Improve gut health naturally
How to Improve Gut Health Naturally for Vibrant Wellbeing
Learn
- How to improve gut health naturally
- The best foods for maintaining gut health
- The role of food reactions (food sensitivity)
- The science behind inflammation causing food reactions
- How to test and avoid food intolerances
Introduction
Every day, scientific researchers discover more about the importance of a healthy gut for maintaining excellent overall health. In addition, scientific studies continue to confirm the dangers of untreated gut inflammation. [1]
In this article, you’ll learn how the gut works, the best foods for a healthy gut, what gut health supplements are worth the cost, and how you can heal your gut using natural methods.
You’ll also learn a surprising fact about personal hygiene that can cause poor gut health and how to avoid this danger.
Everyone wants to be as healthy as possible, and gut health is central to overall vibrant health. Read on and discover how to improve gut health naturally through diet, lifestyle choices, and blood tests to identify food intolerances.
How to Improve Gut Health Naturally
What Is a Naturally Healthy Gut?
When the gut is healthy, digesting food, absorbing nutrients, and eliminating waste happen without problems. But digesting food is not the only function of the gut. In addition, the gut provides us with many other health benefits beyond digestion and absorption of nutrients.
For example, research suggests that our digestive tract also affects as reported in Nature: [2]
- Cardiovascular health
- Mental health
- Immune function
- Endocrine system function
- Production of anti-inflammatory compounds
The many vital functions of the gut are intimately connected to the gut microbiome. Billions of beneficial bacteria comprise the gut microbiome in the gut lining. They aid digestion while also enhancing the immune system and producing vitamins. To accomplish all this vital work, these healthy bacteria rely on a regular source of food called prebiotics.
While eating the right foods for gut health is vital, food alone is only part of the answer to how to improve gut health.
In addition, adequate exercise, getting enough sleep, and reducing stress levels are also crucial for keeping the gut healthy and supporting overall health. [3]
Later in this article, you’ll learn which foods provide the most significant health benefits for gut bacteria and which foods to avoid to keep your gut as healthy as possible.
But first, let’s take a quick look at the structure and function of the intestinal tract, the largest organ in the digestive system and where most healthy gut flora lives.
Good Health Starts in the Gut
The Structure of the Intestines
The intestines are much more complex and central to health than many realize. This twisting, curving organ is the center of the digestive process, where nutrients from foods are broken down and absorbed into the bloodstream for transport to all body tissues.
In addition, the large intestine is responsible for regulating fluids in the body. The intestine also manufactures essential hormones that send signals to other organs in the body, including the pancreas, adrenal glands, thyroid gland, and brain.
As food leaves the stomach, it moves directly into the small intestine, which is divided into three parts: The duodenum, the jejunum, and the ileum. Together, these three structures are 15 to 25 feet long if unfolded. [4] However, this organ twists and curves inside the body, filling a large portion of the lower abdomen.
The small intestine finishes the digestive process that begins in the mouth and stomach and then absorbs nutrients and salts through the intestinal lining, delivering them to the bloodstream.
The many folds and crevices in the walls of the small intestine are home to billions of beneficial gut bacteria that assist with digestion and produce various beneficial compounds like specific vitamins, antibodies, anti-inflammatory chemicals, and hormones.
The mass of digested food leaves the small intestine and enters the large intestine, where liquids are regulated before waste is eliminated via the rectum. The large intestine is also home to beneficial microorganisms.
Along its way through the alimentary canal, foods are mixed with enzymes, starting with saliva in the mouth. Some of these enzymes break down carbohydrates into sugars. Others dissolve proteins and fats, rendering them into smaller particles and making them ready for absorption through the walls of the intestine. [5]
The Gut Microbiome
The gut microbiome feeds on components in food, producing specific B vitamins, vitamin K, hormones, and antibodies that communicate with other organs throughout the body. Equally important, the gut flora protects us from harmful invaders, such as bacteria, viruses, and toxins.
Gut bacteria protect us by triggering immune cells to create an inflammatory response to defend against unhealthy microorganisms that get into the body (Nature). [6]
The mucus membrane lining of the gut is an essential barrier against germs, protecting the entire body from their harmful effects while allowing vital nutrients and fluids to enter. The gut must be able to tell the difference between harmful and beneficial substances, which is why it is intricately connected to the immune system and brain.
In fact, 70 to 80 percent of the immune system resides in the intestine. As you can see, the intestine and a healthy microbiome play a central role in immune function and maintaining all aspects of health. [7]
What Are the Signs of Gut Inflammation?
