How to heal your gut

Ever since I was a little kid I have had stomach issues- vomiting, susceptible to stomach bugs, gas, bloating, etc. You name it, I’ve experienced it. 

Unfortunately, as I grew older into my adult years, I didn’t outgrow my sensitive stomach. I finally went to a gastroenterologist who concluded that despite my symptoms of heartburn, gas, bloating and diarrhea, all I had was a mild case of acid reflux for which he prescribed me stomach acid blocking medicine. 

I left his office infuriated because I knew that an antacid would not solve my underlying digestive issues, so I started to do my own research about digestive health and the gut microbiome and the role diet and lifestyle play in overall gut health, which has led me to publish various peer review articles about the gut microbiome and overall health. With some dietary and lifestyle changes I healed my gut which has greatly impacted my overall health and energy levels.

Understanding an unhealthy gut

An estimated 70% of our immune system is in our gut. Our gut microbiome also regulates our hormones, skin health, mental health, and metabolism. Unfortunately, chronic digestive issues like gastrointestinal infections, Candida yeast infection, food sensitivities and digestive distress are highly prevalent worldwide. 

For example, a recent study in the journal the Lancet concluded that gastroesophageal reflux disease (GERD), also commonly referred to as chronic acid reflux, is becoming more common. Irritable bowel syndrome (IBS) which has become a catch-all term for digestive distress, is actually a functional digestive disorder that involves pain and diarrhea, constipation or both. It affects adult women 2-3 more times than men and affects about 11% of the global population.

While loose stools and the occasional heartburn may not seem like a big deal, it could be a symptom of something more serious is going on like the autoimmune disease inflammatory bowel disease (IBD), that includes Crohn’s disease and ulcerative colitis, or even colorectal cancer, which is the third most deadly cancer worldwide and is on the rise.

The gut microbiome has now been associated with these digestive conditions and diseases and may also be a major trigger. “Leaky gut”, or intestinal permeability, as well as gut dysbiosis, which is an imbalanced gut microbiome can lead to intestinal and systemic inflammation that may cause hormonal, mental and immune problems that you may not associate with your gut issues such as acne and eczema, anxiety, allergies, headaches, Alzheimer’s, diabetes as well as autoimmune diseases.

When your gut microbiome is out of balance, “bad bugs” like pathogens start to take over in your intestines and the intestinal lining can become more permeable allowing inflammatory bacterial components, larger food particles and toxins to escape to the bloodstream causing inflammation. The result is the good gut microbes that act as the intestines’ gatekeepers can no longer compete with the bad bugs resulting in digestive distress and other diseases.

What consists of a healthy gut

The gut microbiome consists of approximately 1,000 different microbial species which are primarily bacteria as well as viruses, archaea and some unicellular eukaryotes that inhabit the small and large intestines. In general, a healthy gut microbiome is stable and includes diverse bacterial species, although researchers are still trying to define what is a healthy gut microbiome.

These critters are so crucial for our health partly because they encode genes that are not present in the human genome that are necessary for human health such as vitamin synthesis and immune system development which has made scientists call the gut microbiome the “forgotten organ.” 

The human gut microbiome develops over the first 2-3 years of life and then the composition of microorganisms becomes stable throughout adulthood until the elderly years. Various factors influence the gut microbiome such as vaginal vs cesarean birth, breastfed vs formula fed, diet, antibiotic use, illness and hygiene.

Unfortunately, the modern world has led to an unhealthy gut microbiome and a decrease in beneficial bacteria. Cesarean births and antibiotics use deplete beneficial bacteria that could have long-term consequences and have been associated with an increased risk of developing asthma or obesity. 

Given that the gut microbiome plays a major role in overall human health and an imbalanced gut microbiome has been associated with various diseases and conditions such as IBS, IBD, metabolic disorders like obesity and diabetes, it’s important to maintain a healthy gut. 

11 ways to heal your gut 

With all this in mind, it’s important to remember that no supplement will magically “cure” your digestive problems. Healing your gut takes a personalized and holistic approach; however, there are some basic principles of how to maintain overall gut health.

1. Eat a whole foods, antiinflammatory diet

Diet has a major influence on the gut microbiome. Recent studies in indigenous communities have shown that high fiber diets promote a healthy gut microbiome that antiinflammatory properties. Conversely, a Western diet that’s high in fat, sugar and inflammatory and processed foods leads to more gut inflammation, a reduction in beneficial bacteria and leaky gut.

An antiinflammatory diet, such as the Mediterranean diet, that’s high in antioxidant rich fruits, vegetables and nuts as well as omega 3 fatty acids and is low in processed and high glycemic foods has also been associated with a healthy gut microbiome. 

2. Make fiber and polyphenols your friend

Gut microbes degrade fiber that’s found in fruits, vegetables and legumes and produce beneficial metabolites called short chain fatty acids such as butyrate which have antiinflammatory properties and can prevent leaky gut and pathogenic infections. 

A type of nondigestible fiber called prebiotics, found in artichokes, onions, green bananas and jicama, can also modify the gut microbiota towards a more favorable composition such as an increase in Bacteroides and can improve intestinal barrier function.

With fiber it’s always better to start low and go slow. Consuming a bunch of fiber when your intestines aren’t used to it can cause bloating and discomfort. 

