food 4 thought

Why is gut health all the rage and is it even worth the hype?

If you have paid any attention the past few years to the wellness trends, you have probably heard again and again about “leaky gut”, “dysbiosis” and how “all health problems start in the gut”. It can be easy to dismiss and roll your eyes when another health influencer seems to be talking about the next big thing and wonder if it’s even worth paying attention to.

I hear you. I have to say that I was mostly a skeptic until my own family members dealt with health issues that ended up being GI-related. It was one of those things that led me to dive deeper into the functional world with the goal of deciphering fact from fiction. Now a few years down the road and after investing many hours (and dollars) in learning about GI health, I have to say that the evidence is there and continues to grow. There is a great amount of research that supports the gut-brain connection, the widespread impact of leaky gut (otherwise known as “intestinal permeability” in the conventional medicine world) and how the microbiome has a huge impact on someone’s health from an immune, metabolic and nervous system standpoint.

So what does that mean for you? Well, if you struggle with any of the following issues such as autoimmune disease, skin problems like eczema, acne, rosacea, food sensitivities, depression, brain fog or anxiety there is a good chance the issues may originate in the gut. On the flip side, if you already have GI issues such as chronic bloating or gas, take acid-reducing medication or struggle with chronic constipation then that is a clear sign your GI tract may need some extra TLC.

How does one even begin to address issues that stem from the gut? There is no clear cut answer as everyone has their own history of exposures, genetic vulnerabilities and eating habits that were likely a culprit in creating their current predicament. However, I would say a good place to start would be by addressing what we know positively impacts the gut. These things would be: mineral status, therapeutic foods (such as prebiotic fibers, resistant starches and fermented foods) and nervous system support.

Mineral status

Minerals are needed to help our bodies make the stomach acid, digestive enzymes and keep our GI tract muscles contracting so they can move things along. Unfortunately, our soil and food is more depleted in minerals than ever so it’s worthwhile to prioritize mineral rich foods! Of course, you can always add in some mineral mocktails which are great but there are also some stellar foods to incorporate. Some mineral-rich foods to try:

• Beets

• Coconut water

• Brazil nuts

• Fruits

• Shellfish

• Organ meats

Prebiotic Fibers

These fibers are the food that our good bacteria consume which help keep the bad bacteria in check. In addition, these beneficial bacteria have a host of properties that positively impact the immune system and gut-brain connection. As a by-product from fiber-consumption, these good little bacteria produce short-chain fatty acids (SCFAs) such as butyrate. These SCFAs are then used as fuel by the cells lining your colon. They also have potent anti-inflammatory properties, modulate glucose metabolism and increase our own natural production of GLP-1. In other words, consuming prebiotic fiber is a win-win-win! Some sources of prebiotic fibers include:

• Onion and Garlic

• Asparagus

• Apples

• Legumes

• Oats

• Berries

• Flaxseeds

• Artichokes

Resistant Starches

Resistant Starch (RS) are starches that are “resistant” or unable to be digested by digestive enzymes in the small intestine so they go all the way to the large intestine where the good bacteria eat them. RS are also a type of prebiotic fiber but their formation is a bit more complex. They are truly amazing gut-loving foods! Resistant Starch are usually starchy foods that have been cooked and cooled. The RS is created in the cooling process. Generally, if the food is reheated the RS is converted back to digestible starch. Therefore, the starchy food needs to be cooked, cooled, and eaten COLD. Some examples are:

• Green bananas (can add to a smoothie or slice into oatmeal)

• Cooked + cooled rice (brown rice sushi)

• Cooked + cooled potatoes (potato salad)

• Overnight oats

• Cooked + cooled lentils or beans (three bean salad)

Fermented Foods

Fermented foods have already created the good bacterial strains in the fermentation process! I love fermented foods because they often contain multiple types of good bacteria strains AND there is some evidence that the probiotics from foods tend to colonize or “stick around” longer in the gut better than the probiotics from a supplement. Here are some well-known fermented foods and some you may not have thought about including:

• Yogurt

• Kefir

• Miso soup

• Tempeh

• Sauerkraut

• Kimchi

• Pickles

• Kombucha

Nervous System Support

This is so important because of the gut-brain connection via the vagus nerve. The vagus nerve is one of our cranial nerves that extends down to our GI tract and “turns on” its digestive functions. It is part of the parasympathetic nervous system so when we are calm and relaxed our GI tract is able to carry out its functions such as making and secreting digestive juices, contracting the intestinal muscles to move food along and even help with elimination. On the flip side, when we are in constant fight and flight, our sympathetic nervous system is activated (which therefore deactivates our parasympathetic nervous systems “rest and digest” abilities). This is why chronic stress can interfere with our GI tract working properly. Nervous system support that activates the vagus nerve can look like:

• Deep belly breathing

• Chewing food thoroughly and eating slowly

• Humming, singing, gargling

• Laughing/social connection

• Practicing gratitude

• Prayer/mindfulness

As you can see, there are many ways to address and support your GI health that don’t include fancy supplements or the latest trendy product. If, however, you can’t tolerate or digest these healthy foods without them causing bloating or constipation, it might be time for you to take a deeper look at your health with the help of a practitioner like myself. At Purely Remnant, I focus on increasing your digestive ability to process these foods instead of simply avoiding them. I often use comprehensive lab testing like stool tests and bloodwork to understand what's hurting your digestive capacity and how we can increase your ability to digest these foods so that you can enjoy eating symptom free!