There’s a lot to talk about regarding your gut health. And that’s for a good reason. By working with a naturopath in Marietta, you can better understand these connections and help optimize your gut health. While we’re still learning a lot about how the interaction between the digestive system and the rest of the body works, we do know that the delicate balance of intestinal flora in your digestive system can affect the body’s ability to perform the critical functions that impact our overall health, such as:
- Absorbing and producing vitamins and minerals,
- Regulating hormones,
- Digesting effectively,
- Responding to the immune system, and
- Eliminating toxins
For those of us who already suffer from gastrointestinal or bowel disorders such as IBS, Celiac disease, or leaky gut syndrome, the link between gut and mental health becomes more pronounced. And our gastrointestinal (GI) health even be the root cause of many symptoms throughout the body – including your mental health!
Given how extensive the influence of the gut is on these essential bodily functions, it’s clear that gut health is one of the most important ways we can look after our overall health. While there are many ways to take care of your gut, two factors influence gut flora directly: prebiotics and probiotics.
How does the connection between the gut and body work?
Well, between the layers of your digestive tract is the enteric nervous system (ENS), which is made of two thin layers of over 100 million nerve cells lining your GI tract, literally from top to bottom.
The ENS sends messages between the gut and the brain. That’s why the gut is often called the “second brain.” And as you’ll see from the symptoms listed below, the messages the second brain sends can be very persuasive!
How can you tell if your gut health is imbalanced?
The ideal balance of gut bacteria is about 85% good to 15% bad bacteria. And that’s out of about 100 trillion bacteria that naturally live in our gut all the time!
But this balance can be upset during daily life by caffeine, processed foods, stress, long-term use of medications and even antibiotics. One course of antibiotics can weaken your gut bacteria for up to four years!
And as we age, the natural decrease in our stomach acid – which plays an essential role in the growth of good bacteria – enables bad bacteria to get stronger.
The main culprit of a bacteria imbalance is the overconsumption of sugars. Limiting simple carbohydrates like sugars found in sodas, desserts, and processed foods like bread and flour products is essential to make a real and immediate positive impact on your gut health.
There are all kinds of indicators of an imbalanced gastrointestinal system – we have to pay attention to them. Symptoms like:
- Bloated, gassy and distended abdomen
- Extreme bowel movements patterns like diarrhea or constipation (or a fluctuation of both)
- Skin conditions, including acne, irritations, and eczema flare-ups
- Constant fatigue despite getting an adequate amount of sleep
- ‘Down’ or sad emotions, irritability
- Candida or yeast overgrowth
- Weight loss due to lack of an appetite or weight gain due to cravings for malabsorbed nutrients
How can we help our gut health communicate best?
By providing it with what it needs to balance good and bad bacteria, we can help the gut take care of its biggest job – regulating digestion. That way, the gut’s messages to the body and mind are clear, efficient, and healthy.
But how? It comes down to maintaining a healthy diet, getting regular exercise and high-quality rest, and supporting your gastrointestinal health with prebiotics and probiotics!
Prebiotics vs Probiotics – What’s the difference?
Probiotics
Strains of healthy, “good” bacteria that naturally live in the colon of our digestive systems. When consumed correctly, probiotics can significantly benefit our health overall. Once in the colon, probiotic bacteria multiply, helping to regulate the balance between the good and bad bacteria. You might be familiar with certain kinds of probiotics, as there are a few that have specific health benefits – and that’s why it’s vital to consume a variety of strains of healthy bacteria.
Because they’ve been so popular over the past few years, we know there are various natural food sources for probiotics, mainly stemming from fermented foods. A few fantastic choices our naturopath in Marietta suggests are:
- Kimchi
- Sauerkraut natural, made with salt, not vinegar
- Kefir
- Yogurt
- Kombucha
- Miso
- Pickles
Prebiotics:
Prebiotics are non-digestible carbohydrates that help probiotics grow and remain in your digestive system, which is why they’re known as “food” for probiotics.
Less information about where you can find prebiotics has been publicized. However, that could be because you’ve been eating them this whole time! Prebiotics are a non-digestible fibre source that’s plentiful in lots of raw foods:
- Garlic
- Leeks
- Onions (which still contain prebiotics once cooked)
- Chicory root
- Dandelion greens
- Asparagus
- Jerusalem artichoke
- Jicama
- Under-ripe bananas
Taking probiotics alone is a good beginning, but because we want to encourage the colonies of bacteria to grow and support a healthy gastrointestinal system, eating correctly is important to ensure that the probiotics can multiply and do their work effectively.
The key is consuming prebiotic and probiotic foods daily to help replenish and maintain a healthy digestive system for overall health.
Is a supplement necessary gut health?
Is it necessary to have enough prebiotics and probiotics for gut health?
Getting your nutrition from whole foods is always the preferred route to optimal health, but sometimes you need help. In that case, look for the following:
Prebiotic supplements: Prebiotics are easy to get in a well-balanced diet, and due to the nature of the fibre they contain, that’s the best way to get them. But if you are looking for a little extra push for your gut health, try using chicory root as a coffee substitute or powdered acacia gum (gum Arabic) in a morning smoothie. Having these foods in your diet can assure you that your gut bacteria are well-fed and cared for.
Probiotic supplements: You should look for a supplement containing CFU (Colony Forming Units) in the billions. The recommended dose can vary between 1 to 10 billion CFUs daily in up to four doses. About 10 million above a food serving is what you should look for in a supplement. And, of course, aim to supplement with different stains of good bacteria.
You can stay on probiotics indefinitely, and we recommend them if you’re on, or coming off, antibiotics, the birth control pill, or radiation treatment.
If you choose to supplement, remember to take it at breakfast when the bacteria have the best chance of surviving the gut’s acidic environment. And – whether or not supplementation is a regular part of your nutrition, remember that taking probiotics after a course of antibiotics is one of the best ways to ensure your complete and healthy recovery from the inside out.
Summary
Just as we take care of our muscles and minds by feeding them the things they need to stay strong and healthy, so must we take care of our “second brain,” our gut health, by providing it what it needs to perform in optimal health.
Prebiotics and probiotics are the two primary ways to keep your gut healthy and happy! Remember, while everyone should be taking prebiotics and probiotics, from children to pregnant people to the elderly – everyone is unique.
We would love to help you determine which foods and supplements are best for you and your family. Please book an appointment to ask our naturopath in Marietta for recommendations on the type and dosage that could be right for you.
