By Janet Verney.
Hippocrates once said “All disease begins in the gut” and I have seen enough to believe there is much truth to this statement! I chose to write about this because every time I chat with someone they or a loved one are having issues with IBS, IBD, leaky gut, SIBO, heartburn, reflux, etc. It seems to be an epidemic in the US. So here is some of my food for thought on this situation…
Think of the gut like a garden – it needs to be well tended. We need to fertilize the soil, weed out what doesn’t belong, and nourish it daily.
Let’s start with the many signs and symptoms of the gut being out of balance – see my list below with a few ideas about what can help. Did you know that from mouth to anus it is approximately 30 feet? Think of it like an internal tube – what goes in one end comes out the other. Okay, let’s not get too graphic on this subject, but what I do know is that much can go wrong in this 30’ journey.
Remember, I am NOT a doctor, so before you start any new regime or supplement, be sure to consult with your practitioner. The ideas below are meant to provide you with some discussion points to make positive changes to support your health.
- Constipation – more fiber, less protein, avoid dairy, hydrate, exercise, destress, rebound.
- Diarrhea – avoid greasy foods, eliminate artificial sweeteners, add good yogurt, check for lactose intolerance, avoid sugary foods, destress, add fiber slowly, drink coconut water for electrolytes.
- Irritable Bowel Syndrome – A collection of symptoms, not a disease. Low FOD MAP diet can help.
- Inflammatory Bowel Disease – An anti-inflammatory diet can help.
- Ulcerative Colitis – An anti-inflammatory diet can help with specific modifications.
- Crohn’s Disease – An anti-inflammatory diet can help with specific modifications.
- Leaky Gut – GAP Diet can help.
- Autoimmune – An anti-inflammatory diet can help.
- SIBO – A low residue diet can help with small intestinal bacteria overgrowth.
- Diverticulosis – Fiber is critical, along with staying hydrated to keep things moving. Flare-ups are best handled with a vegetable juice fast.
- Food Allergies – Elimination diet can help identify specific allergies.
- Food Intolerances – Elimination diet can help identify triggers and sensitivities. Can be due to leaky gut issue.
- Celiac Disease – Complete GF diet
- Heartburn/GERD – Eliminating common acidic foods for a period of time, not eating before lying down, and keeping stress down is critical.
- Candida Overgrowth – The Body Ecology Diet is very helpful.
- Brain Related Issues (brain fog, dementia, anxiety, depression) A whole food diet, and elimination diet, and or an anti-inflammatory diet can greatly help, along with fish oils for those who tolerate.
- Thyroid Issues – adding iodine and selenium is very helpful. Sea veggies are great.
- Nutrient Deficiencies – Get blood work done. Leaky gut can play a role in this.
- Heavy Metal Toxicity – When the gut is out of balance it has a hard time detoxifying the body.
The good news is we can change the landscape of our gut and heal from the inside out! The study of epigenetics is showing us the power we have when we make positive diet and lifestyle changes to prevent and heal from disease!
When it comes to the chemical and mechanical aspects of good digestion, here are a few ideas to consider:
- Setting the stage for meal time, make it visually attractive and relaxing.
- Smelling something yummy triggers those important enzymes that assist you in breaking down foods properly.
- Chewing your food thoroughly is critical to stimulate those digestive enzymes/juices. This is often overlooked and we tend to swallow things in chunks. I have seen folks who have had great improvement by focusing on this one process!
- Your stomach needs acid to properly dissolves food. Acid blockers taken long term can create real issues for some.
- The liver breaks down fats and detoxifies the body.
- Your small Intestine is responsible for absorption of nutrients. We are not just what we eat, but what we absorb!
- The large intestine (Colon) takes out the trash.
- Your lymphatic system transfers fats.
- Last, but not least, your hormones regulate ph and triggers hunger, prevents overeating when working properly and stimulates the gallbladder to go to work.
Here is some food for thought to support the gut (Remember small steps leads to big change!):
- Manage stress and improve vagal tone.
- Power up positive thinking and visualization.
- Set the stage and the table for a relaxing meal.
- Make the majority of your diet from local, organic, whole foods.
