Why Gut Health Is Important & the Gut Microbiome

Good gut health is important – it helps your body get the nutrients it needs, protects against harmful invaders, and communicates important signals to your brain. A healthy gut boosts your immune system, improves sleep and mood, helps manage stress, supports metabolism, reduces inflammation, and lowers the risk of diseases like autoimmune disorders, heart disease, and type II diabetes.

The microbiome is the ecosystem of organisms that live in the gut. These organisms include those that are essential to keeping us alive by breaking down foods, transforming nutrients into something we can use, and nourishing the lining of the gut as only three simple examples. Other organisms in the microbiome include those that are benign and co-exist with us along with those that can cause us harm. There are approximately 500 trillion bacteria and other microorganisms that live in our gut. Compare this number to the approximately 50 trillion cells that we consider our body. 

Symptoms of Poor Gut Health

Without a healthy microbiome we would not be able to survive. Our species has co-evolved with microorganisms living in our bodies and for our mutual benefit. An imbalanced microbiome can have severe health consequences and at a minimum we can have difficulty with our nutrition, preventing infections, as well as keeping out and eliminating toxins.

Poor gut health can cause symptoms at any time. During or after a meal, you might experience:

• Heartburn
• Indigestion
• Acid reflux
• Excessive fullness
• Nausea
• Gas or bloating

Hours after eating, you might experience different symptoms such as:

• Abdominal pain
• Cramping
• Heart palpitations
• Skin rash
• Joint pain
• Headaches
• Brain fog
• Fatigue

When having a bowel movement, you might struggle with:

• Infrequent bowel movements
• Pain or cramping
• Diarrhea

More signs of bad gut health include loss of appetite, difficulty swallowing or vomiting, constipation lasting more than a few days, bloody stool, watery diarrhea, and weight loss.

If you notice any of these symptoms or signs of poor gut health, it’s important to seek advice from a healthcare professional. They can help identify the root cause and suggest appropriate treatments or lifestyle changes to restore balance and improve your gut health.

Best Foods for Gut Health

The digestive system is adaptable and has evolved to handle various diets depending on environmental changes and available foods. Knowing how to improve gut health starts with a good diet. The best diet for gut health is one that’s also good for overall health. It should include a variety of nutrients, adequate protein, healthy omega-3 fatty acids, and plenty of fiber. 

For those with poor gut health, a simpler, nutrient-rich diet that’s easier to digest, such as soups and broths, may be beneficial. To support gut health, include foods rich in probiotics and prebiotics:

• Probiotics: These are beneficial bacteria that help maintain a healthy gut microbiome. Sources include fermented foods like sauerkraut, kimchi, kombucha and kefir.
• Prebiotics: These are foods that nourish beneficial bacteria. Including vegetables and fruits high in fiber such as onions, leeks, asparagus, apples and bananas.

Best Supplements for Gut Health

While getting nutrients from food is ideal, supplements can support gut health, especially when specific nutrients are difficult to obtain. Depending on what your needs are you may require additional support from supplements to help your gut heal and function properly while you make the necessary changes in your body, lifestyle, and diet. Key supplements include:

• Digestive Aids: Betaine hydrochloric acid and digestive enzymes help with digestion and nutrient absorption.
• Anti-Inflammatory: Ginger and curcumin reduce inflammation and support gut health.
• Fiber Support: Psyllium husk and flax seeds promote healthy bowel movements.
• Anti-Microbial: Oil of oregano helps manage harmful gut microbes.

Essential vitamins and minerals include Vitamin A for immune support, Vitamin D for a balanced immune system, Vitamin C for gut barrier protection and Magnesium to relax the gastrointestinal tract.

Worst Foods for Gut Health

Knowing how to improve gut health doesn’t just mean eating the right foods, but also avoid the bad ones too. Certain foods can negatively impact gut health by causing inflammation and disrupting the balance of gut bacteria. Processed foods high in added sugars, simple carbohydrates, and artificial additives are particularly harmful. These foods, such as cookies, chips, and many packaged meals provide fuel for harmful bacteria and yeast in the gut. In addition to processed foods, other potential gut irritants include:

• Food Sensitivities: Gluten, dairy, and other trigger foods can inflame the gut lining.
• Chemicals: Additives, artificial sweeteners, preservatives, and herbicides like glyphosate can damage gut health.
• Alcohol and Medications: Excessive alcohol, antibiotics, and NSAIDs can disrupt the gut microbiome.

