Heal Your Gut !

Did you know that more than 75% of the immune system is within the gut lining?!

As a matter of fact, the gut live microorganisms:

1.      Promote normal Gastro-intestinal function

2.      Protect the body from infections and regulate the mucosal immune system

3.      Promote cardiovascular health and mental health. Disorders of the microbiota gut-brain axis are associated with depression, anxiety, irritable bowel syndrome, inflammatory bowel disease and central nervous system diseases

4.      Aid in the synthesis and regulation of hormones and neurotransmitters. They contribute to regulation of estrogen levels in the body; which can impact weight, libido and mood

For the healthy microbiota’s proliferation in your gut, consider the following:

1.      Prebiotics and probiotics restore and improve the gastro-intestinal tract’s health.

2.      The Mediterranean diet improves microbiome diversity and reduces inflammation as it is rich in fruits, vegetables, nuts, seeds, whole grains and healthy fats; whereas the Western diet damages microbiome and increases inflammation as it is rich in refined carbs, sugar, trans-fats, artificial sweeteners, high intake of caffeine and alcohol.

The sign and symptoms of an unhealthy gut include: Stomach discomfort, skin irritation, allergies, unintentional weight changes, chronic fatigue syndrome, food cravings, autoimmune conditions, mood issues, migraines and chronic bad breath.

Major chronic gastro-intestinal symptoms and how to manage them:

1.      Bloating: What causes it and how to reduce it?:

• Avoid the foods that are known to cause gas (such as cruciferous vegetables and legumes)

• Avoid chewing gum and sing straws (to lessen the air you swallow)

• Slow down when eating, it will also help you not to overeat (don’t forget that it takes 20 minutes for your stomach to signal to your brain fullness)

• Limit carbonated beverages, fructose, high fructose corn syrup and sorbitol

• Eat more high fiber foods and drink plenty of water

• Avoid dairy products if you notice they cause gas and bloating

• Refrain from smoking

2.      Irritable Bowel Syndrome (IBS):

Signs and symptoms include cramping, abdominal pain, bloating, gas, diarrhea and/or constipation (could be bouts of both).

Ways to manage:

• Keep a diary where you note your emotions, food, or activity to be able to pinpoint the reason behind the symptoms. If symptoms are food related, start by eliminating the food item for few days, re-assess symptoms, reintroduce and evaluate again

• Aim to have small but frequent meals at almost the same times every day

• Stay away from fatty foods

• Quench your thirst with at least 2 liters of water a day (8 cups), unless otherwise directed by your physician

• Get active at least for 150 minutes every week

• Have a good night sleep

• A low FODMAPS diet is clinically recommended for the management of IBS. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols. They’re found in a wide range of foods.

  Thus, the steps are: Restriction, Reintroduction and Personalization.

3.      Heartburn/ Gastroesophageal reflux disease (GERD)

Ways to manage:

• Keeping a lifestyle and food diary helps for GERD as well

• Your body posture after eating is important, don’t eat and lay down

• Monitor the amount of food you eat during a single meal, as well as the speed in which you eat.

• Consider the type of foods you eat: fatty food (delaying emptying of stomach), spicy food, citrus fruits, pineapple, tomato, garlic, onion, alcohol, caffeine, carbonated drinks, chocolate and mint

• Refrain from smoking

4.      Constipation: It is having bowel movements three times or less within a week OR having difficulty during defecation due to hard stool

Ways to manage:

• If it is a recurrent or chronic problem, seek medical advice immediately; prior to taking any medication / laxatives to help alleviate the symptoms of constipation.

• Increase your intake of dietary fibers gradually to 25 - 35 grams/day.

• Try to consume at least 2 liters of water per day to help digest fibers, unless you are under fluid restriction

• Aim for 5 servings of vegetables & fruits per day; try to include vegetables at most main meals

• Don’t skip meals. Regular and balanced meals are required throughout the day

• Include foods that are natural laxatives such as prunes, papayas, cabbage, lentils or flaxseed

• Seek physician’s advice if you are taking calcium and iron supplements, you may be able to take a smaller dosage over several times in order to help prevent constipation

• Lead an active lifestyle; try to exercise on most days of the week.

Feeling stressed and anxious may worsen GI symptoms (IBS flare ups, extreme heartburn etc.):

Coping mechanisms include: Choosing healthy habits, incorporating hobbies and self-care to daily routine, learning better ways to calm down with behavioral therapy, and talking with friends and family.

If you have recurring gastrointestinal (GI) symptoms, my take-away message for you is:

1.      Try eliminating or reducing trigger foods (different for each of us), eating more natural and clean foods while avoiding processed ones, having small frequent meals, exercising regularly, de-stressing and prioritizing self-care

2.      If your GI symptoms are chronic OR acute but severe, it is crucial to investigate and rule out the possibility of disorders such as gastritis, ulcerative colitis, celiac disease, inflammatory bowel diseases (ulcerative colitis or Crohn’s disease) or diverticulosis.

3.      If you have any concerns about your gut health, please make an appointment with your doctor to identify the underlying causes of your symptoms and develop a treatment plan, and you can then contact me (appointment link) for a diet plan that is right for you.

4.      “A healthy digestive system is crucial for optimal overall health. The diversity of the gut microbiome is achieved by the diversity of the diet.”

References:

• "The gut microbiota is associated with cardiovascular health and mental health." (National Center for Complementary and Integrative Health, 2023).

• "The Mediterranean diet improves microbiome diversity and reduces inflammation." (Harvard Health Publishing, 2023).

• "The Western diet damages microbiome and increases inflammation." (Mayo Clinic, 2023).

• "Bloating is caused by gas production in the gut." (Healthline, 2023).

• "Irritable bowel syndrome (IBS) is a chronic condition that affects the large intestine." (Mayo Clinic, 2023).

• "Heartburn is a burning sensation in the chest caused by stomach acid backing up into the esophagus." (Mayo Clinic, 2023).

• "Constipation is a condition in which bowel movements are infrequent or difficult." (Mayo Clinic, 2023).

Stéphanie