Love Your Gut

“Let Food Be Thy Medicine and Medicine Be Thy Food.” Hippocrates

 

Nurturing Your Gut: Unleashing the Healing Power of Nature

Can the Gut Serve as Our Second Brain?

Our digestive system, often referred to as “the Gut,” is a powerhouse that tirelessly regulates our body’s functions, even during the most challenging times. Yet, the significance of gut health is often overlooked. We are now uncovering the profound connection between digestive well-being and emotional health, shedding light on this often-neglected aspect of our body.

The foundation of physical health revolves around the Gut’s functionality and the support we provide it. It’s no coincidence that the Gut, or the digestive system, is commonly referred to as the “second brain” in the medical world. This is because it orchestrates the flow of chemicals that either bolster or hinder brain function and, by extension, our overall health. Recent research, such as that conducted by UCLA, delves into the vital role of Gut health.

“Researchers have known that the brain sends signals to your Gut, which is why stress and other emotions can contribute to gastrointestinal symptoms. However, this study shows what has been suspected but has been proved only in animal studies: that signals travel the opposite way as well.

‘Time and time again, we hear from patients that they never felt depressed or anxious until they started experiencing problems with their gut,’ Dr. Kirsten Tillisch said. ‘Our study shows that the gut-brain connection is a two-way street.'”

It’s surprising that it has taken this long for comprehensive information on Gut health to become public knowledge. In your pursuit of improved health, your deliberate choice to delve deeper into the Gut’s intricacies is commendable. Understanding the pivotal role of the Gut and the digestive tract in our overall health and emotional well-being is the first step toward optimal well-being.

Demystifying the Digestive System:

The digestive system operates by assimilating essential nutrients required for life from the external environment. What we ingest is converted into plasma, while undigested remnants are expelled from our bodies – simply put, what goes in and what comes out. The gastrointestinal tract, a flexible tube that includes the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus, is responsible for this process. Within the gastrointestinal tract, the inner space is known as the lumen.

Contrary to a common misconception, the Gut is not a tangled web of tubes and containers. In reality, every part of the Gut comprises intricate layers, each with unique functions related to nutrient processing, bodily protection, health support, and overall stability.

Unlocking the Microbiota:

Your advanced comprehension allows us to delve into more technical aspects. I have confidence that you grasp the importance of healing the Gut for the enhancement of overall well-being. Within our Gut and intestines, a vast population of over 100 trillion microbiota cells resides. You may have heard of the term “gut flora” in the context of probiotics in advertisements. The gut flora is a collective term for the microbiota, which primarily consists of bacteria in your digestive system.

These microbiota cells in your Gut weigh in at an impressive 1-2 kilograms, akin to the weight of the brain itself. It is for this reason that we refer to the digestive system as “The Second Brain.” Imagine carrying your body’s bacteria in a bag – would it exceed 10 pounds?

The Gut and Your Brain: Inextricable Allies or Fierce Opponents?

Within our Gut lining, also known as the enteric nervous system (ENS), there exists a connection to our nervous system and, consequently, our brains. The ENS governs Gut behavior independently of the brain, but astonishingly, 70-80% of brain chemicals are produced in the Gut. Over 90% of the “feel-good” chemicals also originate from the Gut. It is high time to delve deeper into understanding how we can foster a healthy digestive system, thus nurturing emotional well-being.

The gut microbiota aid in the production of brain chemicals like GABA, tryptophan, serotonin, histamine, and dopamine, all of which are synthesized within the gastrointestinal tract and profoundly impact our emotional well-being. Numerous studies indicate that, in a significant percentage of individuals presenting with stress, anxiety, depression, and chronic fatigue, these chemicals are not optimally produced within the Gut. Furthermore, studies on autism, ADD, and ADHD in children reveal a higher prevalence of digestive system issues. As a result, parents are advised to improve their children’s diets to enhance their mental and emotional well-being.