Avoiding these harmful foods and substances can help maintain a healthier gut.

How Gut Health Affects Our Daily Lives

Maintaining gut health isn’t just about what you eat; lifestyle factors also play a significant role. Exercise, stress management, and metabolism can all influence digestive health. Here’s a closer look at how these factors contribute to a healthier or unhealthier gut.

The Gut’s Influence on Mental Health, Mood, and Anxiety

When individuals have disruptions to their gut microbiome, they produce changes in the levels of important neurotransmitters and increased production of inflammatory chemicals. These irritate the brain and can negatively affect brain function, especially when it comes to anxiety, depression, and ADHD, for example.

Both anxiety and depression are greatly influenced by the health of our gut microbiome. Research has shown that people with anxiety or depression demonstrate increased gut and systemic inflammation, higher cortisol levels, and increased gut permeability, aka leaky gut.

Chronic Stress & Sleep Patterns Related to Gut Health

Chronic stress negatively affects us in many ways, including gut health, by diverting blood flow away from the digestive system to support a fight-or-flight response. This can lead to symptoms like decreased appetite, reduced stomach acid production, acid reflux, and indigestion.

Imbalances in our gut microbiome can have a powerful impact on the quality of our sleep. The gut bacteria respond to our body’s cyclical changes in cortisol levels by producing more or less of chemical messengers called cytokines. When cortisol levels are lowest, as they naturally are at night, these cytokines are elevated, promoting deep or restorative sleep. Therefore, when cortisol becomes chronically elevated, it can disturb these natural rhythms in the gut and affect the quality of our sleep, creating a vicious cycle where poor sleep further exacerbates stress, leading to ongoing disturbances in gut function and overall well-being.

The Effects of Exercise for Gut Health

Regular exercise is essential for maintaining a healthy gut. It helps regulate metabolism, which in turn supports the digestive system’s efficiency. Exercise stimulates gut contractions, known as peristalsis, which are crucial for moving food through the intestines effectively. This not only promotes regular bowel movements but also enhances nutrient absorption. 

Additionally, physical activity helps balance the gut bacterial population, contributing to a healthier microbiome. Incorporating consistent exercise into your routine can improve digestion, reduce bloating, and support overall gut function.

Balance Exercises

• Single-Leg Stands: Stand on one leg with eyes open for as long as you can, then, so long as you are in a safe environment, try it with your eyes closed. Repeat this process on the other leg.
• Unstable Surface Stands: Stand on a wobbly surface like a pillow, folded blanket, or balance disc to challenge stability and strengthen balance

Gut Health’s Influence on Appetite, Cravings and Weight Management

The gut microbiome is influenced by what we eat, and this works the other way around. The composition of our gut can affect appetite and cravings. Consuming excess sugars and carbohydrates can drive yeast overgrowth in the gut, leading to inflammation and increased cravings for sugary and carbohydrate-rich foods, creating a harmful cycle.

A balanced gut microbiome is also important for efficient metabolism and weight management. Healthy gut microbes help break down nutrients like glucose and fats, improving insulin sensitivity and cellular function. Imbalances can disrupt these processes, impacting metabolism and weight.

How to Improve Gut Health

Improving gut health and knowing how to improve gut health involves a combination of dietary changes, lifestyle adjustments, and holistic approaches. By focusing on cleansing the gut, addressing functional imbalances, and adopting practices that support overall well-being, you can improve your digestive health as well as your overall health.

Gut Health Cleanses, Detoxes, and the Role of Functional Medicine

To cleanse or detox the gut, the key first step is to eliminate incoming chemicals and processed foods, including artificial additives, preservatives, dyes, and sweeteners. Focus on consuming fresh, raw foods and increase your intake of produce and freshly made juices. Adding fiber from high-fiber fruits, vegetables, and supplements like psyllium husk helps clear out lingering waste, heal the gut lining, and promote healthy bacterial growth in your microbiome.

Functional medicine can also play a role in improving gut health. Functional medicine looks at the entire body holistically, addressing internal imbalances as well as lifestyle and environmental factors. Functional medicine assesses hormone levels and identifies reasons for imbalances, such as chronic stress, inflammation, and insulin resistance. This approach considers the brain’s signals to hormone-producing glands and support from other organs.