When the gut is inflamed, the most common symptoms include: [8]
- Stomach upset
- Gas and flatulence
- Chills
- Bloated abdomen
- Diarrhea or constipation
However, other symptoms are not as obviously linked to gut health. These include: [9, 10, 11]
- Weight gain or loss
- Fatigue
- Trouble sleeping
- Depression and other mental health issues
- Skin conditions such as psoriasis
- Autoimmune diseases
- Inflammatory bowel disease
What Causes Gut Inflammation?
Many factors affect the health and function of the gut.
Other than diet, some of the most common contributors to an unhealthy gut include: [12]
- Not getting enough sleep
- High-stress levels
- Diets high in sugar, processed foods, artificial sweeteners, and low-fiber foods
- Fluctuations in hormone levels
- Antibiotic use
- Being overweight
- Disease conditions
The Best Foods for Maintaining Gut Health
What is a Gut Healthy Diet?
Keeping the gut healthy starts with eating a balanced diet containing the proper nutrients for overall health and maintaining gut bacteria diversity and a healthy gut microbiome.
However, no standard diets or foods are suitable for everyone. Instead, you can improve gut health naturally by learning whether or not you have food intolerances or allergies to some foods and then designing a personalized diet that’s best for your body.
Nonetheless, some foods are generally much healthier for the gut than others. Among the best whole foods for healthy gut function are: [13]
- Vegetables
- Nuts
- Whole grains and other high-fiber foods
- Berries
- Bone broth
- Garlic, onions, and leeks
- Fermented foods made with live and active cultures of beneficial bacteria called probiotics [14]
In addition, probiotic bacteria require plant-based food sources called prebiotic foods. Prebiotic foods contain high amounts of fiber that beneficial live bacteria rely on as a food source. Whole grains, nuts, and certain vegetables contain the most abundant supply of this fiber.
What Are the Best Probiotic Foods for a Healthy Gut?
Probiotic foods contain substantial amounts of live and active cultures of beneficial bacteria that replenish the microbiome in the intestine. Fermented foods play a unique role in gut health because they contain ample amounts of these healthy microorganisms.
While there is some debate about how much probiotic foods can influence the population of healthy gut flora, multiple studies show that eating probiotic foods can result in healthier populations of intestinal gut bacteria. [14]
Probiotic-rich foods include:
- Live-culture yogurt, kefir, buttermilk, and cheese
- Naturally fermented sauerkraut, kimchi, and pickles
- Kombucha tea
- Natto, tempeh, and miso
In addition, prebiotic foods are those that probiotic bacteria eat. Some of the best prebiotic foods are: [15]
- Garlic, onions, and leeks
- Apples
- Bananas
- Chicory root
- Asparagus
- Dandelion greens
- Jicama root
- Oats
- Jerusalem artichoke
What Are the Worst Foods for Gut Health?
Some foods are unhealthy for the gut microbiome because they promote the growth of dangerous bacteria, leading to chronic inflammation of the gut lining, irritable bowel syndrome, metabolic diseases, and leaky gut syndrome.
To keep your gut microbiome healthy or to heal an unhealthy gut, it is best to avoid these foods: [16]
- Highly processed foods
- High-fat foods
- Foods high in refined sugar
- Artificial sweeteners
Taking Care of Your Gut
Does the Gut Differ Between People?
Yes. People’s guts differ from one another in many ways. Individual differences include:
- Genetic variation
- Age
- Stress levels
- Environmental exposure to toxins
- Allergies and food intolerances
- Use of prescription medications
- Alcohol and drug use
All these factors contribute to each person’s unique assemblage of gut microorganisms and digestive processes. [17] For this reason, no one diet is healthy for everyone. However, many people benefit from an elimination diet or a test to determine if they have food intolerances or food allergies. Then, they can tailor their diet to match their body type and individual needs.
How Can You Heal an Unhealthy Gut?
Fortunately, there are many things a person can do to improve gut health. Of course, eating nutritious foods that include probiotic and prebiotic foods is at the top of the list for healing the gut.
In addition, the following lifestyle choices can significantly improve digestion and the functioning of the intestinal tract and reduce or eliminate problems associated with an unhealthy gut. [18, 19]
- Lowering stress
- Getting regular exercise
- Limiting alcohol consumption
- Getting enough sleep
- Staying well hydrated
- Maintaining a healthy weight
AVOIDING Inflammation is Essential to Let the Gut Heal
Tip: Use the Alcat Test, for example, to test on the cellular level which foods and additives may cause harmful inflammation.
Personalized results with clear “Dos’s and Dont’s” are a simple and comfortable diet builder.
The resolution of inflammatory processes contributes to the regeneration of the gut mucous membranes and protective barrier, and may prevent “leaky gut”.
Is Fasting a Good Method for Gut Detox?
Both human and animal studies suggest that fasting can be beneficial for healing the gut and maintaining a healthy balance of gut microbes. However, the reasons for this are still under investigation.
