A healthy gut is one of the main keys to a healthy life. As the saying goes “If Mama ain’t happy, ain’t nobody happy. Substitute “gut” for Mama and you pretty much get the picture. If your gut is distressed, it won’t perform well and you won’t feel good. Food that is beneficial for the gut is also helpful in decreasing the risks of chronic diseases, cancer, heart disease and improving mood and energy.
There are many factors that can weaken the gut and cause imbalances. Among these are: chronic stress, lack of sleep, excess sugar, alcohol, processed foods, food additives, preservatives, food colorings, emulsifiers, some medications (PPI’s such as Prilosec, Prevacid, aspirin, antibiotics) and the numerous chemicals we are exposed to on a daily basis from plastics, our water supply, personal care products, skin care products and cosmetics. According to the EPA there are over 100,000 toxins in our environment: 75% come from food and beverages. These substances have the potential to overwhelm our immune system increasing the risk of developing autoimmune diseases and inflammation, a condition associated with many chronic diseases.
The main organs of the gut are the mouth, esophagus, stomach, small and large intestines. The main function of the mouth is that of chewing. Yes, your mother was right: chew your food well! The mouth is where digestion actually begins with the secretion of salivary amylase and for the lubrication of food to aid in motility and nutrient absorption.
The main function of the stomach is to liquify food particles for enhanced nutrient absorption: it is basically a human blender. The stomach also contains water, hydrochloric acid (stomach acid), and hormones. Although, stomach acid is often implicated in those suffering from symptoms of reflux or heartburn, the truth is that we need stomach acid and in some cases we may actually have too little. Stomach acid is needed for the absorption of minerals such as iron, magnesium and calcium. Stomach acid also kills bacteria and other pathogens, including COVID-19 that may enter the stomach, stimulates the gallbladder to release bile for fat absorption and the detoxification of hormones in addition to stimulating the pancreas to secrete digestive enzymes.
In order for the stomach to protect itself from the high acidity of the acid, there is a mucous membrane. This protective membrane can be weakened by a bacteria: h.pylori, NSAIDs such as aspirin, Advil, Motrin and ibuprofen and medications that increase bone mass such as Fosamax or Actonel. Other factors that may weaken the mucous membrane is excessive alcohol, food additives and other chemicals found in the food supply, particularly from processed foods. A weakened mucosal membrane can lead to gastritis or an ulcer.
Most nutrient absorption occurs in the small intestine, particularly in the villi, which appear as fingerlike projections. The villi can be damaged in Celiac disease or temporarily due to viral infections or IBD (inflammatory bowel disease). Also, the mucosal lining of the small intestine can become porous or leaky due to advanced age, genetics, overuse of antibiotics, excessive sugar and alcohol intake and a diet high in processed foods or a combination of these factors. If the mucous membrane is compromised, there is a possibility of substances “leaking” through the gut and entering the bloodstream. This is referred to as “leaky gut” or intestinal permeability. The junctions between the villi expand to allow microbes, toxins, bacteria, fungus, and undigested food particles leak into the blood stream. This can lead to autoimmune diseases due to the activation of the immune system attacking these substances, celiac disease food sensitivities, and inflammation.
The main function of the large intestine is the absorption of water and electrolytes and the housing of bacteria. The bacteria in the colon, also known as microbiome play many important roles in the body, including aiding in the absorption of minerals, production of some vitamins (Vit K, B vitamins), the immune system: 70% of the immune cells are in the gut, the production of neurotransmitters, strengthening the mucosal barrier of the small intestine, and fermentation of dietary fiber for the production of fuel for intestinal cells. The good thing is that 80% of the microbiome are beneficial: 20% pathogenic. In cases where there is a lack of diverse microbiome or the ratio is off, a condition called dysbiosis can occur. This can lead to yeast infections, UTI’s, irritable bowel syndrome, heartburn, gas, bloating, constipation and/or diarrhea and inflammation.
What can be done to strengthen the gut? There are many ways to do so including consuming a healthy diet, adequate hydration, increasing the bacterial diversity in the colon, possibly taking probiotics, stress reduction and adequate sleep. Consuming a healthy diet includes adequate nutrients, particularly, micronutrients such as vitamins, minerals, phytonutrients and anti-oxidants. Also, the avoidance or limitation of processed foods due to their proliferation of chemicals such as hormones, food additives, emulsifiers, food coloring and preservatives. It’s also been found that diets high in animal products, particularly meat, fat and refined simple carbohydrates can encourage the growth of pathogenic bacteria.
Consuming adequate fiber is important for gut health since it is necessary to feed the good bacteria among other benefits. These benefits include the prevention of constipation, hemorrhoids, diverticulosis, and in decreasing the risk of colon cancer, decreasing blood sugars, blood lipids and weight control. The average American consumes approximately 10-15 grams of fiber/day while the recommendation is 20-35 grams of fiber/day. This is due to the high consumption of processed foods and the lack of adequate fruits and vegetables in the typical American diet. Fiber is found mainly in plant foods such as fruits, vegetables, whole grains, beans, lentils, nuts and seeds, not in animal protein or fats (can be a concern for those following a strict ketone or paleo diet).
In summary, for good gut health, consume mainly a plant-based diet, low in processed foods, sugar and alcohol, adequate hydration (mainly water) and adequate but not over your caloric requirement for weight maintenance.
Barbara Freedland, RD/N, Registered Dietitian/Nutritionist