Every day we are learning more about the gut and its interactions with the rest of the body. Its role has become so significant that the gut has been called the second brain.
I have had gut issues most of my life – bloating, constipation, acne, fatigue, low mood, weight gain, anxiety, and more. So, the last few years I have digging deep into the research. Now I want to share some of my learnings with you.
In this post, you will learn how the diet interacts with your body and how to nourish and protect your gut.
Microbiome 101
Your gut (aka digestive system) begins at your lips and ends at… your end. The gut is where the outside world interacts with your body. It is one really long tube that opens and closes at either end. So everything that you eat, drink, breathe, and come into contact with impacts your gut.
The gut is home to around 100 trillion microorganisms (that’s more than our human cells), including viruses and fungi that all live in your gastrointestinal tract. Your skin and environment also have unique microbiomes that will impact your gut microbiome and overall balance and health.
All of the microorganisms that live in and on your body make up your unique microbiota – as unique as your fingerprint. The types and balance of the microbes of YOUR body can be determined by what you’re exposed to. That includes diet, stress, air, water, products, age, gender, geography, and everything else you come into contact with. And they are in constant flux.
When your gut is balanced, the microbiome bacteria help to digest food properly, make vitamins, and keep your body lean, and your mind happy. That’s the good news!
The bad news is that when the gut is imbalanced, everything quietly suffers. On the outside, you might notice acne, weight gain, bloating, auto-immune issues, and cancer. And on the inside, the root cause is gut dysbiosis (imbalanced bacteria) and more intestinal permeability (aka leaky gut).
In fact, studies have shown that gut dysbiosis or leaky gut has been implicated in at least 90% of auto-immune diseases and more. Why? Because up to 80% of our immune system is in or around your 28 feet of the intestinal tract.
That means it is essential to start with healing your gut if you suffer from weight gain, mood, or any health issue.
Because of poor soils and the prevalence of toxic chemicals and metals in our foods, air, and water, today’s bodies are generally weaker. Add to that stress, insufficient diets, fast food, radiation, and electromagnetic fields (EMFs). Your gut’s terrain becomes imbalanced allowing the good, bad, and ugly to be absorbed causing chaos to your whole being.
Feed the Gut - How to Eat
It seems like the media is constantly bombarding us with new fad diets every day. No wonder people feel confused…
The best diets (sustainable and life changing) have many things in common. These commonalities are the foundation of a diet that feeds your gut and allows you to enjoy food + life again.
Where to Start
You will find a food list at the end of this post as a quick guide.
Factors of a Powerful Diet
Going beyond the macronutrients (fats, proteins, carbs) there are powerful factors that can switch on and off your hormones and genetics. These factors can dictate your body shape, longevity, and overall health.
These factors are usually overlooked but have just as much of an effect on health as what you eat.
When to Eat
Your body is intimately connected with nature (circadian rhythm). It has natural rhythms that flow with the seasons and time of day we eat. Your body was designed to burn food during the day and “clean house” at night. And because everyone’s body and schedule are different, there aren’t exact times that work for everyone. But everyone can implement these tips into their lifestyle that works best for them:
Ways to Protect Your Gut
The goal is to feed the gut the right foods so that the microbiome rebalances and your mind + body can heal. Start with one and see how it goes. Then add another. Listen to your body and adjust accordingly.
Remember: each of our gut microbiomes is as unique as our fingerprint. What works for you, may not work for someone else. These suggestions below are a good foundation for everyone to start, then tweak as needed.
- Eat mostly whole foods – as you would see growing in nature
- Eat very little (if any) bagged, boxed, or processed foods
- Veggies + fruit should make up 60-80% of your diet and should be organic (when you can, especially the Dirty Dozen)
- Make sure meat + fish are pastured, grass-fed, or wild
- Drink 1/2 your body weight in ounces of water each day
- Start your day with an easy-to-digest breakfast (smoothies are great!)
- Get out in nature
- Prioritize high-quality sleep
- Reduce stress, anxiety, and antibiotics as much as possible
- Make or buy less toxic cleaning + beauty products
As promised, click the button below to get your Gut Grocery List that you can save and print to refer to when shopping.
Another great resource is the Environmental Working Group’s (EWG) Clean Fifteen Dirty Dozen list that is updated every year with the fruits and veggies to avoid or buy organic because of the pesticides and herbicides used to grow them conventionally.
Happy gut healing!
