Good and balanced gut health is the foundation of good health! Conversely, gut dysbiosis (bad gut health) is at the root of inflammation and chronic illness.
How will I know if my gut microbiome is out of balance or if I have leaky gut (intestinal permeability)? These are not the same thing, but they are closely related.
Leaky gut (gut permeability) refers to the tightness of the intestinal lining, allowing only certain substances to pass through.
Microbiome balance describes the relative proportions of different bacteria species within the gut, and an imbalance can often contribute to increased gut permeability; essentially, a disrupted microbiome can lead to a “leaky gut” where the intestinal barrier becomes more permeable.
Now that we have that straight, back to our question, “how do I know if I have either of these things?” It depends on your symptoms.
When your body doesn’t have enough good bacteria, bad bacteria can thrive, and the following can be signs of an imbalance.
- Autoimmune issues
- Digestive issues (irritable bowel syndrome, constipation, diarrhea, heartburn, or bloating)
- Sleep issues
- Skin rashes and allergies
- Sugar cravings
- Unexplained fatigue or sluggishness
- Unexplained mood disorders, such as depression or anxiety
- Unexplained weight gain or weight loss
Gut health literally affects every part of your body, and you may wonder, why do people develop a leaky gut?
- Poor dietary choices
- Stress/emotions
- Infections
- Systemic inflammatory diseases
- Low stomach acid
- Toxin exposure (preservatives and pesticides in foods may damage the lining as well as environmental toxins)
- NSAIDs (like aspirin, ibuprofen, Advil or Aleve)
- Antibiotics (with their disruption of normal gut flora)
The most common culprit is food. If you want to get to the root cause of what is going on with your gut, you need to look at what is on the end of your fork. Food is information to the body. It includes biochemical reactions that occur at the cellular level and the type of food can turn on or off good or bad genes. As an example, if you consume a milkshake, hamburger and French fries, you will turn on genes that promote inflammation in your gut and body. Conversely, if you consume lean protein and broccoli, you will turn on anticancer and anti-inflammatory gene pathways.
The food we eat controls our state of health and the gut is the gateway to the rest of the body. You are in control. There is an addictive nature to some foods that take control of our cravings. The food industry has preyed on brain chemistry by researching and designing the combinations of salty, sweet and fat that make food so addictive that it’s tremendously difficult to stop at one or two bites. They’ve also made it hard to understand what’s inside our food by using deceptive labeling. Watch the documentary “Super Size Me.”
What Can I Do to Heal my Gut and Return to Balance?
I’m so glad you asked!
- Avoid taking unnecessary antibiotics. They can reduce both good and bad bacteria in the body.
- Eliminate or at least cut back on processed foods. If it comes from a box, it is processed. Shop the perimeter of the grocery store and stock up on protein, fruit and vegetables.
- Eat prebiotics. This includes high-fiber vegetables, fruits, asparagus, garlic, flaxseeds, leeks, onions, lentils and walnuts to name just a few.
- Stay hydrated with plenty of water. Skip the sodas, including diet soda that is harmful to your health. If you want to add flavor to your water, add a slice of lemon, lime, cucumber or fresh fruit.
- Consume natural sources of probiotics. Plain yogurt, kefir, sauerkraut, kombucha and kimchi all contain helpful bacteria from the fermentation process.
There are other ways to improve gut health. Chronic stress is detrimental to gut health so getting plenty of exercise and managing your stress is helpful. Engaging in stress reducing movement such as yoga and outdoor therapy are also helpful. These are all included in my 9 pillars of health.
To learn more about the pillars and my upcoming course, see my website.
Here’s to a happy gut and happy life!
