From Leaky Gut to Probiotics: What’s The Big Deal About Gut Health?
Written by Kate Shore - 29th July, 2023
Gut Health is definitely a hot topic, and the hype definitely doesn’t come without good reason. The gut is the connection to so much within our body: our immune system, mood, cognitive health, hormone health, and detoxification, and in my clinic I love to dive deep on all things gut. Here’s why!
If you’ve seen me in the clinic, or any naturopath or nutritionist, you probably know we like to bang on about gut health quite a lot. Additionally, you can hardly walk the aisle of the supermarket, turn on the news, or open any of the latest social apps without being beaten over the head with the latest gut health must-have. But is it really that important? What’s the big deal?
While you might think that our gut serves only one - stinky - function, the truth is that our gut does so much more than this. Our gut is the site of our immune system, where many of our neurotransmitters are made (think: calm and happy mood), and where many of our hormones are broken down and excreted… along with many, many other functions! In a nutshell, a happy gut is an important part of being happy and healthy!
So how can we keep it this way? Read on!
The gastroinestinal system
First up, a quick overview of the gastrointestinal system - or the GIT.
The GIT comprises everything from your mouth to your anus [oesophagus, stomach, small and large intestines] and also includes the liver, gallbladder, and pancreas. Its job in a nutshell is to absorb and break down the food and drink we consume into energy and nutrients that fuel our body.
It is also important in producing vitamins, breaking down toxins and hormones, detoxification, immune function, and making neurotransmitters that influence our moods. Our gut also communicates directly with our brain via the ‘enteric nervous system’ and hugely impacts how we’re feeling.
So which bit are we talking about when we like to go on about gut health?
While the whole system is important and has a variety of crucial functions, when I’m assessing gut health in the clinic two of the main elements I’m looking at are:
The Gut Wall - the integrity of the gut lining, or ‘leaky’ gut
The Microbiome - the microorganisms within the gut
The Gut Wall
Your intestinal lining is a large surface that creates a barrier between your food and the rest of your body.
You might have heard the term ‘leaky gut’, which is more correctly known as Intestinal Hyperpermeability. This is when the cells that make up your intestinal lining break down, separate, or weaken, essentially creating holes or gaps that allow whatever you consume like food or toxins to pass into your bloodstream. This can trigger an immune response and inflammation, resulting in symptoms such as increased allergies and food sensitivities, and autoimmune conditions (3, 4)
We all have some degree of permeability in our gut - this is what allows the absorption of nutrients after all. But the problem is that in our modern world, there are so many factors that can affect this gut lining, such as stress, lack of key nutrients such as zinc, Vitamin A and Vitamin D, alcohol and highly processed diets.
What’s the microbiome?
You might have also heard the term ‘gut microbiome’ in reference to the bacteria that inhabit our gut. Your gut contains trillions of microorganisms - including bacteria, fungi, and even viruses - that live and work together in your digestive system and help digest food, absorb and produce nutrients, synthesise neurotransmitters, and influence factors such as immune health, weight, and metabolism.
While the types of bacteria in our guts vary from person to person, there are some species of bacteria that are more associated with disease or inflammation, other beneficial species are influential in promoting good health. And what you eat can have a huge effect on which species take up residence in your gut.
A microbiome with a high diversity of beneficial species is important in supporting digestion, metabolising vitamins and nutrients, producing short-chain fatty acids (important in cognitive health), and reducing inflammation, and the key is about having the right balance!
However, sometimes our microbiomes can become imbalanced, and this is called dysbiosis.
What is gut dysbiosis?
It sounds like a pretty complicated, jargon-ey type word, but what does it actually mean? Put simply, gut dysbiosis is an imbalance between the ‘good’ and the ‘bad’ bacteria in your gut. Your gut is an incredible environment containing thousands of different strains of bacteria however, sometimes the healthy or beneficial species of bacteria that are generally associated with good health, can be overtaken by those associated with poorer health outcomes.
Unfortunately, like our gut lining, our microbiome is sensitive to so many things in our modern world. Gut dysbiosis can be caused by:
antibiotics
other medications, such as pain relief, steroids, and acid reducing medications (1)
stress (2)
a diet low in vegetables: fibre is what feeds our gut bacteria!
a diet high in sugar and additives fuels the species that are more associated with inflammation
alcohol
An ongoing imbalance of gut bacteria has been shown to be related to conditions such as inflammatory bowel disease, irritable bowel syndrome, obesity, diabetes, and more. (5)
Signs your gut health might need some love
For many people, signs your gut is out of balance or needing some support can be obvious when annoying or uncomfortable symptoms start to appear, including:
constipation
diarrhoea
bloating
abdominal pain
excessive gas
Interestingly, these aren’t the only symptoms that I see in the clinic associated with changes to the gut environment. A microbiome imbalance or changes to gut integrity can also be linked with more vague or seemingly unconnected symptoms such as:
fatigue
mood changes: anxiety, depression, irritability
acne
brain food
sugar/carb cravings
autoimmune conditions
skin rashes: eczema, psoriasis, dermatitis
How to nourish your gut
Luckily, if this is you, there are lots of ways we can treat our gut and it doesn’t always have to be complicated or require expensive supplements! Here’s the best place to start:
Slow down & chew
Sounds basic, but don’t underestimate the importance of HOW we eat. Slow down, chew your food properly, and stop multitasking while you’re eating - yep, step away from the computer or TV and put down your phone. When we eat mindfully and chew our food properly it’s easier for our body to digest and absorb key nutrients.
