Were you aware that an imbalance in your gut can have broader systemic effects? The body relies on optimal gut health not just for digestion and nutrient absorption. Examining gut health to identify and correct imbalances can help alleviate common digestive symptoms and is also crucial for many wellness plans focused on sleep support, weight management, skin health, and overall cardiometabolic well-being. Making informed dietary choices is a key step in promoting gut health. This article will explore common disruptions to good gut health and nutritional strategies you can consider to enhance gastrointestinal health and function.
The Importance of Gut Health for Overall Well-Being
Greek philosopher Hippocrates once said all health begins in the gut. As science has turned more attention to the power of a healthy gut and microbiome, it becomes clearer that many health issues are associated with intestinal inflammation, poor digestion, and imbalances in the gut microbiome. Aside from daily disturbances of unwelcome digestive and abdominal symptoms, an unhealthy gut is linked to other systemic issues, including cardiovascular and metabolic concerns, mood changes, kidney health, weight management challenges, seasonal allergies, and immune system function. (1, 2)
Discover the Root Cause
Evaluating gut health is an excellent initial step in determining the underlying cause of chronic illnesses that affect overall well-being, such as IBS, leaky gut, chronic fatigue, and parasitic infections. Non-invasive comprehensive stool testing assesses digestion, absorption, intestinal function, and the gut microbiome. The Organic Acids Test (OAT) offers a metabolic overview, including analytes for intestinal microbial overgrowth, which assess the presence of candida, clostridia bacteria toxins, potential mold exposure, and imbalances in gut microflora.
Gastrointestinal assessment is indicated for all chronic GI problems, for acute bowel pattern changes, and for many systemic diseases including the following:
IBS
IBD
Celiac Disease
Autoimmune Disorders
Immune System Imbalances
Neurological Disorders
Mood Disorders
Diarrhea/Constipation
Malnutrition
Leaky Gut
Allergies
Weight Concerns
Diabetes
What Tests Are Available?
There are various options to choose from when investigating gut health including the following:
Food sensitivities and gut imbalance panel. This test investigates symptoms and conditions associated with food sensitivities, nutritional deficiencies and other metabolic imbalances.
Organics Acid Test (OATs). This test is a valuable tool to assess functional need for essential nutrients, diet modification, and other therapies. Organic acids are products of the body’s metabolic pathways. Therefore, evaluation of these downstream metabolites from various metabolic pathways provides insight into important areas related to gut health, mitochondrial dysfunction, neurotransmitter status, indicators of detoxification and macronutrient breakdown and nutritional status.
The Microbial Organic Acids Test (MOAT). This test is included in the Organic Acids Test (OAT), specifically measures the metabolites produced by yeast and bacteria. Elevated values in the MOAT may indicate yeast or bacterial dysbiosis.
The MOAT is particularly useful as a follow-up to the OAT and may be recommended in order to look for a specific abnormality, to monitor certain microbial balances, or to assess treatment efficacy.
Comprehensive Stool Analysis. This test measures key markers of digestion, absorption, and intestinal function, including a comprehensive bacteriology and yeast culture to detect beneficial, imbalanced, and dysbiotic flora. It helps to identify infectious pathogens and parasites, and perform antimicrobial susceptibility testing on cultured bacterial and fungal species to recommend prescriptive and natural agents. The profile this tests offers helps identify the underlying causes of acute and chronic symptoms in order to create personalized treatment plans.
The Microbiology stool profile. This test includes comprehensive bacteriology and yeast cultures to identify beneficial flora, imbalanced flora including Clostridium species, and dysbiotic flora, as well as detection of infectious pathogens. Antimicrobial susceptibility testing to prescriptive and natural agents is also performed for appropriate bacterial and fungal species. This test may be ideal for follow-up to the Comprehensive Stool Analysis when looking for a specific abnormality, to monitor certain microbial balances, or to assess treatment efficacy. However, the Comprehensive Stool Analysis is strongly recommended as the initial assessment for a more thorough evaluation of gut function.
SIBO Breath Test. This test measures gaseous metabolic products of bacterial fermentation within the small intestine. Overproduction of hydrogen, methane, and/or hydrogen sulfide gases may indicate the various SIBO subtypes.
