Taking care of gut health — particularly the balance of intestinal flora, known as the gut microbiome — is absolutely vital for maintaining both physical and mental health.
Our overall health begins in the gut, which is often referred to as our "second brain." This might sound surprising, but the gastrointestinal (GI) system has its own independent nervous system, known as the enteric system. This network controls digestion and contains hundreds of millions of neurons and neurotransmitters (similar to the brain). The gut-brain axis is a communication pathway that influences not only digestion but also mood, immunity, and overall well-being.
Common gut issues such as excessive bloating, gas, cramps, nausea, or difficulty with bowel movements often signal that our body is struggling to digest certain foods. More serious gastrointestinal disorders, such as celiac, irritable bowel syndrome (IBS), Crohn’s disease, and colitis, can lead to significant health challenges and often require medical intervention to manage.
Digestive problems can result from various factors, with poor diet and antibiotic overuse being two major contributors. The typical American diet is not sustainable and will most likely eventually cause disease in the body. And while antibiotics are life-saving in many cases, they not only eliminate harmful bacteria but beneficial bacteria also, disrupting the delicate microbiome balance in our gut.
In the past, antibiotics were overprescribed, and too many doctors turned to them as a quick fix for minor ailments. Natural alternatives, such as garlic, oregano oil, turmeric, and other plant-based remedies were often overlooked for non-serious health issues. The cumulative effect of antibiotic overuse has left many with compromised gut flora, often referred to as dysbiosis, and can lead to long-term digestive and inflammatory issues, including candida overgrowth.
Dietary changes are required to promote and support a healthy gut. This includes avoiding foods that disrupt the balance of the microbiome, such as: sugar-rich foods (which feed harmful bacteria), fast food, fried foods, processed food, excessive red meat, wheat, and alcohol. Soft drinks are particularly hard on our bodies. Refined sugar, in particular, is very detrimental to the immune system. The typical American diet is made up of the above foods but our bodies don’t know how to metabolize such foods, which causes inflammation, gut issues and weight gain.
Foods that support a healthy gut flora include prebiotic foods (a type of dietary fibre) that act as fertilizer for beneficial gut bacteria. Foods rich in prebiotics include raw garlic, onions and leeks, asparagus, green bananas, dandelion greens, bran, apples, whole oats, and legumes.
In addition to prebiotic food, we need probiotic foods which are live microorganisms that help populate the gut with healthy bacteria. Some probiotic foods include fermented foods such as kombucha, miso, kimchi, sauerkraut, yogurt and kefir. Store-bought probiotic foods (that are not in the refrigerated section) are often pasteurized, a process that kills the beneficial bacteria.
For the best results, look for unpasteurized options at farmers' markets or health food stores, or consider making them at home. There are plenty of online resources, including YouTube tutorials, that instruct how to ferment vegetables like cabbage or start kefir and kombucha cultures.
Fibre-rich foods, such as whole grains, fruits, vegetables and legumes, nourish the beneficial bacteria in the gut.
Supplements, including probiotics and digestive enzymes, enhance gut health and can be found at a local health food stores.
Staying hydrated helps the GI tract by lubricating the mucosal lining and supporting digestion. Managing stress is also mandatory, as chronic stress negatively effects the gut microbiome. Exercise, yoga, deep breathing and mindfulness may be very helpful. Avoid anti-biotics unless it is absolutely necessary.
As gut health and immunity are closely linked, improving digestion also enhances overall immunity.
If you have a digestive health issue that you feel needs medical attention, please follow these dietary suggestions and seek medical attention for a diagnosis from a physician and naturopath to oversee your corrective health options.
Several other digestive articles can be found on my website. Education is key to understanding how to eat for optimal health — our quality of life depends on it.
Claire Nielsen is a health coach, author, public speaker and founder of www.elixirforlife.ca. The information provided in the above article is for educational purposes only and is not a substitute for professional health and medical advice. Please consult a doctor, health-care provider or mental health practitioner if you're seeking medical advice, diagnoses and/or treatment.
