Gut Health Series: Post #1 - Why is Gut Health So Important?
A healthy gut is essential for our overall health, as it interacts with almost every cell in the body, which influences almost every system in our body as well. Everything that we eat and drink passes through the gut along the gastrointestinal (GI) tract. This tract, lined with mucus, is embedded with millions of bacteria, yeast and viruses and collectively, these microorganisms are called the gut microbiome. Everyone has a unique microbiome, just like everyone has a unique set of fingerprints.
There are about 100 trillion live microorganisms in the microbiome that help promote normal gastrointestinal function, regulate the metabolism and immune system and protect the body from infection. In fact, between 70-80% of our immune system lives in our gut. In addition to these roles, the gut microbiome is also connected to our brain, and our gut is often referred to as the "second brain" as well as the Enteric Nervous System (ENS). When the microorganisms are in balance, the rest of the body is in balance as well.
When the bad bacteria in the gut outnumber the good bacteria, that is when an unhealthy gut environment can occur (called gut dysbiosis) and an imbalance takes place, which can negatively affect the rest of the body. Chronic disease is one broad area for some of the many potential negative outcomes from an imbalance in the gut bacteria.
Specific foods and dietary patterns can all influence the abundance of different types of bacteria in the gut, which in turn can affect health. Poor diet is one of the biggest causes of gut issues. Feeding the good gut bacteria with fiber, complex carbohydrates, increased plant foods, and probiotics while avoiding processed foods and sugar is key in helping maintain a healthy gut microbiome. High-intensity sweeteners, commonly referred to and used as sugar alternatives, have shown the potential to have negative effects on gut microbiota in animal studies. These sweeteners are lower in calories and many times sweeter than sugar and include sucralose, aspartame, and saccharin (1,2). Food additives have also been shown to affect the gut microbiota in animals, as well as some restrictive diets.
The good news is that positive changes to the gut microbiota can occur within days of changing the diet to better support these microorganisms. Creating a balanced and healthier microbiota through dietary changes can include:
Incorporating prebiotic foods and dietary fiber
Whole grains
Dried beans and other legumes
Garlic
Asparagus
Onions
Leeks
Green bananas
Leeks
Artichokes
Sprouted vegetables
Fruits
Radishes
Green leafy vegetables, cruciferous vegetables and bitter greens (like dandelion and chicory)
Adding probiotic foods or supplements
Fermented dairy products
Sauerkraut (from the refrigerated section)
Kombucha
Kimchi
Tempeh
Miso
Consuming healthy fats
Fatty fish (ex. salmon, tuna, mackerel, herring, halibut, sardines)
Nuts (especially walnuts, almonds, and hazelnuts)
Seeds (think chia seeds, sunflower seeds, flax seeds, etc.)
Avocado and avocado oil
Olives and extra-virgin olive oil
Coconut and coconut oil
Butter and ghee (yes, really!)
Eggs
Grass-fed organic beef
MCT oil
Reducing sugar intake and processed foods
Reducing caffeine intake and alcohol
Over the next couple of weeks, I will dive further into how gut health plays a role in our immune system, as well as its role in mental health.
Sources:
Valdes AM, Walter J, Segal E, Spector TD. Role of the gut microbiota in nutrition and health. BMJ. 2018;361:j2179. http://dx.doi.org/10.1136/bmj.j2179.
Nettleton JE, Reimer RA, Shearer J. Reshaping the gut microbiota: Impact of low calorie sweeteners and the link to insulin resistance? Physiol Behav 2016;164(Pt B):488-93. doi:10.1016/j.physbeh.2016.04.029.