Approaches to Supporting Gut Health
What we eat matters when it comes to having a healthy gut. Making intentional food choices may positively impact intestinal permeability, inflammation, and the microbiome's health.
A plant-based diet is rich in prebiotics, fiber, and polyphenols. Together, these nutrients and compounds can enhance digestive health and the microbiome while helping to reduce inflammation. To support anti-inflammatory and gut health, dietary guidelines suggest eating 4-5 servings of fruits and vegetables each day. Fruits and vegetables that are especially good for gut health include leafy greens, fennel, artichoke, beets, cruciferous vegetables, pineapple, papaya, and dark berries. High concentrations of anti-inflammatory polyphenols are also present in green tea, black coffee, and dark chocolate. (9, 10)
Fermented foods are abundant in live probiotic cultures that can improve the intestinal microbiome without requiring supplements. Kefir is a fermented food that may provide anti-inflammatory, antioxidant, antimicrobial, and anti-allergenic benefits; it might also assist in digestion and enhance lactose tolerance. Additional examples of probiotic fermented foods to include in the diet are sauerkraut, kimchi, and live-culture yogurt. (9)
Miso is a probiotic food made from fermented soybeans. It contains digestive enzymes that may assist in breaking down and digesting fats, proteins, and carbohydrates. (9)
Enhance your meals with spices! Spices and herbs are abundant in anti-inflammatory, antioxidant, and antimicrobial components and can promote natural digestive functions and secretions. Popular spices and herbs recognized for their potential health advantages include turmeric, garlic, onion, chili pepper, cinnamon, ginger, and black pepper. (11)
Supplements and Herbs That May Support Gut Health
Sometimes, altering your diet alone may not suffice to address inflammation and gastrointestinal issues. Natural supplements and herbs can complement dietary and lifestyle adjustments to boost gut health and enhance digestive performance. Below are some commonly recommended supplements for gut support. It's crucial to consult a healthcare provider before beginning any regimen to avoid unintended effects, interactions with other medications or supplements, and similar concerns.
L-Glutamine
L-glutamine is an amino acid that serves as the primary fuel source for the cells lining the small intestine, known as enterocytes. During periods of chronic stress, glutamine levels may decrease, making supplementation potentially beneficial for intestinal health. Some evidence indicates that glutamine can help preserve intestinal integrity and support the immune system.
Probiotics
Probiotics are live microorganisms that may offer health benefits to the human body, including supporting the intestinal barrier, synthesizing vitamins and neurotransmitters, and interacting with the immune system. Supplemental probiotics may help support immune function and manage inflammation. Probiotics are considered for many gastrointestinal and extraintestinal concerns, including IBS, IBD, allergies, and immune system function. (7)
Zinc Carnosine
Zinc carnosine, a combination of zinc and amino acids, may aid in maintaining small intestinal stability and promoting gut repair mechanisms. It is often considered for various gastrointestinal issues, such as GERD, peptic ulcers, and IBD. (8)
Vitamin D
Vitamin D deficiency is associated with increased intestinal permeability. Supplementation and optimization of serum vitamin D levels may help regulate intestinal mucosal homeostasis by maintaining the integrity of the epithelial barrier and managing pro-inflammatory immune responses. (3)
Deglycyrrhizinated Licorice Root (DGL)
DGL is a type of licorice root where glycyrrhizin, a component that can raise blood pressure, has been removed. DGL is regarded as a demulcent and vulnerary herb, which means it might form a protective layer throughout the digestive tract to ease irritation and promote healing. Furthermore, licorice has qualities that may aid in managing dysbiosis or intestinal issues like H. pylori. (8)
Placing a focus on the gut health initially when addressing individuals with intricate health issues and symptoms can be a great tool in. improving overall health. This is due to the fact that imbalances in the intestines can have effects that reach beyond the intestinal walls. Utilizing food as medicine for gut support can positively influence intestinal integrity, microbiome composition, and the regulation of immune function. Dietary and herbal supplements might enhance the effects of nutritional interventions. If you have concerns regarding your gut health, reach out for support!