- Stick with whole grains and avoid over processed grains.
- Chew your juice and drink your food! Meaning chew, then chew some more to stimulate digestive enzymes. Remember, your stomach doesn’t have teeth.
- Crowd out ultra-processed foods with additives, food dyes, and other chemicals.
- Steer clear of synthetic additives and emulsifiers in foods and other products.
- Get good doses of daily fiber.
- Slowly introduce fermented foods (not if you have SIBO).
- Allow for “Rest & Digest” and let the MMC (Migrating Motor Complex) to do its job, by not eating between meals and only drinking plain water. (may be exceptions to this rule if there are blood sugar issues).
- Choose healthy fats in moderation as tolerated (olive oil, avocado oils, sesame oil).
- Introduce herbs to support certain discomforts, like bloating & gas.
- Listen to your body and keep a food/mood/symptom journal (how do you feel after eating raw versus cooked veggies, do fats and proteins make you feel heavy or full of energy, etc.
- Explore different reputable diets to begin the healing process. Avoid any that are radical – that will only add more stress to the body.
- Pre-soaking grains, beans, and nuts can help to make them more digestible. In addition, while cooking, add an inch of the sea vegetable called Kombu – this helps decrease gas & bloating.
- Consider doing a quarterly seasonal cleanse. This does not mean juicing for days on end, but simply incorporating more of what’s in season and locally grown – nature has a natural way of detoxifying the body if we allow it.
- Avoid refined sugar, caffeine and alcohol, especially in the healing phase.
- Eliminate high fructose corn syrup, partially hydrogenated oils and other chemically modified ingredients.
- Inquire about alternatives to NSAIDS and antibiotics as both are tough on the gut.
- Avoid acid blockers, which have been known to trigger SIBO with long term use.
- Seek a Naturopathic Doctor or a Functional Medicine Doctor to help you navigate a holistic approach to healing.
- Talk with a certified health coach who specializes in emotional eating if this is an issue for you. Getting to the root of the problem is critical.
- Stabilize blood sugar by eating veggies as the first part of your meal.
- Consider food combining practices for optimizing digestion. Body Ecology is a great resource.
- Include as tolerated, healthy forms of polyphenols (olive oil/green tea), flavonoids (apples/grapes/wine), and antioxidants (berries/red grapes).
- Make “body work” part of your routine with infrared saunas, massage, yoga, and a relaxing bath with Epsom salt (don’t use Epsom salt with kidney issues). Avoid colon cleanses as it can also remove good bacteria and be a bit harsh and disruptive to your gut.
- Try rubbing a high quality essential oil mixed with a carrier oil onto your abdomen to ease stomach upset. Favorites include doTerra’s Digest Zen and Lavender.
- Discuss high quality supplements with your practitioner. Look for whole food brands and work to minimize synthetic supplements with emulsifiers. Also do your homework to see if they are independently, third party tested for quality. A word of caution – many supplements will interact with medications, so be sure to discuss with you doctor first before starting anything new. Here are some good gut supplements for consideration:
– Probiotic
– Prebiotic (can also be through food)
– L Glutamine
– Berberine
– Gaia Oil of Oregano
– Digestive Enzymes
– Digestive Bitters
– Magnesium
– DGL
– Flax Water
– Aloe Vera Juice
– Triphala Plus
– Fennel
– Zinc
– Mucilaginous herbs, like slippery elm and marshmellow root
– Curcumin
– Herbal Teas like chamomile, mint, ginger, fennel, licorice, and golden milk.
– Psyllium husk and flax meal are wonderful sources of fiber. They can replace eggs in baked goods and can be mixed with water for added fiber.
This is by no means an all-inclusive list, but it offers some ideas and healthier alternatives to explore. So are you listening to your gut? What is it telling you about your health?
If you have a topic you’d like to learn more about, please email me at connect@roots2wellness.com. Until next time!
Janet E. Verney is an Author, Integrative Nutrition Health Coach, Wellness Designer, and Healthy Food Chef who resides in Higganum and loves helping others to “health-up” their lives! Have a burning health or nutrition question, write to Janet at connect@roots2wellness.com. To learn more, visit her website at roots2wellness.com.