A diet that promotes Gut health, one that eliminates processed foods and sugars, serves as a significant improvement over many modern children’s diets and can significantly impact their sleep, concentration, and moods.

The Crucial Neurotransmitters in the Gut:

Neurotransmitters are the messengers that transmit signals from the brain to the body. These messages govern vital functions such as heart rate, breathing, and digestion. Let’s explore some of the key neurotransmitters and their connection to Gut health:

• Serotonin: Depletion of serotonin can severely impact mood, sleep, weight, concentration, and overall well-being. Shockingly, more than 80% of the population has suboptimal serotonin levels, contributing to the disconnection many people feel.
• Noradrenaline: This chemical affects concentration, memory, and mood. Overproduction of noradrenaline can lead to high stress, panic attacks, and anxiety. It plays a crucial role in controlling attention and responses, amplifying the fight-or-flight response.
• Dopamine: Dopamine regulates mood, memory, and movement. Its deficiency can manifest as restless legs, low libido, low mood, depression, and lackluster dreams. Conversely, too little dopamine can lead to Parkinson’s Disease and an increased inclination toward addiction.
• GABA (Gamma-Aminobutyric Acid): GABA is essential for maintaining sleep and serves as our primary inhibitory brain chemical. It promotes a sense of calm. Symptoms of GABA deficiency include anxiety or panic attacks, alcohol cravings, insomnia, and difficulty falling asleep or staying asleep throughout the night.
• Acetylcholine: Involved in sleep, memory, and learning, acetylcholine influences concentration, sleep patterns, memory, and stress responses. A deficiency in acetylcholine may lead to difficulty concentrating, light sleep, fatigue, anxiety, and an exaggerated stress response.

These chemicals exert a profound influence on our physical and emotional well-being, and their synthesis primarily occurs within our digestive system.

Inhibitors of Optimal Gastrointestinal Health

There exists a myriad of factors that significantly impact the health and well-being of our gastrointestinal system. Notably, the dietary choices we make hold a central role in this equation. It’s essential to recognize that this isn’t an issue confined solely to individuals with unhealthy eating habits. Many among us, conscientious about our health, inadvertently restrict our diets, either by habit or design, focusing on a limited array of foods and food groups. In so doing, we unintentionally neglect a spectrum of nutrients necessary for our body’s overall health.

Contemporary food availability, with its access to a wide array of fruits and vegetables year-round, might lead us to consume an unchanging repertoire of food items. While this may seem like a wholesome choice, it can, in fact, lead to nutritional imbalances and hinder the well-rounded functioning of our digestive system.

A diet enriched in sugar, gluten, or artificial additives and preservatives, even when outwardly perceived as wholesome, can undermine gut health. Additionally, the regular consumption of alcohol, even in moderation, or the practice of binge drinking can have inflammatory effects on the gastrointestinal system. Surprisingly, this includes red wine, previously touted for its health benefits.

Furthermore, the consumption of cigarettes and recreational drugs can significantly disrupt the balance of the gut flora, leading to a host of gut health issues. The use of certain party drugs, with their adrenaline surges and chemical fillers, not only corrodes the stomach lining but also disrupts the equilibrium of naturally occurring feel-good hormones. The euphoria experienced while on these substances is often followed by a protracted period of low moods, reduced concentration, anxiety, and even depression.

Prescription medications are not exempt from their impact on gut health. They are known to eliminate beneficial gut bacteria, leading to an imbalance in the gut microbiome, hindering the digestive system’s ability to self-repair and balance its bacterial composition.

Understanding Leaky Gut Syndrome

The concept of Leaky Gut Syndrome warrants attention in the realm of gut health. This syndrome arises when the gut’s permeability increases, allowing fluids and nutrient molecules to traverse the intestinal lining into the bloodstream. In a healthy gut, cells lining the intestines are tasked with regulating this permeability. However, in the case of gluten intolerance, and especially celiac disease, a condition affecting nearly 100% of those afflicted, the release of a protein called zonulin prompts the dissolution of tight junctions in the intestinal lining.

