Being Good to Your Gut

GUT GOT YOU DOWN?

Now that the holidays are over, do you have a gut feeling that your tummy is super angry at you? Maybe your gut is being reactive with every type of food you eat, acting up like a toddler throwing a tantrum. Or maybe you’re finding that all of a sudden you’re catching more bugs than a kid at daycare and that your immune system feels, well, kind of icky. Guess what? Your gut is not permanently angry at you - but it is directly related to your immune system which is why both might even be a bit of a mess at the moment. The good news is that you can actually strengthen your immune system by supporting your gut health.

WHAT’S IN THE GUT?

Our guts are full of trillions of bacteria which make up our microbiome.  Each person’s microbiome are like snowflakes - no two microbiomes are the same just as no two snowflakes are the same. Our microbiome is filled with ‘good’ and ‘bad’ bacteria. The good bacteria are like little bodyguards in our gut, keeping the bad bacteria in check. These little bodyguards multiply and collaborate to create an army of good bacteria. In this type of environment, the unhealthy bacteria don’t have a space to grow. What we’re all hoping for is more little bodyguards than bad guys in our gut - so essentially, we want more healthy bacteria than bad to create the optimal environment for our gut.

A large part of our immune system is housed in the GI tract and our microbiome influences our immune system.  Basically, when there is an imbalance of gut flora, harmful pathogens can negatively impact our immunity. 

Now you may be thinking your fate is already predetermined for you based on your microbiome. While this may have impacted your health so far, it’s not impossible to make microbiome changes that can make all the difference. In fact, many things can negatively alter your gut flora, including stress, antibiotics, sugary and processed foods. Just as these things can dampen your gut/immunity, making healthier decisions can most definitely influence change in both. If the gut is healthy, the good gut bacteria will steer your immune system in the right direction.

THE DEAL WITH DYSBIOSIS

What can happen and what we’re trying to avoid is dysbiosis - an imbalance of the bacteria in your gut. Dysbiosis can affect the way your immune system functions.  With dysbiosis, there is an overgrowth of harmful bacteria which can then produce damaging toxins. This often wreaks havoc on your immune system. Where the healthy bacteria flourishes, immune responses are often normal. When harmful bacteria invades, it opens up a host of problems where things like infection, autoimmune disorders and inflammation can come in.

But you don’t have to get too down about dysbiosis because you can get your gut back in harmony. When trying to show your immunity some love, treat your gut to a diet full of whole foods filled with nutrients. Keep in mind that the more diverse your diet is, the more diversity you are creating for your microbiota.

Eating colourful fruits and vegetables is the first place to start for a healthier gut and a healthier you.  In doing so, you’re loading up on antioxidants to reduce the risk of chronic oxidative stress-related disease. Don’t forget to get them greens too like your Mom said -  as they are full of fiber and loaded with vitamins and minerals. The more greens you consume, the more fiber you consume. The more fiber (and water) you consume, the more toxins are flushed out of your body. Excreting these toxins will lessen the burden on your digestion and immune system. On the opposite side of things, processed, white and refined foods can cause impaired gut health - so focusing on whole foods should be a priority.

PROBIOTICS AND PREBIOTICS

Probiotics are beneficial bacteria (AKA the good guys for your gut) and are an excellent way to ensure that your gut bacteria thrive. Probiotics are beneficial in creating helpful immune responses, especially in relation to the gut lining. Consuming these healthy bacteria regularly may also increase the diversity of your microbiome. As we get older, our gut microbiome diversity can lessen which can cause dysbiosis and further health challenges. For this reason, prebiotics and probiotics are imperative for a happy gut/immune system.

If you choose not to take probiotics in supplement form, you can eat fermented foods like sauerkraut and kimchi as they contain Lactobacillus bacteria - a strain of healthy bacteria. Specifically, fermented foods improve the quality and diversity of our microbiota. You can also find probiotics in whole yogurt, kefir and kimchi. It’s also important to note that prebiotics, or the food for probiotics, help good bacteria thrive. Prebiotics are often foods high in fiber like lentils, asparagus, banana and garlic. These are all foods that assist the probiotics to build resilience in the gut. Eating these foods may increase the diversity of your gut microbiome but you will have to eat prebiotic and probiotic foods often to notice a significant difference. 

 BEING GOOD TO YOUR GUT

While it’s true that maybe some of us were born with a weaker microbiome than others, there are lifestyle choices you can make for gut and immunity optimization.  

Incorporating regular exercise, getting proper sleep as well as managing stress are all things you can try to support your immunity and digestion since they are both interconnected. Try sneaking in a walk before work to get some cardio.  If you’re not sleeping enough, try putting your phone down/turning off electronics an hour before bed to get more rest. If you find stress levels are high, try tuning out the news and watching funny videos/reels or talking to a hilarious friend who makes you laugh.  By making healthier lifestyle choices like these, you’re reducing your cortisol levels which can then indirectly lend a hand to your microbial balance and immunity. Your gut and your brain are in constant communication and directly impact each other - so work towards keeping both healthy.

Whether you start with increasing fermented foods, introducing probiotics and making other small changes to your diet, you can support your immune system through a healthy gut. Maybe you’re feeling overwhelmed with coming back from holiday mode - or maybe creating a variety of healthy dishes is just a bit challenging at the moment. In any case, get in touch. We’re happy to take meal prep off your plate to give you food that will make you, your gut and immune system happy.

Written by Amber Bechard, student of IHN. 

Amber is a sales enthusiast who has a passion for laughter, wellness and writing.