“Gut Health” is a buzz phrase floating around the health community in full force & slowly making its way into mainstream discussion.
That said, there are plenty of mainstream foods commonly known for their “gut health” properties like yogurt (probiotics), bone broth, and that sweet kombucha drink on the shelf of every grocery store, but what exactly does gut health mean? And what on earth is the microbiome (a term commonly mentioned with gut health)?
The truth is, the gut microbiome is critical to your body’s general health, disease prevention, metabolism, energy, mood, skin, and so much more.
The Microbiome
The term “gut microbiome” refers to the bacteria, archaea, viruses and eukaryotic microbes residing in the belly. Your gut is home to trillions of beneficial bacteria. You have 10 times more of these bacteria in your gastrointestinal system than you have cells in your body. This highly sophisticated system is where 80% of your immune system resides. 95% of your body’s serotonin (the “feel-good” hormone), is found not in the brain but in your gut. (1)
Our bodies have cultivated a mutually beneficial relationship with this bacteria — when they’re happy, you’re healthy. No surprise here — your diet greatly affects your gut flora — and you’ll want to nurture this bacteria in the gut if you want to feel good. – Nutrition Stripped
Why You Need to Care For the Microbiome:
All of these millions of microbes in your gut microbiome play a huge role in basic functions that directly affect our overall health. They contribute to our metabolism, they control inflammation, they help harvest nutrients from food, they produce vitamins, and they protect our bodies against viruses, bacteria, and infections by “training” our immune system, and more. These functions have both a direct and indirect effect on our physiological systems — aka, how we feel, every day.
When the gut bacteria are deprived of the fermentable fibers that they feed on, they switch their food source to the mucus lining of your gut.
Sound important? That’s because it is — the mucus lining keeps the gut wall intact and protected from infection. When this lining wears down, a host of health problems can happen, including obesity, depression and Type 2 diabetes. (2)
How to Heal Your Gut Microbiome:
If you’re having severe symptoms, start by getting a proper functional medicine work-up and appropriate labs to get an idea of where you really are. Check out Dr. Will Cole (fellow Pittsburgher) Functional Medicine Doctor’s Heal Your Gut Guide.
There are a few key foods you can focus on to help assist in healing your microbiome or maintaining proper health in the gut. Focus on the following foods as often as possible and consider implementing intermittent fasting into your week for a day or two if your schedule permits — this gives your digestion a rest and allows the gut to focus on healing rather that breaking down food. Even if you aren’t intermittent fasting, other ways to promote a healthy gut is to give yourself 12 hours between dinner and breakfast overnight and don’t snack all throughout the day.
Here are some gut health foods (2):
- Fiber, fiber fiber – in the form of plant-based whole foods. These foods are important to feed the gut bacteria and keep your digestion regular.
- Limit Anitbiotics – I know this isn’t possible for everyone but aim for more wholistic solutions before reaching for an antiotic. These can kill off good bacteria while killing off infection
- Eat Prebiotic foods — they’re rich in the type of fiber that the bacteria in your gut feeds on.
- apple cider vinegar, garlic, onion, dandelion greens and artichoke.
- Eat probiotic foods — they’re naturally rich in healthy probiotic bacteria and are usually found in fermented food.
- kimchi, sauerkraut, kefir, low sugar yogurt, etc.
- Daily Probiotic Supplement –
- look for a probiotic with at least 40 billion live cultures. I like this one.
- Avoid refined sugar — this sugar feeds the “bad” bacteria that can lead to obesity and other health problems, starting in the gut.
- Bone Broth – helps preserve the integrity of the gut lining, even repairing it when necessary, and helps facilitate effective communication between the brain and the belly (3). Use bone broth in place of chicken broth, it has great flavor! Otherwise, just sip on it warm like tea. Learn how to make your own – it’s so easy!
- I make a carrot, bone broth, and kimchi soup weekly and always keep it in my fridge for an easy meal on my digestive track. I’ll post that recipe soon!
Gut Friendly Soup
Ingredients
- 5 carrots peeled & chopped into large chunks
- 1 tbsp olive oil
- 1 onion small
- 1 inch ginger peeled
- 2 garlic cloves optional
- 1/2 cup kimchi
- 1 container bone broth
- salt & pepper to taste
Instructions
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Heat the olive oil to medium heat in a large soup pot.
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Sautee onions until slightly translucent. Add the ginger
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Options: add garlic. I don't think the soup totally needs it but sometimes I'll add this for a little prebiotic support.
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Once the onions, ginger, and garlic is sauteed, add the carrots (in large chunks) and cover the soup to allow the carrots to sort of "sweat." Make sure the heat into too high & that you've got enough oil on the base of the pan that the ingredients don't burn.
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Once the carrots are slightly soft cover them to the top with bone broth & add the kimchi (1/2 cup is spicy so adjust to desired spiciness). Keep the lid closed and cook until the carrots are soft enough to push your spoon through.
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Transfer the mixture into the blender and blend until completely smooth.
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Serve & enjoy!
Conditions of an Unhealthy Microbiome:
It’s important to be aware of symptoms of an unhealthy gut because it is not always directly connected with constipation, diarrhea, bloating, or other common “stomach ache” symptoms.
The gut-brain axis is linked to depression, anxiety, autism & and other brain problems (1)
Other symptoms of an unhealthy microbiome include leaky gut syndrome, food intolerance, SIBO (small intestinal bacterial overgrowth), autoimmune disorders, yeast, fungal & parasitic infections, food allergies, acid reflux, diarrhea, bloating, constipation, fibromyalgia, IBA, and others. (1)
ARE WE TAKING THIS SERIOUSLY YET?!
Sources:
- https://drwillcole.com/gut-health/
- https://nutritionstripped.com/gut-microbiome/
- https://lonolife.com/blogs/news/bone-broth-boosts-brain-gut-communication
