Episode 54 - Gut Health

Your second brain: 95% of the “feel good” neurotransmitter, serotonin is produced in your gut - not your brain. 

 

Vagus Nerve - the connection between brain & gut

 

Organs involved in digestion: 

Mouth

Esophagus

Stomach

Small Intestine

Colon

 

Other organs involved:

Liver, Gallbladder, Pancreas

 

Symbiosis - state of harmony in the gut

& Dysbiosis - state of imbalance in the gut

 

Dysbiosis occurs when there is a disruption to the balance of beneficial, or “good,” bacteria and non-beneficial, or “bad,” bacteria in a body system. For example, gut or intestinal dysbiosis can result from diet, stress, or medication use. Dysbiosis can also affect other areas of the body.

Your immune System & Your Gut: 

Detoxification

Leaky Gut Syndrome

How food affects your gut

 

Gut health issues are prevalent and can significantly impact overall well-being. Problems like Irritable Bowel Syndrome (IBS), leaky gut, and dysbiosis (an imbalance in the microbiome) are among the most common.

These conditions can lead to symptoms such as bloating, discomfort, irregular bowel movements, and even systemic issues like fatigue, joint pain, and mental health disturbances.

Defining “Gut Healing” Foods

Considering this brief review, let’s clarify what I mean by “gut healing” foods before we dive in. We’ll consider “gut healing” foods to be any foods that support digestive function and the microbiome or reduce inflammation to soothe the intestinal lining.

By performing these healing and balancing functions, you can use “food as medicine” to address some of the common issues mentioned above. Maybe someday, you’ll find a section in the grocery store labeled "gut healing foods.”

 

My Top 10 Favorite Foods and Why

1. Bone Broth

Bone broth is rich in collagen, which helps repair and maintain the gut lining. It also contains amino acids like glutamine that support mechanical and chemical digestion by enhancing the production of digestive enzymes. Given that it’s a protein-rich liquid, its benefits are easily absorbed as well!

2. Leafy Greens

Leafy greens like kale, spinach, bok choy, and collard greens are both high in fiber and rich in nutrients that support the microbiome. These foods also help to support the ideal transit of waste through the digestive tract.

3. Fermented Vegetables

Food-based probiotics are also a surefire way to support your microbiome. Fermented vegetables like kimchi and sauerkraut (especially homemade) are phenomenal sources of probiotics. They also support the mechanical and chemical digestion of food!

The one caveat is that for some individuals, fermented foods might increase digestive discomfort in overgrowth situations such as SIBO. The key is to address the underlying overgrowth holistically and then reintroduce probiotic foods. If there are no symptoms, that can be a great gauge of successful treatment!

4. Kefir and Yogurt (Especially Plant-Based and Homemade)

Like fermented vegetables, kefir and yogurt are excellent sources of probiotics. The research shows that a food-first approach to probiotic intake is the only way to change the composition of the microbiome, other than through less common stool transplantation.

If you make your own plant-based yogurt or kefir at home, it’s a surefire way to avoid additives and extra sugar that is commonly found in conventional products. The probiotic content is also significantly higher in homemade kefir and yogurt compared to those you find in the store.

5. Spices like Ginger and Turmeric

Many commonly used spices are nature’s more potent manifestations of "food as medicine." Many support the chemical digestion of food while also having potent anti-inflammatory properties. Ginger and turmeric are among the most well-researched and effective - plus they are delicious!

6. Black Beans

Beans are another fascinating plant-based superfood. They are a potent source of protein, fiber, and starches that support our own nutritional needs and those of our resident microbes!

I specifically highlighted black beans because the phytonutrients that give them their black color are in the same family as those in blueberries and other dark-colored plants. This color is one of the most deficient in our diets, and certain gut microbes rely on them to flourish.

7. Sweet Potatoes

Sweet potatoes are another fiber-rich food that helps to support the integrity of the gut lining and ultimately adequate nutrient absorption. They are also a low-glycemic food that supports blood sugar stability and they are packed with antioxidants that combat inflammation and oxidative stress in the gut!

8. Oats

Oats are another fibrous food that supports the regulation of bowel movements and has an added benefit to cardiovascular health. They also contain beta-glucan, a prebiotic fiber that supports the microbiome, regulates appetite and weight management, and releases GLP-1 naturally in the gut.

9. Quinoa

Quinoa is a wonderful alternative to white rice for those trying to manage blood sugar and is rich in fiber and protein! It supports chemical digestion, the smooth transit of waste out of the body, and supports the health of the gut lining as well.

10. Blueberries

Blueberries are one of my all time favorites gut healing foods! They are packed with antioxidants that reduce inflammation and oxidative stress in the gut and beyond. They also contain a good deal of fiber that support the microbiome with their unique blue/purple phytonutrients.

Glenda’s Probiotics 

• Pendulum - Akkermansia 
• Douglas Laboratories - 40 billion 

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For more information about the hosts, please visit their websites and follow them on social media:

Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

https://www.triumphantwomancoaching.com/

FB - https://www.facebook.com/glenda.shepard1

 

Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

https://www.thewellnessfactor.coach/

IG - https://www.instagram.com/RobinRMcCoy

FB - https://www.facebook.com/robin.mccoy1

 

Produced by KB Podcasts

Music from https://app.soundstripe.com/