It’s a common misconception that the only signs of poor gut health are digestive problems like gas, bloating, heartburn, constipation, or diarrhea. However, problems in the gut can also cause or aggravate:
- Food sensitivities
- Skin irritations
- Food cravings
- Mood changes
- Brain fog
While other factors can contribute to these issues, it’s important to consider the domino effect that gut health has on nearly everything else in the body.
Benefits of Healing Your Gut
Improving gut health is often recommended as the first step for many individuals, as research shows it’s linked to hormonal balance, immune function, inflammation, mental health, and more. Benefits of better gut health include:
- Less bloating
- Easier bowel movements
- Reduced food cravings
- Clearer skin
- Mental clarity
- More energy
Each person is unique and on their own healing path, but optimizing gut health can have a powerful effect on many common health issues.
Gut Health and Metabolism
While many factors play into metabolic health, research shows that gut health is crucial. Here’s how:
- Energy absorption: Gut microbes produce short-chain fatty acids (SCFAs), which are generally beneficial but can provide extra energy (calories) absorbed from the gut when produced in excess.
- Appetite: Gut microbes regulate gut hormone levels, like peptide YY and GLP-1, which communicate with the brain and affect appetite and fullness.
- Fat storage: Some gut microbes increase glucose absorption from the intestines and promote fat deposition in the liver.
- Inflammation: Chronic inflammation, a hallmark of metabolic dysfunction, can be driven by gut inflammation.
Healing the gut can make it easier to heal the metabolism too.
Gut Health and Hormone Balance
Your hormones need nutrients for optimal function, and those nutrients need to be properly absorbed from the gut. Additionally, gut health affects hormone balance, particularly estrogen. When functioning properly, estrogen binds to proteins in the liver and then moves to the gut for elimination. However, a specific enzyme in the intestines can break up this union, allowing estrogen to be reabsorbed into the body. This process can lead to estrogen dominance, which drives many hormonal conditions and can be rooted in gut health.
Gut Health and Skin
The gut-skin axis explains the direct connection between gut health and skin health through:
- Gut microbiome: Changes in the gut microbiome have been linked to skin conditions like acne, eczema, rosacea, and psoriasis.
- Food sensitivities: Gluten and other food sensitivities can cause eczema and other skin rashes due to their effect on gut inflammation and immune function.
- Inflammation: When inflammation occurs in the gut, it can lead to increased intestinal permeability (leaky gut) and trigger inflammation elsewhere in the body, including the skin.
Addressing skin issues often requires looking at gut health rather than just using external topical applications.
Root Causes of Bloating
Bloating is not normal when it is painful, extreme, or happens every day. If you’ve tried the usual solutions like eating slowly, chewing thoroughly, drinking beverages at room temperature, and walking after meals but still can’t find a solution, it’s time to look deeper for a cause.
Some potential issues include:
- Parasites
- Low stomach acid
- Gut motility issues
- H.pylori overgrowth
- Low digestive enzymes
- Dysbiosis (disrupted gut microbiome)
- Small intestinal bacterial overgrowth (SIBO)
- Small intestinal fungal overgrowth (SIFO)
- Leaky gut (increased permeability)
This is not an exhaustive list. Bloating can also be caused by hormones, stress, or alcohol consumption. The only way to solve a problem is to first identify it. This is where naturopathic and functional medicine excel.
Tips to Reduce Digestive Bloating
Bloating can happen for many reasons—from stress to hormones, food sensitivities, dysbiosis, or SIBO. If you experience painful, extreme, or everyday bloating, the best approach is to be evaluated and follow a personalized plan. Here are some tips to reduce bloating:
- Minimize trigger foods: Common triggers include sugar, alcohol, carbonated drinks, artificial sweeteners, cruciferous vegetables, and beans.
- Stay hydrated and increase fiber gradually: Ensure regular bowel movements, as constipation can cause bloating. However, too much fiber too fast can also cause issues.
- Consider probiotics or probiotic-rich foods: This can help maintain the gut microbiome, though it may worsen conditions like bacterial overgrowth.
- Take a walk: Movement encourages healthy digestion.
- Slow down: Stress or eating on the run can alert your nervous system, whereas calming it promotes healthy digestion.
If these tips only help partially, it’s time to look deeper into the root causes.
Probiotics vs. Prebiotics
Probiotics are live microorganisms that help maintain the beneficial bacteria in the gut microbiome, while prebiotics are dietary fibers that act as food for these bacteria. Both can come in the form of foods or supplements.
- Probiotic supplements: Deliver microorganisms like Acidophilus or Bifidobacteria.
- Prebiotic supplements: Deliver fibers like inulin, arabinogalactan, or fructooligosaccharides.
Be aware that although probiotics and prebiotics are generally safe for healthy people, they can aggravate gut problems in people with certain conditions like SIBO. To gently boost your intake of foods that support gut microbiome diversity, consider these:
Probiotic-Rich Foods:
- Yogurt
- Kefir
- Kombucha
- Sauerkraut
- Kimchi
- Natto
Prebiotic-Rich Foods:
- Bananas
- Artichoke
- Asparagus
- Onions
- Flaxseeds
- Oats
Polyphenols for the Gut
Polyphenols are plant compounds with antioxidant properties that help combat inflammation, often linked with poor gut health. Research shows that polyphenols also promote a healthy balance of bacteria in the gut microbiome. Foods that benefit the gut include:
- Pomegranate extract
- Blackberry extract
- Tart cherry juice
- Red wine
- Green tea
- Cocoa
- Natto & tofu
Alongside a healthy diet, many naturopathic and functional medicine approaches can help heal the gut.
Beverages for Gut Health
For something different to drink that supports a healthy gut, try these:
Golden Milk:
Golden milk is made by warming 2 cups of your choice of milk on the stove with 1 tsp of turmeric powder and other spices or sweeteners to taste (cinnamon, ginger, cardamom, black pepper, vanilla, maple syrup). Turmeric has antioxidant and anti-inflammatory properties beneficial for the gut.
Kombucha:
Kombucha is a fizzy fermented tea rich in B vitamins and probiotic bacteria to support the gut microbiome. It can be purchased or made at home with a SCOBY for fermentation.
Green Tea:
Green tea is rich in catechins, antioxidant polyphenols that promote a healthy gut microbiome.
Exercises for Better Digestion
Food and nutrition are crucial, but don’t forget movement. Here are three exercises backed by research to support digestion:
Walking:
Walking stimulates the digestive tract, promoting better bowel movements and reducing gas and bloating. Physical activity also supports a healthy gut microbiome.
Yoga:
Yoga puts the nervous system into the parasympathetic “rest and digest” mode while directly stimulating digestion through poses like downward dog or triangle pose. Research shows that yoga improves the quality of life for people with functional digestive problems.
Crunches:
Exercises that strengthen the abdominal muscles, like crunches and sit-ups, can ease gas and bloating—just do them on an empty stomach.
Gut health is a foundational aspect of overall wellness. Addressing and improving gut health can alleviate a wide range of issues, from digestive problems to hormonal imbalances and skin conditions. By incorporating gut-friendly foods, staying active, managing stress, and considering probiotics and prebiotics, you can support your microbiome and enhance your well-being. Remember, every person is unique, and working with a qualified practitioner can help you find the best approach for your individual needs.
