5 Ways to Heal the Gut
WHAT IS A HEALTHY GUT?
A healthy gut functions fluidly daily, transporting waste out of the body after it absorbs the nutrients from the things you eat. A healthy gut can convert food into fuel and energy so that you can keep going throughout the day. A healthy gut is linked to a healthy immune system, so you’ll be less sick and more resilient when you do come in contact with someone who is.
A gut microbiome that consists of a variety of gut bacteria is considered to be associated with good health. A variety of gut bacteria develops when we consume a variety of healthy nutritious foods. The gut bacteria then feed on these foods and multiply, thus increasing the defenders that keep you healthy. On the flip side, if you consume foods that increase the bad gut bacteria in your gut, those bacteria multiply which triggers inflammation, leaky gut, and other health issues.
Studies have shown that there are links between gut well-being and mental health, auto-immune disorders, the immune system, endocrine disorders, gastrointestinal complications, cardiovascular disease, and cancer. Hormone levels and weight fluctuations have been associated with inflammation in the gut, too.
SIGNS OF AN UNHEALTHY GUT
Stomach disturbances + food intolerances
Gas, constipation, bloating, heartburn, diarrhea, acid reflux, abdominal pain, or nausea
Feeling discomfort after eating something and noticing the same reaction each time you consume that food item typically means your body doesn’t like it.
Weight changes that aren’t intentional
An imbalanced gut can impair the body’s ability to absorb nutrients, store fat, and regulate sugar. Weight loss may be a result of malabsorption and weight gain may be a result of insulin resistance or increased inflammation.
Constantly feeling fatigued
Imbalances in the gut can create sleep disturbances. The gut needs downtime to reset and clean itself out, but if it doesn’t have that time when you’re sleeping to do that part of its cycle, then it will struggle to operate. This is why it’s important not to eat too close to bedtime and to make sure you’re getting enough hours of sleep.
Development of an auto-immune disorder
An unhealthy gut can trigger systemic inflammation and alter how the immune system responds, thus confusing the body into not knowing which invaders are bad or good. As a result, the immune system’s white blood cells attack and kill off good gut bacteria, mistaking it for something bad in the body, and triggering further inflammation.
Skin issues
The skin is often a good barometer of what is going on inside the body. Typically, skin imbalances are a mirror of gut imbalances.
Rashes, breakouts, redness, dryness, tired-looking skin, or noticeable inflammation or puffiness
WHAT CONTRIBUTES TO AN UNHEALTHY GUT?
Stress at high levels over long periods
Taking antibiotics
Not getting enough rest
Consuming a diet of mostly highly processed and added-sugar foods
Not being present while you eat, inhaling your food, or not chewing food enough before swallowing
HOW CAN YOU SUPPORT AND HEAL YOUR GUT?
Nourish your gut with Food + Supplements
Prebiotics
A type of fiber that supports the generation of more good gut bacteria
Found in: Onions, Asparagus, Garlic, Leeks, Apples, and Oats
Probiotics
Live bacteria we consume through food and supplements support the gut, immune system, and overall well-being
Found in: Kefir, Yogurt, Sauerkraut, Kimchi, Tempeh, Pickles, Miso, Kombucha
Fiber
Found in: Lentils, Beans, Broccoli, Whole Grains, Berries, Mangoes, Avocados, Prunes, Flaxseeds, Apples, Kiwi, Pear, Chia Seeds, Sweet Potatoes, Figs, Artichokes, Spinach
We need to eat enough fiber daily for our brains to function, have proper metabolic function, skin health, and immune system health. Your microbes ferment the fiber into short-chain fatty acids that promote anti-inflammation.
Good Fats
Extra virgin Olive Oil, Avocados, Walnuts, Coconut Oil, Ghee, Fish, Seeds, and Almonds
Omega-3’s + Collagen-rich foods
Foods high in Omega 3’s: Mackerel, Salmon, Cod Liver Oil, Herring, Oysters, Sardines, Anchovies, Caviar, Flaxseeds, Chia seeds, Walnuts
Collagen-rich foods: Bone Broth, Citrus fruits, Broccoli, Lean Meat, Eggs, and Nuts
Spices
Cayenne Pepper + Turmeric help to reduce inflammation and promote detoxification
Apple Cider Vinegar
Helps balance healthy gut bacteria, balances pH levels, and kills off any viruses or bacteria lingering in the gut.
This bitter-tasting liquid helps the stomach to produce more acid, which helps break down food in the intestines and aids your body in absorbing key nutrients from the food your body is breaking down to use for energy.
Lemon + Ginger + Turmeric
Lemon helps to naturally cleanse and boost the immune system, whereas ginger and turmeric are inflammatory-reducing foods.
Making a tea and drinking it first thing in the morning on an empty stomach helps prepare the digestive tract for the day -
Combine: Fresh squeezed lemon juice + freshly grated ginger + 1 Tbsp. apple cider vinegar + 1 tbsp local honey (helps with allergies) + a dash of cayenne pepper + a dash of turmeric in hot water
MCT Oil
Medium-Chain Triglycerides (MCT) is a healthy fat derived from coconut that promotes healthy gut bacteria growth. It also has been studied to show its effects on rebalancing gut microflora and controlling bacteria and yeast overgrowth. It requires fewer enzymes and less energy to be digested, therefore it is a fastly available source of energy.
Dandelion Tea
A few studies have found that dandelion helps promote healthy liver function, which helps the body with detoxing.
It also acts as a diuretic to help reduce bloating (great for PMS, too!)