Functional medicine testing for gut health can include:

• Testing for leaky gut and inflammatory markers.
• Checking for food sensitivities (e.g., gluten, dairy, nightshades, etc).
• Stool testing to analyze gut microbiome balance and detect parasites, yeast, and other pathogens.
• Hormone and antibody tests for autoimmune issues.
• Hormone Balancing

Improving Gut Health Through Lifestyle Changes

Adopting a lifestyle that promotes gut health is the same as a lifestyle for better overall health. This involves integrating various practices that support both physical and mental health and creating a balanced and nurturing environment for your digestive system.

An optimal lifestyle for gut health includes:

• A whole food, organic diet
• Regular moderate exercise
• Chiropractic care for structural health
• Quality sleep
• Strong social connections and relationships
• Managing stress with meditation – Incorporating meditation for 20 minutes, 1-2 times per day can significantly lower stress levels. Many apps like Calm and Insight Timer, and programs such as those by Dr. Joe Dispenza, DC, can guide you through effective meditation practices. By fostering a calm and relaxed state of mind, you can enhance your gut health and overall quality of life.
• Yoga can be very effective at calming down the stress response which is beneficial for gut health. Further, the exercise, muscle contraction, and muscle stretching it provides helps increase metabolism as well as the contraction of the gut musculature to move food through the intestinal tract. 

Gut Health Care Options

Maintaining gut health can be complex, and sometimes professional guidance is necessary. Here’s an overview of how to test for gut health and the types of doctors who can help.

Acupuncture for Gut Health

Acupuncture can significantly impact gut health and overall well-being. It helps stimulate and restore gut function by calming the body’s stress response and shifting the nervous system from a fight-or-flight mode to a more relaxed state. Different acupuncture techniques can stimulate or calm energy patterns, benefiting gut health. This holistic method complements other treatments and promotes overall balance in the body.

Gut Health Tests

There are several ways to assess gut health without professional assistance. Individuals can start by observing their symptoms during digestion and bowel movements, looking for signs of food sensitivities, allergies, or inflammation. 

Self-serve sites offer testing for blood or gut health, but interpreting these results may be difficult to do on your own. While these tests can provide valuable insights, they often require professional interpretation for accuracy and to develop an effective plan for restoring gut health.

Gut Health Doctor

The conventional medical expert that specializes in the gut is a gastroenterologist. However, many gastroenterologists do not incorporate a holistic approach, rather they typically focus on diagnosing and treating disease with pharmaceuticals and surgery and often do not take a root cause approach to addressing gut-related symptoms.

A functional medicine doctor is trained to provide a holistic, root cause approach to gut health. These doctors conduct thorough health histories, analyze lifestyle factors, run more functional tests, and create gut health restoration programs.

Benefits of a Holistic Chiropractic Approach for Improving Gut Health

Chiropractic adjustments play a crucial role in promoting the body’s healing process, particularly when it comes to re-balancing the nervous system when it is stuck in a sympathetic or “fight or flight” pattern. At Whole Body Health Chiropractic, we have seen many patients experience significant, drug-free improvements in gut symptoms and long-term gut healing. We understand how lifestyle stressors from inactivity, a poor diet, toxic exposures, and emotional stress can manifest in the body in many ways and often as gut problems.

By gently realigning the spine to release internalized stress patterns, chiropractic care helps reset the parasympathetic, aka “rest and digest” mode which is essential for gut healing. This shift is important because it activates the digestive process and shifts blood and nutrients to the gastrointestinal tract.

In addition to chiropractic adjustments, we teach our patients to adopt a wellness lifestyle using functional medicine principles. By measuring and then addressing lifestyle stressors, such as toxic exposure, nutrient deficiencies, and microbiome imbalances, we can optimize the body’s ability to heal and thrive.

Our comprehensive approach considers how you eat, move, and think, ensuring that every aspect of your lifestyle supports your health and vitality. Now that you’ve got all the facts on how to improve gut health, are you ready to stop wondering how to fix the root cause of your indigestion, bloating, irritable bowel, and constipation, and start learning how to change your diet and lifestyle to promote gut healing? Experience the benefits of chiropractic care and functional medicine for yourself by scheduling an appointment with us today!

Frequently Asked Questions About How to Improve Gut Health