What is Gut Health? First, let’s define the gut. Our gut is our gastrointestinal tract, and contrary to what you may think, our gut health impacts a lot more than our digestive habits. It affects our physical and mental well-being and is the root cause of many health issues and diseases today.
Our Gut Microbiome
We all have an internal ecosystem that is made up of trillions of microscopic organisms. The microorganisms include bacteria, fungi, and viruses. Most of the organisms are bacterial cells, and most of those cells reside in our digestive system. This is what is known as our gut microbiome.
Our microbiome is home to beneficial, friendly bacterial cells (the good guys), as well as pathogenic bacterial cells (the bad guys☹), and it’s important we keep them in check. Like any ecosystem, each part is interdependent. Balanced is key, and if balance is upset or damaged, it can be devastating to our physical and mental health. Our balance should be about 80% good guys and about 20% bad guys. The reality is, our diets, sleep patterns, medicines, environments, stress levels, and even tap water are constantly disrupting our balance.
Gut Bacteria: Thrive or Die
Our bacterial cells are live organisms, and they eat what we eat. Fortunately, the good guys and the bad guys thrive on different foods, so our food choices control the health of our gut as much as anything. When we feed the bad guys, they multiply, and when we don’t feed the good guys, they die. Simply put, bad bacteria feed on processed foods and sugars, and good bacteria feed on real, whole foods.
What’s Harming Our Gut Microbiome?
Processed Foods. Processed foods increase gut inflammation, which can result in chronic conditions and diseases.
Sugar (artificial sweeteners as well). Bad bacteria thrive on sugar causing them to multiply and take over. This can lead to dysbiosis.
Too much alcohol. Unfortunately for some of us, alcohol is another form of sugar.
Antibiotics. The purpose of antibiotics is to kill bad bacteria, but they kill beneficial bacteria too. This wreaks havoc on our gut. One round of antibiotics can have harmful effects on our gut microbiome lasting for over a year. Think of what multiple rounds can do. Take them only when necessary.
Conventional Dairy, Meat, and Eggs. This is partly due to the use of antibiotics. If you don’t feel like giving them up, try going organic. Eighty percent of the antibiotics used in the U.S. are given to livestock.
Farmed Fish. This is also due to potential antibiotic use. Do your best to consume wild-caught.
GMO Foods (Genetically Modified Organisms). GMO foods have been artificially manipulated in a lab through genetic engineering. Most genetically modified crops are engineered to handle glyphosate, the active ingredient in Roundup, and while there is still research being done on the harm it does to our gut, it’s best to avoid GMO when possible.
Soy. While some soy is good, it’s not all the same. Most soy today contains phytoestrogens, which are estrogen mimickers in the body that we don’t need. In addition, 90% of the soy today is genetically modified, and as mentioned above, GMO foods damage our gut. If you want soy, opt for fermented, Non-GMO.
Tap water. We need water, so don’t let this be your easy way out. ???? Just spring for a filter! Tap water is treated with chlorine, which not only kills pathogenic bacteria, it also kills our beneficial bacteria just like antibiotics. Sadly, chlorine is only one of the many chemicals in tap water that is negatively impacting the health of our gut.
Gluten. Even if you’re not allergic or sensitive, gluten can have long-term effects on our microbiome. Gluten can reduce important bacteria in our gut. If you’re sensitive (and you could be and not even know it), intolerant, or allergic, then it’s especially harmful. It can cause damage to your gut lining, which will eventually allow microbes, food particles, and toxins to leak into your bloodstream.
Lack of physical activity. Physical activity promotes the growth of beneficial bacteria.
Too much stress. High stress levels reduce gut flora diversity and cause inflammation.
Lack of sleep. Too little sleep can reduce the number of beneficial bacteria in your gut.
Back to the Basics
Hopefully that list isn’t overwhelming. It’s easy to remember that we need more real food and less food-like substances. Mother nature gave us food the way she intended for us to consume it. The closer it is to its natural state, the better it is for our bodies and brains. I like to ask myself, “would my grandmother’s grandmother have eaten this?” Striving for perfection isn’t healthycontrol my controllables. I can control what I put on my fork, so 95% of the time, it’s real, whole foods that are fueling my body!
“Every time you eat or drink, you are either feeding disease or fighting it.” -Heather Morgan