Did you know your overall health is a reflection of your gut health?
80% of our immune system is in our gut, so if our belly isn’t healthy, balanced and running smoothly, it has an effect on our entire body. The gut micro-biome also plays an important role in maintaining a healthy weight and supporting a functioning metabolism.
Understanding the Digestive Tract and Your Microbiome
The major function of the digestive tract is to break down food and provide a means by which the nutrients can be absorbed in the body. Nutrients that are broken down and absorbed by the intestinal tract supply vital nutrients, vitamins and minerals to various organs in order to allow the body to heal and function optimally on a daily basis.
Unfortunately, it is not uncommon for dysbiosis to occur, which means the micro-biome of healthy, supportive organisms in your gut become imbalanced.
Several factors effect how well the digestive system is functioning. The most common factor is through the over-use of antibiotics and a highly inflammatory diet. A diet high in processed foods and refined carbohydrates and a diet low in prebiotic and probiotics foods are the biggest triggers to gut dysbiosis.
Other factors can strongly influence the health of the gut, such as the use of over the counter pain medication, birth control pills, low levels of stomach acid, incomplete chewing and stress both physical and emotional.
Leaky Gut
When someone consumes a diet high in refined sugar and carbohydrates, candida yeast can easily make itself at home in the gut, destroying the intentional lining, creating inflammation, slowing down the body’s’ metabolism and contributing to leaky gut. Conversely, a diet high in prebiotic and probiotic foods replenishes the gut with the healthy bacteria your body needs.
Leaky gut, also known as increased gut permeability, allows increased undigested whole proteins and toxins to enter into the bloodstream. Leaky gut leads to joint pain, increased allergies and sensitivities, skin conditions like acne and eczema, brain fog, autoimmune diseases, thyroid diseases and adrenal fatigue.
How to Build a Healthy Gut
There are several ways you can maintain a healthy gut.
1. Cut back on the use of over the counter medications. They increase intestinal permeability and can cause added stress to the digestive system.
2. Create a micro-biome friendly diet. Eat a variety of prebiotic and probiotic foods.
- Prebiotics are a type of un-digestible plant fiber and act as food for probiotics. The more prebiotics the probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be. What are prebiotic foods? Onions, garlic, leeks, artichokes, asparagus and bananas are all considered prebiotics.
- Consume probiotic foods like sauerkraut, kimchi, coconut kefir, miso and kombucha. These are all fermented foods that directly supply your gut with healthy bacteria.
3. Eat your bitters! Bitter greens encourages the production of digestive enzymes, bile and HCL production. They can also relieve occasional heartburn. Choose vegetables like dandelion greens, arugula, bitter melon, kale, watercress, radishes, jicama, herbs such as dill, cilantro, basil, parsley, and beverages like chamomile and aloe juice. You can also purchase bitter green tinctures that can be added to 4 ounces of water.
4. Drink bone broth. Bone broth is like a magic elixir. It supplies the body with collagen, aids the immune system and increased your body’s’ hydration.
Some natural grocery stores sell pre-made bone broth in the freezer section. When purchasing, you want to make sure the broth is gelatinous when chilled. You can also make it yourself at home in a slow cooker or on the stove following this wonderful recipe from NomNom Paleo or Weston A Price.
5. Learn about supplements. There are several supplements that help create harmony in the gut including, glutathione, probiotic supplements with Lactobacillus GG., collagen supplements, digestive enzymes, hydrochloric acid, aloe vera juice, caprylic acid and marshmallow root.
6. Killer foods. Eat foods that kill yeast, fungus and parasites. Garlic, onion, coconut oil and spices like oregano and rosemary all help to get ride of candida and fungal infections in the intestines.
7. Enjoy. Spend some time relaxing before a meal. Meals are meant to be nourishing and a joyful part of the day. Often we eat in a hurry, under stress or mindlessly. Eating at a table is one way to bring harmony to our meals. Take a few moments before eating to take deep breaths, relax your stomach muscles and correct your posture. When we hunch over or contract our muscles, we make the job of digestion much more taxing and challenging for the body. Comfortably sitting up straight allows food enzymes and stomach acids to function well and food to pass through properly. This habit is especially beneficial for those with heartburn or gastric reflex disease.
8. And finally, chew well. Digestion starts in the mouth, as your mouth supplies enzymes that break down carbohydrates and begins to digest your food. The better you chew, the easier your stomach and intestines are able to assimilate and process your food. Chewing also allows you to fully taste your meal and encourages you to eat slowly and well.
The most amazing benefit to having a healthy gut, beyond feeling awesome, is proper absorption of the nutrients. With a healthy gut and digestive system you reap the full benefits of good nutrition.
If you would like to learn more about your unique gut health, how to heal your gut, or purchase supplements, you can schedule a complimentary 15-minute phone consultation with the Advanced Allergy Solutions Nutritionist.
And don’t miss our Whole Body Reset, starting February 1st. If you’re interested in healing and nourishing your gut with whole-foods and supplements, join us for a 10 to 21-day detox and cleanse your body from the inside-out. Join us HERE.