A lot of emphasis has been put on gut health recently, and with good reason. Disease rates are up in many categories, different diet solutions are blasted all over the internet, and it is hard for the common person to know what the heck we are really supposed to be eating for optimal care of our bodies. Recently, it seems that the focus has switched from just weight loss to a broader emphasis on overall systemic health, which is a good thing. Health and well-being should be the focus versus the overly simplistic focus on body shape.
More and more research supports the proposition that the most important systemic thing we can do for overall health is to take care of our digestive system and gut microbiome. Since science shows that 70% - 80% of the immune system lives in the gut, there is a “now well-recognized impact of nutrition on the composition of the gut microbiota and the immune system [which demonstrates] the role nutrition can play in improving health” (Wiertsema et al., 2021). The gut – nutrition connection is crucial for establishing healthy digestion and positively impacting several body systems and functions for improved overall health. Here are 3 top reasons you should take care of your gut.
Immune system and inflammation control
When the structural parts of the gut are taken care of, it creates a barrier against pathogenic microbes that make us sick. This is because of the relationship between the good bacteria and several immune system “1st responder” cells; they are in constant communication. Healthy bacteria support a healthy gut lining and crowd out the bad bacteria, acting like a security fence, and help protect against a whole host of diseases like gastrointestinal infections, autoimmune diseases, allergies, and inflammatory diseases. Optimal healthy gut microbiome supports stronger immune responses and may impede pathogens that affect distant organs and potentially affect conditions like asthma, diabetes, and inflammation (Wiertsema et al., 2021). Inflammation
When we consume proper dietary fiber as part of a well-balanced, whole foods diet, it encourages healthy types of bacteria that protect the lining of the intestine and help make it less permeable for undesirable elements which may help control or even prevent inflammation across the body. Additionally, these useful bacteria produce enzymes that lead to short chain fatty acid (SCF’s) which look to have anti-inflammatory and immune regulation effects (Al Bander et al., 2020). Since inflammation may play a role in our susceptibility to various illnesses and chronic conditions, it seems very important to support healthy immune function and this anti-inflammatory response.
Digestion of nutrients and weight management
The gut is responsible for breaking down food, absorbing nutrients, and using them to fuel and maintain the body. It is a complex, bidirectional and multifaceted relationship. Dr. Satya S Jonnalagadda discusses in depth how a healthy gut ensures efficient digestion and optimal nutrient uptake. The microbiota in the gut has important and complex roles. There are actually several types of gut bacteria at work, and they do various, crucial tasks to break down foods and release the nutrients so they can be absorbed by the body. Some work to break down foods directly, while others “eat” the food just so they can release certain enzymes or produce bile or mucus that are also important to the health of the gut barrier (2023). The gut barrier is responsible for allowing good nutrients through and keeping bad ones out and is a key part of the immune system mentioned before. Some of these processes are necessary to help our bodies synthesize key vitamins like B12 and K (plus others).
Unhealthy foods (literally) clog up the works because they do not support the good bacteria processes and create inflammation that can interfere with digestion and other important functions of the gut. Some of these functions produce hormones (in the gut?! Whoa!) that regulate our sense of fullness and appetite, which can help us manage our eating habits and may aid in weight management. Other studies demonstrate that healthy nutrient absorption and microbiota populations may influence fat storage and keep blood glucose levels more stable. This is important because a more controlled glucose level keeps us feeling satisfied longer and produces a more sustained feeling of energy. Really, it comes back to eating healthy, whole foods for optimal function of the digestive system so it can feed and regulate the rest of your body.
Brain function and mental health
Perhaps the most fascinating connection is between the gut and the brain. The gut is often referred to as the "second brain" due to its connection with the central nervous system. This gut-brain axis has been shown to impact mood, sleep, and cognitive function. With depression and anxiety being on the rise, there has been quite a bit of research on the correlation between the typical “Standard American Diet” and mental health. Since the early 2000s science has beco
me more and more interested in this connection. Some work has suggested a link between the instability and vulnerability of the microbiome during adolescence to young adulthood and the prevalence for mood disorder development, which is most prevalent in this age group (Warren, M. et al, 2024).
However, they are not the only ones susceptible to negative affect from poor gut-brain function. Several articles discussed how people of all ages can experience mood disorders and brain fog as a result of poor gut-brain axis function. To me this makes a lot of sense. Have you ever gotten “hangry”? I know I am more likely to suffer from this if I have recently eaten quick carbs (aka sugary things) because my blood glucose spikes and drops, and it affects my mood and ability to focus. Whereas when I eat more complex, quality foods, that just doesn’t happen. In a long-term sense people are more prone to depression and other mood disorders when the diet contains ultra-processed foods because they clog up the system of nutrition transport and may even damage the mucosal lining of the gut. All these scientific articles demonstrate that when the gut is out of balance, people suffer from a number of health problems.
So, what do we do about it?
To ensure that you are caring for your gut, follow Michael Pollan’s famous line, “eat food (real, actual food), mostly plants, not too much.” Steer clear of processed foods and opt instead for whole foods. Eat a variety of plant-based, high fiber foods, aiming for at least 25-30 grams per day, which translates into making sure you eat your 4-6 servings (1/2 cup portions) of vegetables every day and include other high-fiber foods like beans (sprouting highly recommended), chia seeds, and quinoa. The studies demonstrate again and again that what we eat really, really matters! We were designed to eat natural, whole foods. Many of the preservatives, emulsifiers, highly processed oils, and chemicals in the food system are truly problematic.
There are many things you can do to support and repair your gut. Of course, speaking with knowledgeable professionals about where to start modifying your food lifestyle or about adding supplements and herbs is a great way to ensure your journey is safe and effective. Eat well, my friends!
References Cited
Al Bander, Z., Nitert, M. D., Mousa, A., & Naderpoor, N. (2020). The Gut Microbiota and Inflammation: An Overview. International journal of environmental research and public health, 17(20), 7618. https://doi.org/10.3390/ijerph17207618
Johnnalagadda, Satya S. (2023). Pro-biotics, Gut Microbiome and Nutrient Absorption. International Probiotics Association. Accessed from https://internationalprobiotics.org/home/pro-biotics-gut-microbiome-and-nutrient-absorption. December 12, 2024
Warren, M., O'connor, C., Ju Eun, L., Burton, J., Walton, D., Keathley, J., . . . Osuch, E. (2024, March 04). Predspose, predipitate, perpetuate, and protect: how diet and the gut influence mental health in emerging adulthood. Frontiers in Nutrition, 11. doi:https://doi.org/10.3389/fnut.2024.1339269
Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886
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