Water your ecosystem
Think of your body as an ecosystem. If an ecosystem isn’t watered enough, things dry out and energy flow is impeded.
This is why you get headaches when you’re dehydrated because your brain isn’t being bathed in the fluids necessary for processing and cleaning. Your heart has to work harder to try to pump and circulate. Your muscles remain sore from being unable to flush out any built-up lactic acid. You become constipated because there aren’t enough liquids to help break down waste. Your skin may become dry, age more rapidly, and become prone to breaking out as bodily fluids aren’t able to circulate and bacteria become stagnant in/on the skin. Water keeps things flowing and functioning.
Your body needs at least half of your body weight in fluid ounces of water each day to function optimally. Without enough water in your system, the body struggles to break down and absorb nutrients efficiently.
For example: If you weigh 120 lbs, then you need to drink at least 60 ounces of water per day. If you weigh 150 lbs you should be drinking at the very least 75 ounces of water.
Movement
Movement helps prevent water from accumulating in the arms, hands, feet, and legs. It also helps circulate everything in the body, including any toxins or metabolic waste that may have been stuck. As blood flow and lymph circulate, the digestive tract warms up and is able to use the momentum to clean out the body.
Yoga helps stretch abdominal muscles and relax the digestive tract. Many twisting postures target the ascending, transverse, and descending colon to help promote more ease with digestion.
Cardio, such as swimming, running, walking, and biking, also help generate heat in the core while stretching the muscles used in digestion.
Rest + Lower stress levels
Meditate, be present on walks, get a massage, be around people who make you feel good, limit alcohol consumption and drug intake, do yoga, take a bath, and diffuse essential oils like lavender and sandalwood
Sleeping for 7-9 hours a day is important because your organs need that time to absorb, rest, and flush out what is no longer needed in the digestive tract. By not getting enough sleep, you are not giving your organs enough time to properly process in their homeostatic manner, which alters the time the body has to process and eliminate. Over time, the organs can become fatigued, which can create bigger health concerns.
Deep Breathing Exercises help relax the nervous system, which relaxes the body and digestive tract. The Vagus Nerve connects our gut to our brain via the gut-brain axis, and when we stimulate this nerve through gentle vibration (or breath) it sends signals to the brain and gut. This line of communication plays a vital role in our mood, sleep, and response to pain, stress, and hunger.
Lymphatic Drainage Massage for your digestive tract
Did you know around 70% of your immune system resides in the gut? The lymphatic system regulates immune function and balances water levels and pH levels in the body.
When you receive a lymphatic drainage massage on your abdomen, the practitioner aids this system in filtering any debris that may be stuck in the interstitial space (the space between the skin, organs, bones, muscles, etc.) that is causing a puffy appearance with the discomfort of the pressure. This fluid is moved, along with any contents within the intestines, which helps the body to detox, cleanse, and relax.
Many people find this type of bodywork very relaxing and see and feel a difference after their first session.
AVOID OR LIMIT THESE FOR A HEALTHIER GUT:
Inflammation-Triggering foods + beverages
Processed + high-cooking temperature meat: lunch meat, hotdogs, bacon, and red meat
Refined Grains: white bread, white rice, white pasta, breakfast cereals, white flour
Refined sugars + High-Fructose Corn Syrup: cookies, pastries, fruit snacks, cakes, pop tarts, candy, sodas, fruit juices
Gluten: bread, baked goods, pasta, cereals, oatmeal, crackers, cookies, pies, beer, gravy, and soups. Although, it’s easier to find gluten-free options of all of these.
Gluten is a name for the proteins found in wheat, barley, rye, and a few other food items. Not everyone is triggered by gluten; however, some aren’t sure if it triggers them or not.
You’ll know if you have gluten sensitivity if you feel abdominal pain, bloating or gas, fatigue or brain fog, or have bowel movement issues almost immediately following the consumption of gluten. Some develop a noticeable skin reaction or experience numbness in the arms or legs or feel joint or muscle pain.
Dairy: The main fat contained in full-fat milk and dairy products (cheeses, yogurts, butter, and ice cream) is saturated fat, which causes inflammation. These products in moderation are okay.
Alcohol: Excessive alcohol can lead to a leaky gut, which can cause intestinal complications. Moderate alcohol use (less than two drinks per day for men, less than one drink per day for women) is okay.
Fried Food: Mozerlla Sticks, Doghnuts, Eggrolls, French Fries.
Sitting all-day
Spending the whole day caved in on your digestive tract compresses the organs, which impedes digestive flow and can force stomach acid in the wrong direction, causing heartburn, acid reflux, bloating, and discomfort.
Be mindful a get-up and stretch or take a walk to make your gut happy.
Chronic stress
The enteric nervous system (“second brain”) regulates digestion. Stress triggers the fight-or-flight response in this second brain, which causes digestion to stop as a threat has been perceived and biologically, the body wants to conserve energy to escape such threat. If you are constantly in a state of stress, this system is unable to function because it keeps shutting itself down.
Anxiety tends to go hand in hand with this as does not being able to connect with your gut feelings or being able to rely on your instincts.
Finding a way to manage stress is essential for gut health. Try getting a massage, taking a bath, going for a walk outside, reading, writing, or making art. Developing rituals of taking care of yourself, detaching from things outside of you, reconnecting to your inner self, and releasing your stress are vital for vitality.
WRITTEN BY COURTNEY SPIER,
LMT, CMCT, CMLD-T, HOLISTIC WELLNESS GUIDE
