Hippocrates said, “All disease begins in the gut.” And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn, constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies. There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health. Putting it in the positive, I'll say, "All health begins in the gut." So, let's talk about the roles that our gut and our gut microbes play in our overall health and then I'll give you tips to improve your gut health naturally. Our Gut's Role in Our Overall Health Our gut’s main role is as a barrier: to let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out. This seemingly simple role is super-complex! And it can break down in so many places. For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to and when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there. Importantly, about 70% of our immune system lives in and around our gut. A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health. The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar. Keeping your gut microbes happy is the second pillar of gut health! There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. Try eliminating added sugars, processed foods, and alcohol for a few weeks, and you may be amazed at how much better your body (and gut) feels. Next week's blog post, That Gut Feeling Part Two, will explore how your gut feels is related to your feelings in general. Consider eliminating other gut irritants like dairy and grains which contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health. Try a unsweetened coconut or almond yogurt instead of dairy yogurt. Rice, quinoa and oats are all grains. Eat nutrient-dense foods which allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colorful fruits and veggies, nuts and seeds and sea vegetables. Nourish your microbes by ingesting probiotic (friendly bacteria) foods and drinks to help to replenish our gut microbes. These are found in fermented foods like kombucha, coconut kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet. Check out the easy recipe at the end of this post for Cultured Carrots. Choose whole foods full of gut-friendly fiber. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. What foods have a lot of fiber? Fresh fruits, vegetables, nuts, seeds, and even cacao. Foods that are high in fiber are usually high in pre-biotics. Feed the friendlies. Pro-biotics need love, too. Pre-biotic foods like bananas, raw asparagus, raw and cooked onions, raw garlic, and raw dandelion greens all are high in fiber and are usually high in the good pre-biotics that feed the healthy bacteria (probiotics) in your gut. Chew, chew, chew your food! As silly as it sounds, this is the simplest act to help you digest and absorb food. The saliva in your mouth contains enzymes that helps break down food. This begins the digestion process. It's also a way to slow down and de-stress, savor and enjoy. Pay attention to lifestyle factors. Getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you are all important factors in maintaining gut health . It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function. Here it is in a nutshell: 1. The function of your gut is key to your overall health. 2. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes. 3. The main ways to improve both of these naturally is by eating nutrient-dense whole foods: foods filled with nutrition, pre-biotics and probiotics, and fiber. 4. Eliminate common gut irritants like added sugar, processed foods, and alcohol. And here's a quick and easy recipe to get you started with making your microbiome happy with probiotic-rich, homemade Cultured Carrots.
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