In one study, people who fasted had lower levels of a type of bacteria linked to colorectal cancer. [20] In another study of mice, those that fasted had higher populations of beneficial gut bacteria and a reduction of intestinal inflammation. [21]
Does Hygiene Affect Gut Health?
Several studies have found startling evidence of a link between household cleaning products and the risk of obesity in children. [25]
The connection appears to be that these products, along with diets deficient in prebiotic and probiotic foods and high in sugar and refined foods, significantly reduce healthy gut bacteria in children, leading to overweight and other health problems later in life.
The use of natural ingredient cleaning products appears to lower this risk. [26]
How Are the Gut and Brain Connected?
The gut and the brain have a two-way communication system vital for regulating many metabolic processes in the body. For example, the vagus nerve travels from the brain stem to the abdomen, relaying fullness signals from the digestive system to the brain after eating. [23]
Another example of the gut-brain axis is the myriad web of delicate nerve endings in the gut that control the production of antibodies and immunity. Studies have shown that bacteria in the gut can activate these nerves, sending signals to the brain and central nervous system.
One set of nerves communicates to the brain how much the stomach is stretched, which controls eating behavior. Another set of nerves sends information about nutrients entering the bloodstream.
Other examples of the brain/gut connection include recent research showing that a majority of the critical brain neurotransmitter serotonin comes from the gut and a variety of hormones, including cortisol, thyroid hormone, and melatonin. [24]
Do Antibiotics Affect Gut Health?
Yes. Antibiotics are drugs designed to kill pathogenic bacteria. However, this class of drugs also destroys populations of healthy bacteria in the gut, potentially leading to problems in the digestive tract. [27]
In addition, using antibiotics in childhood can reduce gut microbiome diversity with long-lasting consequences. For example, long-term antibiotic use can lead to a proliferation of unhealthy bacteria such as Clostridioides difficile. [28]
If you need to take antibiotics, you can help prevent damage to the gut by eating an abundance of probiotic and prebiotic foods before, during, and after the treatment.
Are Gut Health Supplements Beneficial?
The evidence is still inconclusive on this. However, taking a prebiotic or probiotic supplement can positively impact some people. However, people with weak immune health are advised to talk to their doctor before taking probiotic supplements. In addition, not all supplements are of the same quality.
For this reason, eating probiotic and prebiotic foods is the optimum way to support a healthy gut for anyone who does not have a severe illness. [22]
It is always advisable to talk to your health care provider before taking any supplement or making significant changes to your diet.
Science Behind The Role of Food Reactions & Inflammation
How Do Food Intolerances Affect Gut Health?
Enzyme mediated food intolerances are very different from inflammation causing food intolerances addressed also as sensitivities. Here is a simple overview presented. → Find here information how you can discriminate between allergy, intolerance and sensitivity/intolerance.
Enzymatic or genetic intolerance
First, it is essential to note that food intolerance and food allergy are different. [29] An allergy is an over-reaction of the immune system when the body improperly identifies a harmless or beneficial substance as harmful, resulting in an unnecessary immune response like hives or difficulty breathing.
Food intolerance happens when the gut cannot properly digest a particular food. Two common types of food intolerance are gluten intolerance and lactose intolerance. People with gluten intolerance cannot properly digest the protein gluten in whole grain products such as wheat, rye, and barley. People with lactose intolerance cannot digest the sugars in dairy products.
Enzymatic or genetic food intolerance (Cleveland Clinic) can lead to various symptoms such as:
- Gas
- Bloating
- Diarrhea
- Nausea
- Acid reflux
You can test for enzymatic food intolerances using an elimination diet or a breath test.
Food Sensitivity (Intolerance)
Immune cell mediated inflammation causing food sensitivity/intolerance can lead to various symptoms such as:
- Gut (celiac, IBS, Crohn’s disease,diarrhea, gas, constipation, bloating,gastritis, acid reflux, naucea)
- Metabolic (overweight, diabetes,thyroid, inability to lose weight)
- Skin (acne, eczema, psoriasis, rashes, urticaria)
- Musculoskeletal (stiff/sore joints, arthritis,tendonitis, fibromyalgia)
- Respiratory (chronic cough, asthma, post nasal drip, wheezing, sinusitis)
- Neurological (chronic fatigue, headache, migraine, depression, cognitive impairment, ADD, ADHD)
You can test for food intolerances using an elimination diet. If you are using a food sensitivity/intolerance blood test, make sure you are using a cellular test as the immune cells are a direct indicator of inflammation (e.g. the Alcat Test).
Personalized Diet Based on Laboratory Data to Improve Gut Health
The Alcat food intolerance test is an important tool for prevention and identification of foods that can trigger inflammation in the gut. In a simple blood test, immune cells are exposed to foods, additives, medications, substances in dietary supplements, and more.
