By Kaley Burns EBS COLUMNIST
“Gut health” is now accepted as the catch-all term for our digestive system. The masterminds behind our digestive process include a variety of enzymes, immune cells, neurotransmitters and a multitude of bacteria. Plus, virtually every other cell and organ is connected to our gut, making the overall health of our brain, cardiovascular system, and immune system significantly reliant on our digestive wellbeing.
The digestive process involves everything between consumption of food and elimination. There are necessary steps for breaking down, absorbing, transporting, and eliminating what we consume. Our genetics, environment, nutrition routine, and mind all contribute to our gut health. While there are aspects of digestion that may be impacted by genetics, more often than not, digestive issues derive from factors within our control—mainly what we eat and our stress load.
Most of us have experienced one or more of the symptoms of a suboptimal digestive system, from gas and bloating to indigestion, constipation and diarrhea. But there are other indirect and less obvious outcomes such as fatigue, mood swings or skin concerns that reflect our gut health.
It sounds simple, but one of the best things for our digestive health is to chew. Chewing 20 to –30 times increases production of saliva which contains epithelial growth factor, a polypeptide that stimulates growth and repair of epithelial tissue. This means that thoroughly chewing your food supports the integrity of the intestinal lining and nourishes the gut. Chewing your food about 30 times also forces you to slow down while eating. This brings us to be more mindful as we eat and allows us to savor our food and enjoy our tablemates.
One of the most important factors to achieving optimal gut health is determining the nutritional choices that work best for you as an individual. There is no one-size-fits-all approach to a healthy diet and self. Many people consume common foods that their body simply cannot break down well. This can set up an ongoing low-level inflammatory process which leads to issues beyond just digestive symptoms, such as leaky gut sydrome, immune reactivity and so on.
In addition, it is important to determine which foods, food groups, micro- and macro- nutrients or minerals may need to be increased in the diet or supplemented. Taking this step helps ensure that the body is receiving the key nutrients it needs to function well.
Apple cider vinegar is also helpful for digestion. Adding 1 tablespoon of raw, unfiltered apple cider vinegar to a small glass of water and drinking 15–30 minutes before each meal balances the pH in the stomach and small intestine so that the body can more easily break down food and absorb the nutrients.
Eating more prebiotics such as artichokes, bananas, asparagus, apples, leeks, dandelion greens, jicama, garlic, and onions feeds the good bacteria in the gut, which helps with digestion, immune function and nutrient absorption.
We are still learning the many ways a healthy gut optimizes our overall wellness. Having a “gut feeling” related to your health? Talk to your provider and start improving your body’s wellness. An optimally functioning digestive tract is the cornerstone of good health.
Dr. Kaley Burns is a licensed Naturopathic Physician providing a wide range of services for her clients, including: Naturopathic Medicine, IV Nutrient Therapy, