Did you know that as much as 70% of your immune system is in your digestive tract? Gut-associated lymphoid tissue (GALT) is a system made up of several types of immune tissues and cells that plays an essential role in maintaining immune health. Along with these important immune cells, neurotransmitters and brain cell messengers are also highly concentrated along the gastrointestinal tract - the tube that goes from mouth to anus.
Often we do not recognize the importance of gut health until we experience symptoms that we connect with an imbalance - such as bloating, constipation, and diarrhea. However, because of the gut’s connection to immune and mental health, other symptoms like depression, anxiety, eczema, allergies, asthma, etc. can also be directly linked to an unhealthy digestive system. How can we optimize gut function, and in turn also support immune and mental health? By following the 3 R plan - Reduce, Repair, and Replace.
- Reduce: refined carbohydrates (white breads, pasta, and flours, candy, soda, sugar, etc.) are major contributors to illness for a variety of reasons. One is the negative impact they have on gut flora. The word “flora” relates to all the bugs that reside in the gastrointestinal (GI) tract. Most of these bugs are beneficial to our health and the function of the GI tract. These bugs are often called ‘probiotics’. Refined carbohydrates throw off the good guys by feeding other organisms such as yeast. An imbalance in gut flora can lead to brain fog, skin conditions, mood concerns, and weak immune function. Refined carbohydrates are also pro-inflammatory and can damage the sensitive lining of the GI tract, leading to increased intestinal permeability (also known as leaky gut). This damage sets off a cascade which involves food particles being absorbed into the blood stream and triggering an immune response, producing inflammation through out the body. High sugar carbohydrates also negatively impact blood sugar levels and create a viscous cycle of ups and downs as well as craving and addiction. Avoiding refined carbohydrates and following a hypoallergenic is the first step in optimizing gut health.
- Repair: the gut needs certain nutrients to thrive. If the system isn’t working properly, it will have a more difficult time benefiting from supplements and good quality food choices. A naturopathic doctor can help develop a repair plan to suit your needs. Such a plan may include digestive enzymes, apple cider vinegar, fiber, glutamine, and water.
- Replace/Restore: after we’ve reduced the burden and repaired the function, we can now move towards restoring the gut. This step almost always includes probiotic supplementation. Friendly bacteria are essential for health and perform a number of functions in the body, including supporting the immune response, reduce allergic tendencies, influence healthy bowel habits, and assist in digestion and absorption of certain nutrients. Probiotics have been promoted in various yogurt brands, however, many of these products do not have therapeutic doses and often probiotics in a high quality supplement form are required. For the best results, discuss probiotic supplementation with your naturopathic doctor. Fermented foods, such as unpasteurized sauerkraut and kombucha, help feed probiotics and can be included as part of a restorative bowel plan. From here, various nutritional deficiencies can also be addressed.
Bottom line: the gut is the foundation of health and following a 3R plan is likely to promote benefits in all aspects of your wellness.
As said by Hippocrates: “All diseases begin in the gut.”
Speak with your naturopathic doctor about how you can optimize your wellness thru a gut plan.