Polyphenols found in foods like green tea, cacao and coffee can also help heal your gut since they exhibit prebiotic effects and can produce antiinflammatory effects as well as alter gut microbiota composition. Cacao consumption for example, has been shown to increase beneficial Bifidobacteria and Lactobacilli bacteria likely due to its high flavonoid content. 

3. Add fermented foods to your diet

While probiotic supplements can certainly help heal your gut, it’s best to take a targeted approach with specific strains that are known to produce health benefits. Moreover, not all probiotics are created equal. In the US for example, most are considered dietary supplements and are therefore not regulated. In fact, some can worsen digestive symptoms and some don’t even contain live strains due to improper manufacturing, shipping and storage. That said, studies have shown certain probiotic strains such as Lactobacillus plantarum and Bifidobacterium infantis Y1 can improve intestinal barrier function.

On the other hand, eating fermented foods that contain live probiotics may contain billions more beneficial microbes than commercial probiotics and may benefit digestion more. The best sources of naturally occurring probiotics are found in lacto fermented vegetables like sauerkraut, kimchi, yogurt, keifer, miso, kvass, and raw milk cheese.

It’s best to start out consuming low amounts of fermented foods to see how your body tolerates them as some probiotics can cause digestive upset, headaches and histamine intolerance.

4. Consume gut healing nutrients: collagen, vitamin A, D and zinc 

Collagen found in bone broth and meat and fish with connective tissue, is the body’s most abundant protein and has been found to help heal the intestinal lining.

Vitamin A is an essential nutrient for overall immune and gut health. Vitamin A deficiency has been associated with increased susceptibility to intestinal infections like parasites and decreased intestinal barrier function. 

Vitamin D is the unsung hero of gut health. It can reduce leaky gut, autoimmune symptoms, and inflammation and promotes a healthy gut microbiome. Vitamin D deficiency is a major global health concern. Therefore, getting adequate sun exposure and testing your serum levels regularly so that you supplement adequately can help boost your levels.

Zinc is another crucial nutrient for gut health that has been shown to reduce leaky gut. Deficiency has been associated with diarrhea, IBD, celiac disease, malnutrition, and esophageal cancer.

5. Avoid antibiotics unless they’re absolutely necessary

While antibiotics can be life saving, they eliminate beneficial bacteria along with pathogens. Unfortunately their excessive use has led to a sharp rise in antibiotic resistant bacteria and a reduction in beneficial bacteria, some of which never return, that’s a growing global health concern. Antibiotics can also make a person susceptible to diarrhea, a serious Clostridium difficile infection, and dysbiosis. 

Remember, viral infections like the cold and flu do NOT require antibiotics, and minor bacterial infections can often be treated with natural antimicrobials such as oregano oil that are more gentle on the microbiome.

6. Don’t fear germs

Modern lifestyle means humans are no longer exposed to as many microbes as indigenous cultures and hunter gatherers. Living an overly hygienic lifestyle, like abusing hand sanitizer and bleach, and the rise in cesarean births and antibiotic use reduces our exposure to microbes that we would otherwise be in contact with. These microbes can actually help strengthen our immune system and we need to start to reframe our concept of germs-- they’re necessary for our health and obsessively killing them does more harm than good.

Martin Blaser, human microbiome researcher and author of the book Missing Microbes, has attributed the rise in non-infectious disease such as asthma, allergies and obesity are due to a loss of microbes that once formed part of our human microbiome: “But as terrible as these resistant pathogens are, the loss of diversity within our microbiome is far more pernicious. Its loss changes development itself, affecting our metabolism, immunity, and cognition...The loss of microbial diversity on and within our bodies is exacting a terrible price. I predict it will be worse in the future. Just as the internal combustion engine, the splitting of the atom, and pesticides all have had unanticipated effects, so too does the abuse of antibiotics and other medical or quasi-medical practices (e.g., sanitizer use).”

7. Rest and digest: Manage stress

Chronic stress distresses our gut and can cause IBS, IBD, acid reflux, leaky gut and intestinal pain. Yoga, moderate exercise, meditation, being in nature and laughing can all help reduce stress.

8. Be mindful of medications

Besides antibiotics, several medications like the birth control pill, metformin, proton pump inhibitors, laxatives, and NSAIDs negatively alter the gut microbiome and cause leaky gut.

9. Get enough sleep

We all know that getting 7-9 hours of sleep a day is ideal for our overall health, but circadian rhythm disruption can alter the gut microbiome and even lead to intestinal barrier dysfunction, inflammation and metabolic disease.

10. Limit sugar and alcohol

Various studies have shown that excessive sugar, especially fructose, and alcohol consumption can lead to leaky gut. 

11. Test don’t guess

If nothing seems to solve your digestive issues, it’s best to get tested for a parasitic, yeast or pathogenic infection such as Clostridium difficile. 

Food allergies and sensitivities can also cause intestinal inflammation, digestive issues and leaky gut.

Conclusion

Gut microbiome research has exploded over the past decade shedding more light on how crucial gut health is for our wellbeing. While each person has a unique medical history that should be discussed with a licensed practitioner, there are some basic guidelines for improving gut health so that you can heal your gut which will improve your overall health. Eating a high fiber whole foods diet, managing stress, getting enough sleep and avoiding antibiotics can help you heal your gut. 

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