pillar 3: gut health
When we think about the gut, we usually think about digestion. Now, digestion is obviously important - we want to make sure we’re breaking down the food that we eat so our body can obtain the nutrients we need … and we want to make sure we’re effectively eliminating as our bowels are one of the main ways our bodies get rid of toxins. But optimal gut health is so much more than just digestion! It’s important mood, energy, immune health, neurotransmitter production, AND longevity!
Poor gut health results in nutritional deficiencies, maldigestion/malabsorption, and interferes with inflammation, immune function, hormone balance, brain function, and more.
Digestive symptoms that can suggest an imbalanced gut include constipation, diarrhea, bloating, gas, heartburn, reflux, food cravings, and food sensitivities. An unhealthy gut microbiome can also cause fatigue, brain fog, sleep disturbances, skin (acne, eczema, rashes), and increased feelings of anxiety or depression. Sound familiar?
gut microbiome 101
The microbiome refers to the community of trillions of microorganisms, including bacteria, viruses, and fungi, that live in and on our bodies, particularly in the gut. These microbes play a crucial role in digestion, immune function, and the production of essential nutrients. A balanced microbiome is key to maintaining overall health, as it helps protect against harmful pathogens, regulates metabolism, and even influences mood and brain function. Maintaining a healthy microbiome is essential for promoting wellness and preventing a range of diseases.
Serotonin is an important neurotransmitter essential for mood stabilization and feelings of positivity and well-being. 90% of our serotonin is made by the microbiome. So if you’re experiencing symptoms like anxiety and depression… my answer isn’t just to give you a medication and send you on your way, but to go deeper - let’s figure out why your gut might not be making enough serotonin in the first place.
Bacteria in our gut also secrete antibodies and defend against foreign invaders, playing a pivotal role in immune health. Over 70% of the immune system is located in the gut!
Now that it’s fall, cold + flu season is upon us, and immune support is more important than ever! Click the button below to see my favorite immune support supplements for fall. I've also included a 30-page guide filled with nutrition and lifestyle tips.
immune support supplements + guide
Did you know that your microbiome can improve longevity? Chronic inflammation, often called "inflammaging," is a major contributor to age-related diseases. A healthy gut microbiome can reduce inflammation by promoting the production of short-chain fatty acids (SCFAs), which support immune regulation. Research has shown that higher SCFA production correlates with improved longevity.
my top 3 gut health tips that you can start today
(1) CHEW. YOUR. FOOD.
Most of the nutrition world is focused on what we eat. While that is obviously important, how we eat also has significant health benefits! Eating slowly, chewing your food thoroughly, and eating in a calm and relaxed environment allows for optimal digestion, and can significantly improve common digestive woes like bloating or heartburn.
Here’s a great way to begin: Designate one meal each week to be completely present with your food. During this meal, all you do is chew and eat your food. No multi-tasking. No scrolling on your phone, watching TV, reading, working … just eat. It’s surprisingly hard to do. I’m a huge advocate for walking the walk, and this is something that I certainly struggle with. It’s a lot easier (and more fun!) if you do this with a friend or partner for some accountability. Remember, every little bit counts!
(2) Get enough fiber
Fiber contributes to satiety (making us feel full), promotes regular bowel movements, binds toxins, maintains cholesterol balance, and promotes healthy gut flora. Increasing fiber in the diet can lower the risk of cardiovascular disease, colon cancer, insulin-dependent diabetes, and obesity.
Fiber-rich foods include vegetables (leafy greens, fruits, legumes, nuts, seeds, and whole grains). The fiber content of whole foods is significantly diminished when they are processed, such as in refined grains or juiced fruits and vegetables. For many people, 30 grams of fiber per day is a wonderful goal.
Caution: If increasing fiber intake causes bloating, GI discomfort, or exacerbates constipation, this may be a sign of significant gut dysbiosis. You can schedule a free call here and we'll chat about functional stool testing!
(3) Cultivate a mindfulness practice.
A daily mindfulness practice improves mental, physical, emotional, and spiritual well-being. It increases resilience to stress, reduces cortisol (the stress hormone), decreases inflammation, and strengthens the immune system… all of these things directly promote gut health!
There is a popular Buddhist saying, “You should sit and meditate for twenty minutes every day unless you are too busy. Then you should sit for an hour.” While twenty minutes every day is a wonderful goal, even just sitting quietly for 3-5 minutes, or taking 3 slow, deep, belly breaths before meals can lead to better focus, less stress, and optimized digestion.
As fall begins, the shift in weather and routines can impact gut health. Cooler temperatures often lead to changes in diet, with more warming, hearty foods taking center stage. This is a perfect time to focus on nourishing the gut with fiber-rich vegetables, fermented foods like sauerkraut and kimchi, and seasonal produce that support digestion and a healthy microbiome. With shorter days and reduced sunlight, it’s also important to boost immune function through gut health, as a well-balanced microbiome plays a critical role in defending against seasonal illnesses. Embracing these changes in fall can help maintain energy, support digestion, and keep the immune system strong during the cooler months.
