Trust Your Gut: Why Digestive Health Matters
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Why do we feel so much in our gut? From butterflies to that sinking feeling, the saying 'trust your gut' might be more literal than you think. Keep reading to explore the science behind gut health and its connection to our entire being.
What is gut health, and why is it important?
Think of your digestive system as a long tube stretching from your mouth to your anus. This tube, also known as your gastrointestinal (GI) tract, is the largest part of your digestive system that includes interconnected organs like your esophagus, stomach, small intestine, and large intestine. Whenever you eat or drink, your body breaks down the food and liquids into essential nutrients—carbohydrates, proteins, fats, and vitamins.
There are microorganisms (tiny living microbes like bacteria, fungi, viruses, etc.) that reside in your small and large intestines, this is referred to as your gut microbiome. A healthy gut microbiome means you have a diverse and balanced community of microorganisms.
Stay with me here: these microorganisms play a life-sustaining role by extracting the broken-down nutrients from your food and liquid consumption to fuel your body's various processes that it would otherwise be unable to access. Therefore, gut health is based on both proper digestive function and your gut microbiome.
Now that we have a clear picture of our digestive system and the vital role of the gut microbiome, let’s turn our attention to the signs of an unhealthy or unbalanced gut and how it can impact our broader health.
What are the signs of an unhealthy gut?
The American Gastroenterological Association (AGA) found that nearly forty percent of Americans’ daily lives are disrupted by digestive troubles. Despite this, persistent digestive discomfort often goes untreated or is dismissed as mere stress or a 'normal' inconvenience. However, long-term neglect of recurring symptoms, like the ones listed below, could be your gut’s signal to a subtle or not-so-subtle issue.
Constant fatigue
Fragmented sleep or short sleep duration
Skin irritation
Food sensitivity
Upset stomach
Cramping
Diarrhea
Bloating
Gas
Heartburn
Constipation
Abdominal distress
Weakened immune system
Unintentional weight changes
What can happen if I ignore my Digestive Health?
We each have a unique gut microbiome, influenced by our diet, antibiotic use, stress levels, genetics, and environment. Digestive issues commonly arise when these factors disrupt the gut bacterial balance. Dysbiois occurs when 'bad' bacteria outnumber the ‘good’ bacteria, which can start a chain reaction that impacts these other areas of our health:
Immune system: The gut microbiome plays a crucial role in maintaining your immune system, accounting for 70% to 80% of its function.
Inflammation: Inflammation in the gut can erode its protective lining, creating a "leaky gut" that allows bacteria and toxins to enter the bloodstream, triggering further inflammation throughout the body.
Auto Immune Diseases: When the body's immune system starts to defend against infections from harmful bacteria and viruses, it can mistakenly attack its own healthy tissues (this is known as an autoimmune response), leading to the development of autoimmune diseases.
Mental health: Remember those gut feelings we mentioned earlier? Well... scientists have discovered a strong link between your gut and brain, called the gut-brain axis. Your gut and brain send messages back and forth using chemical signals called neurotransmitters. When the bacteria in your gut are out of balance, it can affect your mood and may contribute to feelings of anxiety or depression. Great River Health Psychiatrist and Director of Mental Health Francis Sanchez explains the connection like this: “It's widely observed that mental health conditions and gastrointestinal (GI) problems often coexist. For example, individuals with depression may experience significant appetite changes, while those with anxiety frequently report GI distress. This connection extends in both directions, as GI disorders are often associated with increased rates of depression and anxiety. Supporting this link, many mental health treatments have known GI effects.”
Skin Health: Gut bacteria imbalance leads to immune system harm and inflammation, which can often manifest as skin conditions like eczema, acne, and rosacea, all of which are inflammatory responses.
How do I improve my gut health?
Prebiotics & probiotic supplements: Probiotics are live beneficial bacteria that directly add to your gut's microbiome, while prebiotics are non-digestible fibers that nourish those beneficial bacteria, helping them thrive. Though pre- and probiotic supplements are widely advertised and can be helpful, Joni McKay, a Registered Dietitian at Great River Health recommends: "For a truly holistic and sustainable approach to gut health, focus on a whole food diet rich in diverse probiotics and fiber, with supplements serving as a supportive, rather than primary, source." Click here to get delicious recipes that will support your gut health.
Diet/nutrition: A balanced diet will provide the necessary nutrients for optimal gut function, supporting a healthy microbiome and efficient digestion. Here’s what Registered Dietitian Joni McKay says to focus on: “Start with one prebiotic (fiber-rich) food per meal, then add another. Also, work on getting one probiotic serving daily. That's how you build a balanced gut.”
