The gut starts with the mouth and finishes at the end of the large intestine. It includes the esophagus, stomach, small intestine, colon, large intestine,pancreas, liver and the gall bladder. Your gut is home to tens of millions of microscopic organisms or microbes. There are more than 100 billion bacteria to every gram of intestinal content and 10 times as many microbes as there are cells in your body.
Your gastrointestinal (GI) tract is approximately 25 feet long and is responsible for digesting and absorbing the nutrients in the foods you eat, while also helping eliminate waste products from your body. Beyond these important functions, your GI tract, particularly the intestines, also perform very important immune functions in the body. A healthy intestinal tract is critical for optimal digestive function and immune system support.
There’s one big visceral nerve embedded in your gut—the vagus nerve. Research has revealed that up to 90 percent of its fibers carry information from the gut to the brain, rather than the other way around. In other words, the brain interprets gut signals as emotions. In fact, guts have been called a ‘second brain’ because if the nerve between the brain and gut were cut, the gut would function independently. The gut produces more neurotransmitters, which affect mood and behavior, than the brain does.
What is Leaky Gut Syndrome?
Leaky gut, also called increased intestinal permeability, is getting more attention lately. It has symptoms including bloating, gas, cramps, food sensitivities, aches and pains, and skin issues. Inside our bellies, we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream.
An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond. Recent research has shown that modifications in the intestinal bacteria and inflammation may play a role in the development of several common chronic diseases. Proponents claim that it’s the underlying cause of all sorts of conditions, including chronic fatigue syndrome, migraines, multiple sclerosis, fibromyalgia, food sensitivities, thyroid abnormalities, mood swings, obesity, skin conditions, and autism.
Good gut health is foundational. If we can keep the bacteria balanced in our digestive super-highway, it is possible that we will be able to avoid certain conditions, keeping us healthier and enabling us to live a longer and more healthful lives.
What Can Affect Gut Bacteria?
Just like fingerprints, every one of us has a different microbiome, and this can be influenced by a wide variety of factors, including the use of medications, lifestyle and diet. The most common culprits that can affect gut bacteria include antibiotics and a diet low in fiber, fruit and vegetables. Antibiotics are used to treat or prevent some types of bacterial infection by killing bacteria in the body. While they are a very important medicine, they cannot distinguish between good and bad bacteria, so they wipe out both.
When the body does not have the right balance of bacteria, certain organisms can grow out of control, impacting on fungal and other infections. For example, a person who takes antibiotics may experience changes in their gut bacteria that make them more vulnerable to yeast infections.
Diet plays a big role in supporting a healthy gut. Different foods, when introduced to the gut via feeding tubes, have been shown to change a person’s moods without the person’s awareness of what they were “eating.” Fat, for instance, increased feelings of happiness and pleasure because it appeared to trigger the release of dopamine—the brain’s natural opiate. Carbohydrate consumption stimulated the release of serotonin, the “feel good” neurotransmitter.
Another culprit is sress. Stress can change the number and diversity of our gut bacteria, which in turn dysregulates the immune system and may explain why certain conditions, such as eczema or acne, flare up when we are more stressed.
Best and Worst Foods for Gut Health
Foods that promote gut health can feed good bacteria or add more helpful bacteria to the gut. Less healthful foods may promote gastrointestinal problems or damage gut bacteria.
The effect of different foods on gut health depends on numerous factors, including a person’s overall diet and food sensitivities. Someone who is sensitive to certain foods, for example, might suffer with gut health issues from a food that would otherwise be gut friendly.
You need to know your body. You can use the following foods as a guideline but diet is not a one size fits all solution.
WORST FOODS
- Artificial sweeteners: aspartame, saccharin and sucralose, have zero calories and no sugar. They pass through the body without being digested, yet they come into contact with the microflora in the gut, negatively changing the composition, according to research.
- Red meat: Eat red meat in moderation, and choose fatty fish, white fish, chicken or plant-based proteins like tofu and tempeh on the regular.
- Processed and Refined Food: lack diversity and fiber and are often filled with added sugars, salt, artificial sweeteners and/or additives and preservatives.
- Alcohol: Research has shown that over indulging in consumption of alcohol can alter microphone in the gut. If you enjoy drinking, be sure to do so in moderation, which is one drink per day for women and two for men.
BEST FOODS
- Sauerkraut: The probiotics created during fermentation assist with digestion and add good bugs to your gut.