Leaky Gut Syndrome can also result from various other causes, including infections, persistent stress, and imbalances in essential nutrients. These disrupted tight junctions render the gut lining penetrable, permitting toxins and food particles to infiltrate the bloodstream. In response, the immune system identifies these intruders as foreign pathogens and triggers an inflammatory response, causing distress and inflammation throughout the body.

What Precipitates Leaky Gut?

Leaky Gut Syndrome is commonly triggered by either ingested foods or exposure to toxic substances. Gluten is the principal offender in the context of Leaky Gut, standing out as a leading cause. Other provocative agents include dairy, notably the casein protein, processed sugars like fructose, alcohol, and certain medications such as nonsteroidal anti-inflammatory drugs like ibuprofen, Voltaren, and common painkillers like Nurofen. Stress and anxiety, often integral to modern living, can further exacerbate Leaky Gut syndrome, contributing to its onset.

Recognizing the Symptoms of Leaky Gut

The manifestations of Leaky Gut Syndrome are varied and may include:

• Irritable bowel syndrome or digestive irregularities, such as gas or diarrhea.
• Allergies, including seasonal allergies and asthma.
• Hormonal imbalances, such as PMS or PCOS.
• Autoimmune disorders, like rheumatoid arthritis, Hashimoto’s thyroiditis, Crohn’s disease, and Graves’ disease.
• Chronic conditions like fibromyalgia or chronic fatigue syndrome.
• Mood disorders, including depression, anxiety, ADD, ADHD, and other mood-related illnesses, psoriasis, and eczema.
• Skin conditions, such as acne.
• Diagnosis of candida overgrowth.
• Food intolerances and allergies.

Addressing Leaky Gut Syndrome

To mitigate the effects of Leaky Gut Syndrome, a multifaceted approach is essential. This entails the removal of foods and substances that may be contributing to the condition. High on the list are foods rich in sugar or fructose, gluten, dairy, alcohol, and processed sugar. Additionally, adopting a diet centered around whole, natural foods is pivotal.

Reintroducing healing and reparative foods, such as bone broths, alongside a diversity of whole, natural foods sourced as close to their origin as possible, is essential. The incorporation of probiotics into one’s diet is a significant strategy for increasing and nurturing beneficial gut bacteria, thereby supporting overall health.

The process of repairing the gut lining can be facilitated by the inclusion of supplements such as glutamine, an amino acid with regenerative properties for the gut wall. Seeking guidance from a holistic nutritionist or naturopath, who can perform a stool analysis and provide insights into supporting a healthy digestive system, is also advisable.

Embracing a Healthier Approach

Embracing the ancient tradition of consuming fermented and cultured foods offers an effective means of nurturing gut health. When Hippocrates extolled the dictum “let thy food be thy medicine and thy medicine be thy food,” he may have well indulged in sauerkraut on his roast and partaken in a pint of kombucha.

A growing number of health-conscious individuals, as well as those addressing ailments, are turning to fermented foods to bolster their digestive health, reduce the risk of cardiovascular disease, and fortify their overall immune system.

Fermentation, the biochemical conversion of substances by bacteria, yeasts, or other microorganisms, is a vital aspect of this tradition. Notably, this process occurs without the presence of oxygen, and in the case of fermenting vegetables or fruits, it occurs when they are immersed in brine or their juices. Submerging these foods is generally done within a ceramic crockpot, a glass jar, or another airtight vessel. This method often relies on leaves, such as cabbage leaves, to secure an airtight seal and retain the vegetables within.

Over time, bacteria generate lactic acid during the fermentation process, endowing the food with its distinctive flavor and “bite.” Simultaneously, this process acts as a preservative, allowing the food to last for months if stored correctly. Some fermentation methods involve packing foods in dry salt, allowing a natural fermentation process to occur.

