol. Cortisol is your stress hormone. I will have to do another blog post on stress and cortisol, but essentially it puts you into ‘fight or flight’ mode where digestion and hormone balance become secondary to ‘survival’. Coffee is also a stimulant and can irritate the gut. One good cup of black, high quality coffee can not be denied!
8. Artificial sugar. Any kind of ‘diet’ drink. Artificial sugar can be more detrimental to the gut than antibiotics! It passes through your digestive tract undigested because its a chemical your body doesn’t recognize or know what to do with. It kills off the good gut bacteria. If anything, the number one thing to avoid is artificial sugar. Stop drinking diet coke or sugar free whatever from Starbucks. Stevia is okay.
9. Stress. We all underestimate the impact of stress. Stress is a natural response to help us stay alive. To fight the proverbial tiger. Heart rate goes up, blood sugar goes up, breathing increase, eyes dilate. Digestion turns off. You don’t need to digest food to survive. Hormones get put on the back seat. You don’t need to reproduce to run away from the tiger. It’s not vital to survive. Cortisol raises and the gut gets shut down.

This all sounds kind of like doomsday. It is not meant to!

So what can you do?

Your gut affects everything. How you do anything is how you do everything. When your gut is not right, nothing is right. It’s all connected.

Always start with nutrition. With food, there isn’t one diet for everyone. What we do know from a vast amount of research studies is that a whole foods focus is important. Also avoiding big allergens like gluten, dairy, soy, artificial sugar, alcohol and too much caffeine. Press pause on those foods for 30-90 days. They all cause inflammation. Remove the attack on your gut for a period of time, then you can reintroduce them (one at a time) once you give your gut a chance to heal.

Focus on foods with high nutrient density. Eat 30 different plant foods a week. Minimum. Tea, herbs and spices count! Variety is important! That is why we are omnivoirs. Different plants feed different strains bacteria.

Top 10 Tips to Improve Gut Health

1. Eat 30 plant foods a week (30 a day if you’re up for the challenge)
2. Focus on whole foods. No packaged foods. No processed foods. Listen to your body. Do you get bloated when you eat it? Then don’t eat it.
3. Drink bone broth. It is so healing. It is high in minerals, collagen, protein. Helps to heal the lining of the gut.
4. Include fermented foods every day. They contain live bacteria. Probiotics. A probiotic supplement, but again, variety is key. Fermented foods can be more beneficial that a supplement post antibiotic use! Repopulate the gut with kimchi, sauerkraut, kefir, kombucha, etc. Just 2 tbsp a day makes a difference.
5. Apple cider vinegar. Drink 1 tbsp, diluted with water before meals. It helps with digestion. Turns on your digestive juices. You break down your food and absorb nutrients better. Great for people with reflux/heartburn.
6. Make sleep a priority. Deep sleep is where healing, detox, and restoration happens. Practice good sleep hygiene. Having a solid sleep schedule has been shown to be more important than sleep duration, for keeping circadian rhythm. Go to bed and get up at the same time every day. Aim for 8 hours.
7. Move your body. Your body is made of hinges, pulleys and levers. We are designed to move. Bonus points if its outside in the sunshine!
8. Drink water. A good metric is half your body weight (lbs) in fluid Oz.
9. Be mindful. Meditation. Yoga. Walk outside. Take a bath. Read a book. Regulate stress.
10. Play. Do things that bring you joy. Inspire you. Give you life purpose. Don’t underestimate the power of joy.

Your body will heal when it is given the food and tools it needs. The body want to heal, and when we get out of its way, it does. No matter what has happened in the past, today can be your day one and you can heal going forward.

If you found this blog helpful, please leave a comment below or connect with me on the socials!

Need a step by step guide to help you through a healing journey? Check out the 30 days to healthy living program I offer. All you need is the kit which is linked here. You will get 1 on 1 coaching from me and be added to a supportive community of like minded people all doing the same program. Plus all the meal plans, grocery lists and recipes you need to succeed. Message or email me with any questions.