Go with your GUT

We’ve known that harmful pathogenic microbes can cause contagious diseases since the 1800’s. It wasn’t until recently, within the last two decades, that we’ve begun to understand “normal” microbes and how they are essential to optimal health and immune function.

Our immune system.

The immune system is our body’s defense system against viruses, bacteria, and foreign bodies. Our immune system is essential for survival, we encounter a lot of harmful pathogens every day.

Our cells are constantly on the watch for harmful foreign substances in our body. When a cell is presented with something, the first question it asks is ‘are you me?’. Our cells can determine whether or not it is self or foreign. If the answer is no, the immune system will mount a response to rid itself of the invader(s).

If the answer is yes, it’s temporarily safe. I say temporarily because the cell will ask a second question which is, ‘are you dangerous’? If it is self but, for instance, you have an infection, it is dangerous. In this case, the immune system will respond by clearing the invader(s).¹

Where is our immune system?

It’s everywhere!

Lymph, lymph nodes, spleen
Bone marrow, blood, skin
The gut is home to about 70% of our entire immune system²

Why gut health?

Gut health is incredibly important to your overall health. Your gut is comprised of something called the microbiome, which is a variety of different microorganisms including bacteria. Some are beneficial and some are not so beneficial. The microbiome needs to be in balance, when it’s out of balance it can affect our health. Studies are finding that the profile of your microbiome can impact both mental and physical health.³

A diverse microbiome is a happy microbiome. Low diversity is associated with increase weight, insulin resistance, chronic inflammation, and poor metabolism of fats.³

What is chronic inflammation?

Chronic inflammation is when you get continuous inflammation throughout your body. Inflammation is meant to be a temporary response for healing. Chronic inflammation, if not addressed, can lead to chronic inflammatory diseases, which are the leading cause of death in the United States.³

What can trigger inflammation in the gut?

Poor diet
Nutrient insufficiency
Stress
Infection/dysbiosis
Medications
Systemic disease
Low stomach acid
Toxic exposure (see xenobiotics below)
Food allergies or hypersensitivities
Malnutrition⁴

When our microbiome gets out of balance it can lead to inflammatory-related diseases. Some inflammatory diseases to name a few:

Type II Diabetes
High blood pressure
Dementia
Alzheimer’s
Heart disease
Rheumatoid Arthritis
Multiple Sclerosis
Psoriasis
Cancer
Asthma³

The good news is, research shows that these can be managed through our gut microbiota and our microbiome can be adjusted through diet! How cool is that.

Why is this important?

If dysbiosis goes unaddressed, it is a vicious cycle of inflammation. Inflammation increases intestinal permeability (leaky gut) and can contribute to systemic inflammation.⁵

Other symptoms of gut dysbiosis include pain, gas, bloating, anxiety, depression, brain fog, and joint pain.

FOOD for MOOD! 🙂

The gut produces about 75% of all neurotransmitters! Neurotransmitters and hormones act as chemical messengers in the body, signaling cells how to react. Neurotransmitters act only in the brain, effecting our mood, while hormones signal all throughout the body. To add to the confusion, hormones can also be neurotransmitters. Here are three neurotransmitters impacted by gut health that directly effect mood and digestion:

Serotonin – The ‘happiness’ hormone also regulates motility in digestion.

Dopamine – The ‘pleasure/reward’ hormone, plays a role in contraction of the colon

GABA – Creates the feeling of relaxation and is involved in Intestinal motility and reduces sensation involved in digestion⁶

Through a healthy, diverse diet and regular exercise you can boost these neurotransmitters.

What is harmful to my microbiome?

Xenobiotics kind of sounds like a superhero but in my mind, they are the opposite. These are chemical compounds that have the ability to alter our microbiome. The thing about xenobiotics is they are everywhere; they are in and on our food, they are in the medicine we take, and they are in our environment. They play a similar role in the gut as antibiotics do, which is to kill off most of the bacteria with no regard to whether it’s good or bad bacteria. Reducing contact with xenobiotics will be better for your gut health.⁷^,⁸

Here are some examples of xenobiotics:

Artificial sweeteners
Pollutants
Some food additives
Insecticides
Pharmaceuticals
Some cosmetics

What foods are good to eat?

Plant-based fiber is a good source of prebiotics and the best you can provide for your gut. They provide ‘food’ for your healthy

microbes and help to strengthen your gut wall lining. Think variety! Get many different colors of fresh fruits and vegetables throughout the week.