The Remarkable Health Benefits of Fermentation

It is imperative to highlight the importance of “lacto-fermented” foods, which rely on lactic acid to fuel the fermentation process. While contemporary food manufacturing processes label numerous items as “fermented,” the reality often differs, with many failing to include the beneficial probiotics critical for gut health. Therefore, one should seek out “lacto-fermented” items, clearly marked on labels, when venturing into this functional food realm.

Fermented foods are not a newfangled trend; they have been an integral component of the human diet since antiquity. They were initially adopted as a means of food preservation, safeguarding edibles during periods of scarcity. As this tradition has evolved, these functional foods have become a cornerstone of health and healing in many cultures

Rejuvenating a Leaky Gut: A Comprehensive Approach

Addressing Leaky Gut Syndrome demands a holistic and well-structured approach. To restore and maintain the optimal functioning of your gastrointestinal system, consider the following steps:

1. Eliminate Causative Factors: Begin by removing from your diet any potential culprits that could exacerbate the condition. Notable offenders include:

• Sugar or fructose
• Gluten
• Dairy
• Alcohol
• Prescription medications
• Recreational drugs
• Trans fats, hydrolyzed vegetable oils, and seed oils like canola, vegetable, and cottonseed oil
• Artificially flavored, colored foods, and preservatives
• Strive for a diet rich in whole, natural foods by eliminating processed and potentially harmful items.

2. Reintroduce Healing Foods: Incorporate healing and reparative foods back into your diet. Consider the inclusion of nourishing options like bone broths, alongside a balanced selection of natural, minimally processed foods as close to their source as possible.

3. Restore Beneficial Gut Bacteria: Prioritize the restoration of your beneficial gut bacteria. The recipes provided in this resource are well-suited for this purpose.

4. Repair the Gut Lining: While most Leaky Gut issues can be resolved through dietary adjustments acting as functional medicine, supplements such as glutamine may offer additional support. Glutamine, an amino acid, plays a pivotal role in rejuvenating the gut lining.

5. Seek Professional Guidance: Consult with a holistic nutritionist or naturopath who can conduct a stool sample analysis, offering valuable insights into strategies for supporting a healthy digestive system. Their expertise can be instrumental in fostering overall well-being, allowing you to lead a long, active life free from pain and disease.

Cultivating Wellness at Home

Harkening back to ancestral traditions, where home preservation methods ensured sustenance through the winter months, is a practice deeply embedded in the human experience. This cherished tradition of baking, pickling, fermenting, and canning foods has a place in our DNA, invoking a sense of connectedness to our familial roots.

Probiotics, in this context, emerge as an invaluable resource you can keep within easy reach. By gradually reducing detrimental dietary habits and incorporating probiotics into your daily routine, you can witness tangible improvements in your gut health. Empowering yourself with a deeper understanding of your body’s functioning, alongside a diverse array of solutions, paves the way for enduring well-being, facilitating a life marked by vitality and freedom from illness and discomfort.

Probiotics and Fermentation: A Key to Gut Health

Probiotics, foundational to enhancing and sustaining good bacteria in the gut, play an instrumental role in promoting overall health. Fermentation, an age-old practice, emerges as one of the most effective methods for introducing beneficial bacteria into your digestive system and nurturing a harmonious gut flora, known as the microbiome.

Fermentation involves the transformation of sugars such as glucose, fructose, and sucrose into cellular energy and lactic acid, generating digestive enzymes and fostering a population of healthy gut bacteria. This metabolic process enriches the nutritional content of foods, endowing them with probiotics, enzymes, vitamins, and minerals.

