Your Gut is Always Communicating With You

Did you know that the gut is able to house the largest number of immune cells in the body? Yes! Roughly 70%! One of the most interesting areas researched in nutrition recently focuses on the gut. Specifically, the types of microorganisms that are present in the gut. These tiny organisms have a major impact on overall health and have been said to cause a variety of conditions, such as gastrointestinal disorders to cardiovascular disease to asthma. The gastrointestinal (GI) tract is the largest and most vulnerable surface of the body that comes into contact with many things from the outside world. It can be thought of as the largest sensory organ. Not only is it where we digest, metabolize, and absorb all our food to be delivered into the cells, but it’s the center for processing the world around us and within us. The gut holds so much important wisdom and information about our inner state and well-being. It is essential in allowing for the removal of waste. This process of breaking down food creates bioactive compounds that either support good health or can lead to inflammation, therefore, increasing the risk of disease. The gut is always communicating with you but are you listening?

The gut microbiome refers to the billions of live bacteria humans have in the gut, but it also includes fungi and viruses. There are about 35,000 different strains of bacteria in the gut and are particularly found in the large intestine, but not limited to. They can also be found in the esophagus, stomach, and small intestine. The microbiome plays an important role in our health. It aids in digestion, protects against disease-causing bacteria, produces vitamins, and supports and regulates the immune system. It has a big job to do!

It’s also important to know how and where the microbiome originated. If we can understand how the microbiome developed and the factors that support or hinder healthy developement, we may be able to provide insight into our current state of health or lack of and set up future generations for optimal health. The gut microbiome is affected by a variety of factors. The establishment of the gut microbiome starts before birth. It can even start prior to conception; the condition of the mother’s gut health can impact pregnancy. A balanced microbiome in the mother can help build a strong foundation for the baby’s own gut health. If there is an imbalance (dysbiosis) of good and bad bacteria in the microbiome, it can influence both the mother’s and baby’s health. A compromised microbiome during pregnancy may increase the risk for certain complications such as, preeclampsia, preterm birth, and gestational diabetes which can affect the health of the baby. It was greatly believed that a baby was sterile until they were born but recent scientific discoveries show evidence of microbial communities existing in the umbilical cord, amniotic fluid and placenta, which suggests that colonization of microbiome begins in the womb. Prenatal development of the microbiome can be affected by several factors such as, diet, obesity, smoking, and antibiotic use during pregnancy which can all impact the composition and development of an infant’s gut microbiota. Makes you wonder if you did everything right during your pregnancies! Some of us might not have asked our doctor why we couldn’t eat certain foods or if it was really okay to take antibiotics during pregnancy. Now we understand why following a balanced and nutritious diet, maintaining a healthy pregnancy weight, exercising regularly, managing stress, eating fermented foods and not smoking is so important to a fetus.

Another factor that affects the gut microbiome is the mode of delivery. New borns experience a rapid colonization of microbes at the time of birth and how the baby enters this world plays a role in establishing it’s gut microbiota. Babies born via C-section are exposed to different strains of bacteria as compared to babies born vaginally. With a full term vaginal delivery, the newborn will ingest maternal microbiota (vaginal and colonic) as the baby passes through the birth canal. This allows for a more diverse array of microbes which can be key to creating a healthier and more disease resistant immune system. On the other hand, a baby born via C-section, who doesn’t pass through the birth canal, may result in a predisposition for obesity, type 1 diabetes, or allergies or have an increase risk for these health issues. This mode of delivery doesn’t allow the baby opportunity to ingest maternal microbiota from the vagina or colon. It has been known that some parents who must deliver via C-section ask for vaginal seeding (swabbing the baby’s mouth with vaginal fluids) but the effectiveness is yet to be determined.

The introduction of feeding begins another important phase of microbial development. Breastfed infants are exposed to more beneficial bacteria from their mothers than formula-fed babies. Breast milk contains bacteria, hormones, and antibodies to meet a baby’s nutritional needs and developing immune system. As a baby is introduced to solid foods, this brings on a more complex and diverse gut microbiome. Whole foods rich in fiber and protein create an environment that promotes specific microbes to develop in the gut that will build beneficial diversity. When breastfeeding stops completely, the microbiome’s maturation accelerates and leads to more stable microbiota. While the gut continues to develop into childhood, it is the period of initial microbiome development and lays the foundation for health throughout one’s life. Here, we want healthy habits to develop, we want to educate and give children the opportunity to reach optimal health.

Other factors that affect the microbiome are diet during adulthood, antibiotic use, age, genetics and stress. Diet has a profound impact on the types of bacteria that thrive in the gut. Diets that are rich in plant-based are especially supportive of the beneficial organisms in the gut. Also, try to limit the use of antibiotics. Of course they are necessary at times, but just know antibiotics are good at killing all bacteria, even the good ones, so remember to give your gut extra attention following this treatment. Age and genetics can also affect microbial diversity. It can decrease after age 75 and some aspects of the microbiome may actually be inherited. Lastly, stress can alter the gut microbiota, even if it’s brief periods of stress. Cultivating a healthy gut microbiome can have positive effects on your whole-body health so keep all these factors in mind when trying to maintain optimal health.

Let’s talk about ways to support gut health and what foods we should be eating in order to do so. Probiotics, consumed through diet or with supplements, help support gut health and keeps your body balanced. Common strains include bifidobacterium and lactobacillus. Foods that naturally contain these strains are tempeh, kefir, kimchi, yogurt, buttermilk, cottage cheese, sauerkraut and miso soup. Prebiotics feed the good bacteria already living in your gut without getting destroed during digestion and are just as important for gut balance. These foods are typically higher in fiber such as Jerusalem artichokes, asparagus, eggplant, leeks, chicory root, onions, garlic, bananas, fruit, soybeans, quinoa and amaranth. A combination of probiotics and prebiotics as part of a whole foods diet can help reduce inflammation, boost the immune system, reduce risk of obesity, reduce feelings of anxiety and depression, support satiety, and achieve the right balance of gut bacteria to support optimal health.

Here are a few other tips to avoid dysbiosis and reduce overgrowth of good and bad bacteria in the gut; limit the use of NSAIDS(non-steroidal anti-inflammatory drugs), don’t overdo it on meat(opt for organic, hormone-free, antibiotic-free foods when possible), avoid artificial sweeteners, and try not to use harsh cleaning products and antibacterial soaps. Have you ever considered not using antibacterial soaps or sprays? You can use plain soap and water or make your own natural cleaning agents when you are not worried about disinfecting a surface. There are many remedies and recipes out there to make your own. Try them! You may find you like it better than store bought brands.

The health of your gut is intrinsically linked to your overall physical and emotional health. When your gut is unhealthy, so are you. It can take a toll on your body. There is no perfect approach to diet and lifestyle that promotes gut health, but as I mentioned earlier, your gut is always communicating with you. Are you willing to listen? If the answer is yes, limiting these gut irritants is an important first step towards improving the health of your gut. When your gut thrives, you thrive. Set your stage for optimal health!