Here are some great foods to eat:

Whole grains – quinoa, amaranth, etc
Nuts and seeds – chia, flax, pecans
Fermented foods – sauerkraut, kimchi, yogurt (dairy-free if you are sensitive)
Fruits – berries, bananas

Added benefit – these foods also help to manage glucose levels, breakdown of fats, and immune function. More veggies please!³

L-glutamine is a component found in foods that is also great for repairing your gut. Foods that contain l-glutamine include: poultry, fish, dried lentils, dried beans, eggs, cabbage, kale, beets, carrots, and brussels sprouts.⁹

Foods to avoid.

You guessed it! Avoid a diet high in: animal protein and fat, refined carbohydrates (pasta, white bread, sugar).

Is there anything else I can do?

If you intend to have a child, consider the following:

Vaginal delivery provides your child with much more beneficial bacteria than if delivered by c-section
Breastfeeding is also crucial for providing your child with essential nutrients as well as beneficial microbes that you don’t get from formula
Environment also helps to develop a healthy microbiome and immune system. According to the hygiene hypothesis, children who are raised on a farm, with siblings, and are exposed to more infections throughout childhood have a better immune system down the road and are less likely to develop allergies.¹⁰

Bone Broth Recipe

*If you know where to buy chicken feet – adding them to the bone broth will dramatically improve the collagen content.

Suggestion: keep a bag or container in the freezer and add pieces of vegetables that you don’t use in your dishes, like the butts of onions, skins of garlic, carrot/celery tops, broccoli stalks, etc. Your broth can come at no additional cost!

Ingredients:

1 chicken carcass (and any additional offal it came with) OR 4 lbs Beef bones
2 medium carrots, cut into large pieces
1 garlic head, cut in half crosswise
1 medium leek, cut in 2-inch pieces
1 medium onion, quartered
2 celery stalks
2 bay leaves
2 Tbsp black peppercorn
1 Tbsp apple cider vinegar

Instructions

Roast bones, carrots, leek, onion, and garlic for 20 min at 450 degrees F. Toss and roast for another 20 minutes.
Fill stockpot or crockpot with 12 cups water and add the celery, bay leaves, peppercorns, and vinegar. Add the roasted bones and veggies along with any juices. Make sure there’s enough water to cover the bones and veggies; if there isn’t, add more.
Bring to a gentle boil (or put on crockpot on high) then reduce to simmer (or turn crockpot to low) and cook for at least 8 hours but up to 24 hours. Occasionally check on it to make sure everything is submerged, if not, add more water.
Let cool then strain using fine mesh sieve and discard the bones and veggies. Pour in containers and let cool until just warm, then place in the fridge. Skim off the solidified fat from the top of the broth after it’s been refrigerated overnight.

Here is a great bone broth making resource: https://theforkedspoon.com/bone-broth-recipe/

References:

The immune system: Cells, tissues, function, and disease. Medical News Today. https://www.medicalnewstoday.com/articles/320101.php. Accessed August 22, 2019.
Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153(Suppl 1):3-6. doi:10.1111/j.1365-2249.2008.03713.x
Mohammadkhah AI, Simpson EB, Patterson SG, Ferguson JF. Development of the Gut Microbiome in Children, and Lifetime Implications for Obesity and Cardiometabolic Disease. Children. 2018;5(12):160. doi:10.3390/children5120160
Hakansson A, Molin G. Gut Microbiota and Inflammation. Nutrients. 2011;3(6):637-682. doi:10.3390/nu3060637
The vicious cycle of gut permeability and inflammation. Gut Microbiota Health. June 2015. https://www.gutmicrobiotaforhealth.com/en/dr-patrice-cani-vicious-cycle-gut-permeability-inflammation/. Accessed August 23, 2019.
Mittal R, Debs LH, Patel AP, et al. Neurotransmitters: The critical modulators regulating gut-brain axis. J Cell Physiol. 2017;232(9):2359-2372. doi:10.1002/jcp.25518
Levy, Maayan, et al. Dysbiosis and the Immune System. Nat Rev Immunol. 2017;(17(4)):219-232.
Xenobiotic – an overview | ScienceDirect Topics. https://www.sciencedirect.com/topics/immunology-and-microbiology/xenobiotic. Accessed August 1, 2019.
Natural Sources of L-Glutamine. LIVESTRONG.COM. https://www.livestrong.com/article/403686-natural-sources-of-l-glutamine/. Accessed August 15, 2019.
Dunn AB, Jordan S, Baker BJ, Carlson NS. The Maternal Infant Microbiome: Considerations for Labor and Birth. MCN Am J Matern Child Nurs. 2017;42(6):318-325. doi:10.1097/NMC.0000000000000373