The Multifaceted Benefits of Fermentation

Fermented foods, defined by the conversion of starch and sugar by natural bacteria into lactic acid, offer an array of health benefits. The advantages are wide-ranging and include:

• Improved Digestion and Bowel Movements: Fermented foods and beverages introduce beneficial bacteria to the digestive system, balancing the gut microbiota. Probiotics, present in fermented foods, can aid in digestion, enhance immunity, and promote bowel health.
• Enhanced Nutrient Absorption: A well-balanced gut flora and sufficient digestive enzymes facilitate more efficient nutrient absorption from the foods you consume. This synergizes with a healthy diet, ensuring a higher intake of live nutrients from your meals.
• Cost-Effective Nutrition: Incorporating fermented foods into your diet can be a budget-friendly approach. Making your own fermented foods, often a straightforward process involving minimal ingredients like sea salt, can significantly reduce the need for dietary supplements.
• Potential Cancer Prevention: Some studies suggest that fermented foods may help combat cancer. Fermented milk, for instance, has been linked to a reduced risk of serious bladder cancer. Fermentation preserves food nutrients while making them more palatable and retains their nutritional value.
• Enhanced Immune System: Approximately 80% of the immune system resides in the gut. A healthy gut is fundamental to a strong immune system, and incorporating fermented foods can contribute to its robustness.
• Sugar Craving Reduction: Including fermented foods in your diet can help curb sugar cravings, promoting better health.
• Optimized Gut Health: Lactic acid produced during fermentation promotes the proliferation of existing healthy gut bacteria, leading to ideal gut health. If a healthier gut is your goal, fermented foods are a valuable addition.
• Enhanced Food Flavor: The fermentation process adds depth and flavor to foods, enhancing their nutritional profile and making every meal a gratifying and wholesome experience.\

Understanding the rich array of benefits associated with the consumption of fermented foods underscores their importance in nurturing a robust digestive system and fostering holistic well-being.

Fermentation: A Resurgence of an Ancient Tradition

It is heartening to witness the growing enthusiasm for the time-honored practice of fermenting and culturing foods. Within the context of functional medicine, numerous fermented or cultured foods find their place. As we reflect on Hippocrates’ sage counsel, “Let thy food be thy medicine and thy medicine be thy food,” it appears plausible that he might have been savoring sauerkraut with his roast while enjoying a pint of kombucha.

Today, health-conscious individuals and those grappling with health challenges are increasingly turning to fermented foods. Their goal? To enhance digestive well-being, mitigate the risk of cardiovascular disease, and fortify overall immune system health.

Understanding Fermentation:

Fermentation stands as a chemical process by which microorganisms, notably bacteria, yeasts, or other microbes, catalyze the breakdown of substances, often marked by effervescence and the generation of heat. This transformative process occurs in the absence of oxygen, making it an anaerobic activity.

To initiate fermentation, vegetables or fruits are typically submerged in brine or their own juices. This occurs within vessels like ceramic crockpots, glass jars, or airtight containers. In some instances, the leaves of vegetables, like cabbage, serve as lids or plugs, rendering the vessel airtight while containing the fermenting produce.

During fermentation, lactic acid is generated by the resident bacteria, imparting a distinct and tangy flavor to the food. Simultaneously, this process acts as a preservative, substantially prolonging the shelf life of the food. In certain methods, foods are preserved by packing them in dry salt and allowing a natural fermentation process to unfold.

Unveiling Profound Health Benefits:

Emphasizing the consumption of “lacto-fermented foods,” where lactic acid is integral to the fermentation process, is paramount. In the modern era of instant gratification, several foods on supermarket shelves are marketed as “fermented,” yet the actual process markedly differs, with the absence of valuable probiotics. Hence, the discerning eye should be drawn to “lacto-fermented” designations on the label, indicative of authenticity.

The origins of fermented foods likely stem from periods when preservation was imperative to sustain the availability of seasonal foods beyond their harvest season. Over time, this practice became an integral part of various cultures’ health and wellness regimens.