- Yogurt: It’s made when good bacteria are added to milk, where they metabolize lactose to form lactic acid and other beneficial bugs. Look for yogurt labeled with the “Live & Active Cultures” seal, which guarantees 100 million probiotic cultures per gram.
- Beans: Don’t steer clear of beans for fear of having gas. It’s actually a good sign. When beans and legumes reach the large intestine (colon), they are still intact. It’s there that gut bacteria feed on them. This process is called fermentation. And the byproduct? Gas. So while it may be awkward, you can feel good about it because your bugs are hard at work.
- Garlic: Think food-as-medicine when you cook with garlic. Garlic may help reduce the risk of heart disease and is also anti-inflammatory in the body. Inulin and fructooligosaccharides are the two main fibers in garlic—a dynamic prebiotic duo.
- Bananas: Green bananas (the unripe ones) are best for the gut because they contain resistant starch, a type of indigestible fiber that produces more good bugs when your microbes feed on it.
- Watermelon: Watermelon is naturally high in prebiotics with 1 gram of fructan per cup. One cup also has 14% DV for vitamin C, an antioxidant that fights inflammation, is the building block of collagen and increases the absorption of iron.
Supplements for Gut Health
“Gut health” is a term that refers to how healthy your digestive system is from start to finish or from eating until elimination. If you’re not able to break down foods sufficiently in your stomach, for example, by the time the inefficiently digested food reaches your small and large intestine, you will not reap the full benefits. Likewise, if you’re breaking food down as you should, but can’t absorb it in your small and large intestines, you won’t get all of the vital nutrients from them.
Optimizing gut health is a process of making sure that every aspect of your digestive system is working as it should be. This falls under three categories: digestion, absorption, and microbiome.
Lifelong Vitality (LLV)
The doTERRA Lifelong Vitality Program makes taking the first step on the path toward a lifetime of vitality and wellness convenient and affordable. This awesome 3-pack helps you set a solid foundation for your health, from your brain, to your gut, to your toenails, and everything in between. Our lifelong health depends on many factors including diet, physical activity, weight management, rest, stress management, exposure to toxins, and inherited genetic predisposition for disease or wellness. While some of these variables are beyond our complete control, breakthrough scientific research is revealing many ways we can influence—and even control—significant factors of aging and wellness. A long life full of vitality and healthy aging begins with providing your cells with essential nutrients and metabolic factors to help them perform optimally. This foundational support is vital in stabilizing the gut and supporting healthy function. (Save $79.00 when you buy these three products together in this convenient pack!)
Terrazyme
DigestZen TerraZyme® Digestive Enzyme Complex is a proprietary blend of active whole-food enzymes and supporting cofactors that are often deficient in cooked, processed, and preservative-laden foods. The powerful combination of digestive enzymes found in DigestZen TerraZyme supports the body’s constant production of enzymes critical for healthy biochemical functions, including healthy digestion of food nutrients and cellular metabolism of nutrients to energy. TerraZyme includes a variety of whole-food enzymes that help with the digestion of proteins, fats, complex carbohydrates, sugars,and fiber. In short, Terrazyme breaks food down to make it easier to digest.
PB Assist
PB Assist+ is a proprietary formula of pre-biotic fiber and six strains of probiotic microorganisms in a unique double layer vegetable capsule. In simple terms, it replenishes the good bacteria that our gut craves. It delivers 6 billion CFUs of active probiotic cultures and soluble pre-biotic FOS (fructooligosaccharides) that encourage friendly bacterial growth. The time-release, double-capsule delivery system is designed to help protect the sensitive probiotic cultures from stomach acid. PB Assist+ offers a unique, safe, and effective way to deliver the well-recognized digestive and immune system support benefits of probiotics.
GX Assist
GX Assist is a combination of CPTG Certified Pure Therapeutic Grade® essential oils and caprylic acid to help support a healthy digestive tract by creating an unfriendly environment for potential threats that can disrupt digestive immunities and cause digestive upset. Basically, it helps you eliminate all of the harmful bacteria lingering in your gut. GX Assist is formulated to be used for 10 days as a preparatory cleansing step before using PB Assist®+ Probiotic Defense Formula.
70% of immune cells reside in your gut. This makes having a healthy gut your best protection against the cold, flu and other viruses. So eat more whole foods, drink more water and take supplements to support a strong and healthy gut.
The information and referenced products provided in this blog are not intended to diagnose, treat or cure any disease. Please talk to your Doctor before changing diet or taking supplements.
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