Food intolerances are mediated by cellular defenses. The inflammatory processes that occur are often hidden – hence the term silent inflammation -, and are more difficult to detect than an immediate-type food allergy.
Cells on fire: In the resting state, neutrophil granulocytes (innate immune cell type) have a round shape. As they ingest danger-molecules or pathogens, they swell – the cell activation process begins. During a strong reaction, granulocytes can burst. Consequently, the highly toxic proinflammatory mediators – the cell’s own “arsenal of weapons”, free radicals and even DNA are released. Chronic activation of the immune system caused by food components can be associated with a wide variety of diseases (image right).
The Alcat Test includes a precise interpretation of the test results and makes a clear distinction between allergy, enzyme mediated intolerance and food intolerance, also adressed as sensitivity. It also includes the creation of a personalized profile with dietary recommendations and integrates lifestyle questions (eating out, vacations, celebrations, consumption of stimulants, stress reduction).
This personalized diet concept allows you to address effectively underlying inflammatory processes and prevent the development of chronic diseases.
Information about the Alcat Food Inflammation Test and Cellular Micronutrient Tests
Conclusions about How to Improve Gut Health Naturally
The digestive system is complex and intricately connected to other organs and processes in the body, such as the immune system, hormone production, and the production of brain neurotransmitters like serotonin. Keeping your gut healthy is crucial for overall health.
The best way to maintain a healthy gut is to eat a diet that includes probiotic and prebiotic foods. In addition, practicing healthy habits like engaging in physical activity, getting sufficient sleep, and reducing stress all help maintain gut health.
People with chronic inflammation from food intolerances, antibiotic use, or other causes can naturally improve their gut health by eating the right foods and engaging in a healthy lifestyle. In addition, blood tests can help identify food intolerances, making it easier to achieve vibrant health.
German version of this article: Darmentzündung natürlich heilen
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Sources
[1] https://ccforum.biomedcentral.com/articles/10.1186/s13054-016-1458-3
[2] https://www.nature.com/articles/s41430-021-00991-6
[3] https://www.hindawi.com/journals/omcl/2017/3831972/
[4] https://guides.hostos.cuny.edu/bio140/5-18
[5] https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P00380
[6] https://www.nature.com/articles/nature10213
[7] https://ssihi.uci.edu/tip/gut-health-during-times-of-stress/
[8] https://health.ucsd.edu/specialties/gastro/areas-expertise/ibd-center/pages/ibd-diagnosis.aspx
[9] https://medicine.missouri.edu/news/study-finds-gut-microbiome-plays-important-role-sleep-regulation
[10] https://www.mdpi.com/2076-2607/9/2/353
[11] https://www.nih.gov/news-events/nih-research-matters/gut-microbe-drives-autoimmunity
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303825/
[13] https://www.marksdailyapple.com/gut-health/
[14] Does Consumption of Fermented Foods Modify the Human Gut Microbiota? | The Journal of Nutrition | Oxford Academic (oup.com)
[15] https://ascensionkitchen.com/top-prebiotic-foods-gut-health/
[16] https://www.webmd.com/diet/news/20190220/high-fat-diets-do-no-favors-for-your-gut-bacteria
[17] https://www.nature.com/articles/s41598-020-57734-z
[18] https://www.medicalnewstoday.com/articles/325293#cleaning-products
[19] Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations | The Journal of Nutrition | Oxford Academic (oup.com)
[20] Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension – PMC (nih.gov)
[21] Fasting-Mimicking Diet Modulates Microbiota and Promotes Intestinal Regeneration to Reduce Inflammatory Bowel Disease Pathology – PMC (nih.gov)
[22] Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity – PMC (nih.gov)
[23] Sensory Neurons that Detect Stretch and Nutrients in the Digestive System: Cell
[24] https://www.infona.pl/resource/bwmeta1.element.elsevier-d06b8a17-2d82-3265-babf-9b567a0af398
[25] Postnatal exposure to household disinfectants, infant gut microbiota and subsequent risk of overweight in children | CMAJ
[26] https://www.optibacprobiotics.com/learning-lab/in-depth/childrens-health/are-cleaning-products-impacting-kids-gut-health
[27] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7732679/#:~:text=Antibiotic%20use%20can%20have%20several,and%20recurrent%20Clostridioides%20difficile%20infections.
[28] Disruption of the Gut Ecosystem by Antibiotics – PMC (nih.gov)
[29] https://my.clevelandclinic.org/health/diseases/21688-food-intolerance#:~:text=Food%20intolerances%20affect%20your%20digestive,inconvenient%20but%20not%20life%2Dthreatening.