Personal Favorites among Cultured Foods:

• Cultured vegetables (sauerkraut & kimchi)
• Sourdough
• Coconut water kefir
• Coconut yogurt
• Coconut milk yogurt or kefir
• Inner-eco probiotic drinks
• Body Ecology probiotic drinks
• Bubbie’s cultured foods
• Cultures for Health cultured and fermented foods

Addressing Key Queries on Fermentation:

1. Can Consuming Fermented Foods Lead to Food Poisoning?

• When properly prepared, fermented foods are generally safe to consume. According to microbiologist Fred Breidt of the USDA, “properly fermented vegetables are safer than raw vegetables that may have been exposed to pathogens like E. coli on the farm. With fermented products, there is no safety concern. The reason is the lactic acid bacteria that carry out the fermentation are the world’s best killer of other bacteria” (San Francisco Gate, June 2009).
• It is crucial to mention that if a batch of fermented food has gone awry, it is evident. It may exhibit visible mold or produce a foul odor, rendering it unsuitable for consumption.

2. What If I Am Lactose or Dairy Intolerant? Can I Still Consume Lacto-Fermented Foods?

• The lacto-fermentation process primarily involves the conversion of starches and sugars within vegetables into lactic acid through the action of beneficial lactobacilli bacteria. This process does not inherently relate to the lactose found in dairy products.
• However, many lacto-fermented foods are prepared with a product called ‘whey,’ derived from dairy sources such as yogurt or milk. For individuals with dairy allergies or severe intolerances, consuming lacto-fermented foods made with whey may be problematic. Nevertheless, in recipes, salt and vinegar can be employed as substitutes for whey.
• Remarkably, numerous individuals intolerant to dairy may still consume lacto-fermented foods prepared with dairy whey, as the lactose content diminishes significantly during the fermentation process.

3. How Long Can Fermented Foods Be Stored Before Consumption?

• Lacto-fermented foods inherently possess an extended shelf life compared to supermarket-bought foods. The duration of preservation hinges on the structure and cell wall strength of the specific food.
• Cabbage, one of the most common vegetables subjected to fermentation, boasts a robust cell wall and can endure for over six months in the refrigerator post-fermentation. Over time, it continues to slowly develop in flavor, deepening its profile.
• Foods with weaker cell structures, like cucumber ‘pickles,’ generally maintain their quality for approximately three months. Recognizing when these ferments have outlasted their prime is usually quite evident.

In Conclusion:

The significance of fermented foods in promoting health and well-being cannot be overstated. An increasing number of individuals are incorporating these nutrient-rich foods into their diets, drawing from the manifold advantages they offer. The world of fermented foods is diverse, with various methods, microorganisms, effects on foods, and by-products influencing the end product. Thus, fermented foods remain a staple in diets across the globe, contributing significantly to holistic health and nourishment.

References:

Breidt, F., McFeeters, R. F., Perez‐Diaz, I., & Lee, C. H. (2012). Fermented vegetables. Food microbiology: fundamentals and frontiers, 841-855.

Frawley J., Bradley, E., and Hunter, S., (2019). The gastrointestinal system. In L. Hechtman, Clinical naturopathic medicine. (2nd ed.).(pp. 287-340). Elsevier. https://www- clinicalkey-com-au.torrens.idm.oclc.org/nursing/#!/content/book/3-s2.0- B9780729542425000057

Hawrelak, J., (2019). Irritable bowel syndrome. In Sarris, J., & Wardle, J. Clinical naturopathy: An evidence-based guide to practice. (3rd ed.).(pp. 73-103). Elsevier Australia. https://www-clinicalkey-com-au.torrens.idm.oclc.org/nursing/#!/ browse/ book/3-s2.0-C20170040739

Hawrelak, J., & Harnett, J., (2020). The microbiome. In L. Hechtman (2nd ed.), Advanced Clinical Naturopathic Medicine (pp. 110-144). Elsevier Australia.

Hechtman, L., Schloss, J., Harris, K., and Bridgman, K., (2019). The immune system. In L. Hechtman. Clinical naturopathic medicine. (2nd ed.).(pp. 425-490). Elsevier. https:// www-clinicalkey-com-au.torrens.idm.oclc.org/nursing/#!/content/book/3-s2.0-B9780729542425000057

Mayer, E. A., Tillisch, K., & Gupta, A. (2015). Gut/brain axis and the microbiota. The Journal of clinical investigation, 125(3), 926-938.

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