Examples of a diet rich in prebiotics:
Apples
Bananas
Oats
Onions
Garlic
Asparagus
Cocoa beans
Avocado
Examples of a diet rich in probiotics:
Yogurt: Look for "live and active cultures" on the label. Plain, unsweetened yogurt is generally the healthiest.
Kefir: A fermented milk drink similar to yogurt, but often with a wider variety of probiotic strains.
Sauerkraut: Fermented cabbage, a traditional source of probiotics.
Kimchi: A spicy Korean fermented cabbage dish, rich in beneficial bacteria.
Miso: A fermented soybean paste commonly used in miso soup.
Kombucha: A fermented tea drink containing various probiotic strains.
Naturally Fermented Pickles: Pickles made through natural fermentation (not vinegar-based) can contain probiotics.
Certain Cheeses: Some aged cheeses, like Gouda, contain live cultures.
Lower stress levels: Your adrenal glands release cortisol, a steroid hormone often associated with stress. But it doesn't have to control you! You can naturally regulate cortisol through holistic practices. The first step is developing a mindful awareness of your stressful thoughts or feelings and easing them with practices like physical activity, prioritizing restful sleep, and making time for enjoyable hobbies.
Eat more slowly: By chewing food thoroughly, you break it down into smaller pieces which aids digestion and also helps prevent bloating. Slower eating also maximizes nutrient absorption and gives your brain time to register fullness, helping you avoid overeating and maintain a healthy weight.
Drink more water: Staying hydrated is vital to so many processes in our body, especially gut health. Water aids digestion by breaking down food and facilitating its passage through your system. It softens stools, preventing constipation and ensuring regular waste removal. Also, because saliva is mostly water, it starts breaking down your food right in your mouth as you chew.
Keep things moving: A brief post-meal walk is a great habit to start. It can minimize stomach discomfort like bloating and gas by stimulating digestion, helping food move through the stomach and intestines more efficiently.
How do I diagnose or prevent serious digestive conditions?
Imaging Tests: CT scans or ultrasounds may be used in some cases to identify signs of inflammation, abnormal growths, bowel blockages, or obstruction, helping providers visualize and assess various GI conditions.
Upper Endoscopy: This medical procedure that allows doctors to look inside your body without making large incisions. An endoscopy is a medical procedure where a long, thin, flexible tube (endoscope) with a light and camera is inserted into the body through a natural opening or small incision, transmitting images to a monitor for the doctor to visualize internal organs and tissues. There are many different types of endoscopies designed to examine a specific part of the body. An Upper endoscopy examines the esophagus, stomach, and duodenum, which connects the stomach to the small intestine.
Colonoscopy: A Colonoscopy offers a comprehensive view of the colon and rectum, beyond what other screening methods can detect. Abnormalities like polyps, can be removed during the procedure before they become cancerous, making it one of the only screening tests to prevent colon cancer. Beyond colorectal cancer detection, this procedure is also used to help diagnose persistent digestive discomfort, inflammatory bowel disease (IBD), diverticulosis, and sources of rectal bleeding. A colonoscopy is highly recommended for adults 45 to 75 years of age. Those younger than 45 with risk factors should discuss screening with their healthcare provider.
Food Intolerance & Stool Analysis: We provide comprehensive testing options, including blood, breath, stool, and biopsy analyses, to diagnose conditions.
At Great River Health, we understand the impact that food can have on digestive discomfort. It’s important to understand the difference between food allergy and food intolerance. A food allergy involves the immune system, causing a potentially life-threatening reaction, while food intolerance is a digestive issue causing discomfort but not a severe immune response. Furthermore, Joni McKay advises, “if you suspect digestive discomfort because of certain foods, a food diary, where you track your meals and any digestive discomfort, can be a valuable tool for diagnosing issues and guiding your conversation with your provider.”
Registered Dietitians & Outpatient Nutrition Counseling: Besides helping hospital patients with special nutrition needs, Great River Health's registered dietitians offer outpatient consultations, which include instruction on the FODMAP diet, a temporary dietary approach for IBS symptom management and food intolerance discovery.
Regular Check-ups: Persistent pain and discomfort always warrant a discussion with your primary care provider to help determine the underlying cause. While diet and lifestyle choices impact gut health, ongoing gastrointestinal symptoms should be addressed during your annual physical.
Great River Health offers a holistic approach to gut health. Our registered dietitians can help you explore food triggers, manage symptoms, and provide dietary guidance following a diagnosis. Our primary care and surgical teams are equipped to initiate diagnostic testing and facilitate referrals when necessary.
So, what does your gut tell you after learning more? Whether it prompts you to take action or to simply be more mindful, it's undeniable how effectively our bodies communicate when we truly listen.
