Gut Health by Ramona Fasula

Hippocrates said that all disease begins in the gut. Numerous studies over the past two decades show that an imbalanced digestive system is the root contributor of many health conditions including autoimmune and endocrine disorders, skin conditions, cancer, and high cholesterol.  In fact, 80% of our immune system is held in the gut. Good health begins in the gut.

How do you know when your gut is unhealthy? There are many signs to look out for. Here are a few:

• Upset stomach including gas, bloating, constipation, diarrhea, and heartburn.
• Weight gain or loss without changing your diet or exercise
• Constant fatigue or sleep disturbances.
• Skin irritations, such as psoriasis
• Food intolerances

The good news is that there are many foods that you can eat and lifestyle changes that you can make to ensure that your gut is healthy.  A good place to start is by adding both fermented and probiotic foods to your diet. Fermentation is a natural process through which microorganisms like yeast and bacteria convert carbs such as starch and sugar into alcohol or acids. The process promotes the growth of enzymes and beneficial bacteria, known as probiotics. Fermented and probiotic foods include:

• Sauerkraut
• Dairy-free yogurt
• Kefir
• Kimchi
• Tempeh
• Kombucha (fermented drink)
• Apple Cider Vinegar
• Miso

Probiotics are important because they are good bacteria that fight off the bad bacteria and inflammation in the body. Not only do they help to fight off bad bacteria and inflammation, but they also 1) help your body digest food 2) create vitamins  and 3) help support the cells that line your gut to prevent bad bacteria that you may have consumed from entering your blood.  Probiotic food and supplementation should be part of your regular wellness regimen. In addition to probiotics, the consumption of prebiotic foods is just as important to add to your diet. Prebiotics are important because they feed probiotic foods.  Prebiotics help probiotics flourish and studies show that they may help to ward off colorectal cancer. Examples of prebiotic foods include:

• Onions
• Garlic
• Apples
• Dandelion Greens
• Oatmeal
• Asparagus
• Flaxseeds
• Jerusalem Artichokes

In addition to eating the right foods, some simple lifestyle changes will help support a healthy gut. These include getting more sleep, drinking more water, and lowering stress levels through activities such as meditation, going for nature walks,  getting a massage, and practicing yoga.

By focusing on gut health, you can decrease your chances of developing chronic disease. Eat fermented and probiotic foods, make simple lifestyle changes, and consult Dr. Corrielus for more information on probiotic supplementation.