Fibre
The bacteria in your gut need to eat too, and beneficial species (the ones we want!) thrive on fibre from vegetables, fruits, and whole grains because they are great sources of prebiotics (not to be confused with probiotics). This is because your body doesn’t break down prebiotic fibres, and as they move through the digestive tract and into the gut it is able to be utilised as a food source for our good bacteria and keeps them happy and growing.
The key to fibre is focusing on diversity. We often get stuck in a rut and eat the same foods over and over, but diversity is important as this will feed and support a variety of species, all with different benefits! Research shows that the best health outcomes are associated with eating 30+ different plant foods each week. It might sound like a lot but spices, herbs, nuts, and seeds all count!
Probiotics
Probiotic supplements contain bacterial strains, such as Lactobacilli and Bifidobacteria, that can be useful in restoring an unbalanced gut microbiome however not all probiotics are created equal, and not are strains are appropriate for all conditions. It really depends on what is going on individually as to which probiotic will be best.
Research shows that certain strains of probiotics are effective in targeting certain conditions and if this is something you are interested in, it is best to check in with a health practitioner to find out the best strain and dosage for your specific needs.
Decreasing harmful foods and substances
Remove as much as possible, substances that weaken a healthy gut environment. This includes ultra-processed foods, alcohol, antibiotics, preservatives, and sugar. These substances are inflammatory in our bodies and can damage our gut environment and beneficial species, while fuelling “bad” bacteria, leading to an out-of-balance gut.
Reducing stress
Reducing stress is easier said than done, but relaxation practices such as yoga and meditation can go a long way toward lowering stress levels. When you’re stressed, your sympathetic nervous system is activated, and your digestive function is impaired which affects how we break down and absorb food, and the effects flow onto our microbiome.
Adding in a few moments in your day to spend some time in deep breathing practices can stimulate the vagus nerve, which can help support digestion and a healthy gut-brain axis. Practices such as mindfulness and meditation can also help activate our parasympathetic nervous system and support both a healthy digestive and nervous system.
However, it is important to find what works for you. Any kind of mindfulness exercise can be helpful, and for some people that can be working up a sweat, taking a walk, or reading a book.
Improving sleep
This might sound like a stretch at first, but improving sleep quality has been shown to affect microbiome health. A 2019 study found that total bacterial diversity was positively influenced by efficient sleep quality and quantity, and worsening with waking during the night. If sleep is something you struggle with try starting with sunshine and movement outside first thing in the morning to reset your circadian rhythm.
Gut health supplements
So what about the latest gut health powder or drink? Do you really need it? Well, it depends!
Whether or not you could benefit from the latest gut supplement really depends on your specific health needs and circumstances. Gut health products are typically formulated to support the gut environment by promoting a balanced microbiome or alleviating digestive issues such as bloating or pain. But the issue is that gut symptoms can have many causes, and if you frequently experience gut issues or have been diagnosed with specific gut issues like IBS, it’s advisable to consult a professional who can assess your individual situation and prescribe accordingly.
At the end of the day, prioritising the health of your gut is not just a passing trend or a short-term fix. It is a lifelong commitment to nurturing your body's inner world to build a strong foundation for overall wellness.
If you're looking to prevent future health issues or maybe need to restore balance in your gut, know that through mindful dietary choices, stress management, and targeted interventions, you can pave the way for a brighter and healthier future. If you need more individualised, specific care let’s chat.
If you want to keep learning, keep reading the research here:
(1) Vich Vila et. al., (2020) Impact of commonly used drugs on the composition and metabolic function of the gut microbiota access via https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6969170/
(2) Karl et. al., (2018) Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota access via: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6143810/
(3) Mu et. al., (2017) Leaky Gut As a Danger Signal for Autoimmune Diseases via https://www.frontiersin.org/articles/10.3389/fimmu.2017.00598/full
(4) Odenwald, M., Turner, J., (2017) The intestinal epithelial barrier: a therapeutic target? via https://www.nature.com/articles/nrgastro.2016.169
(5) Belizário JE, Faintuch J.,(2018) Microbiome and Gut Dysbiosis via https://pubmed.ncbi.nlm.nih.gov/30535609/