Gut Health: The Foundation of Wellness
Tell Me, How Is Your Gut Health?
This might be the most important topic to address when it comes to true healing and more symptoms stem from the gut than you think. So, when is the last time your doctor evaluated the state of your gut? Hippocrates famously said, “All disease begins in the gut.” And what exactly did he mean by that? Well, he meant what we put into our body not only fuels our body and all of its cells, it also can impact the integrity of our gut, which impacts the rest of our health.
What Does It Mean To Have “Good Gut Health?”
In the health and wellness world, the concept of gut health has gotten a significant amount of attention. But this isn't just a trendy topic that claims adding fruits and vegetables will fix all - it's a fundamental aspect of our overall well-being. Although there are endless benefits to plant foods, there is more to consider when it comes to gut health, depending on the individual. As a registered dietitian with a passion for functional medicine, I believe, and have seen, that fixing gut health can lead to massive improvements in our overall health. Let's delve into how this works.
A Root-Cause Approach To A Healthy Gut
The gut, or GI tract, is made of trillions of microorganisms, also known as the gut microbiome. This community of bacteria, viruses, fungi, parasites and other microbes can either help or hurt digestion, and then much more thereafter. Here is a glance at how functional medicine can help reprogram your gut through the 5R Approach:
1. Remove
Remove any foods or triggers from the diet that you are sensitive or allergic to. This phase also aims to remove pathogens that may be present (viruses, fungi, parasites, bad bacteria, toxins).
2. Replace
Replace deficiencies such as vitamins, minerals, omega 3s, antioxidants, and digestive support.
3. Repopulate
Repopulate your gut with the right balance of bacteria that your individual needs require. This can be done by way of specific probiotic strains and fermented foods.
4. Repair
Repair damage to the gut as needed, with supplements or other nutritional assistance.
5. Rebalance
Consider what may be contributing to imbalance such as vitamins, minerals, sleep, stress, work, and social life.
What Can You Do Today To Start Giving Your Gut More Love?
Focus On Whole Foods
Replacing processed, boxed, sugary and fast foods with whole, real foods is the best place to start if you are not already doing so. There is so much more nutrition in foods that are closest to their original state.
2. Eat a Diverse Diet
A varied diet with vegetables and fruits of all of the colors of the rainbow can provide a wide range of phytonutrients and support a diverse, and therefore healthy, gut microbiome.
3. Include Fermented Foods
Incorporate fermented foods like kimchi, sauerkraut, kefir and/or kombucha into your diet to provide beneficial bacteria to your gut. Do this slowly and if you experience bloating, it may be a sign of a bacterial imbalance.
4. Stay Hydrated
Drinking plenty of water supports digestion and nutrient absorption. However, avoid drinking excessive liquids directly before or during a meal, as this can dilute stomach acid, which is essential for breaking down and absorbing nutrients.
5. Exercise Regularly
Physical activity promotes gut health by increasing the diversity of gut bacteria. It also helps to stimulate peristalsis, which is needed for bowel movements.
6. Get Enough Sleep
Quality sleep is necessary for a healthy gut and for all health-related subjects.
Wrap Up
By taking a root-cause or functional approach to healing the gut, we can identify and address the underlying factors that contribute to gut imbalances. Personalized nutrition, reducing inflammatory foods, supporting digestive enzymes, balancing gut microbiota, managing stress, and supporting detoxification are all essential steps in this process. By nourishing our gut, we can pave the way for improved immunity, better mental health, and overall wellness. Remember, a healthy gut is a happy gut, and a happy gut means a healthier you.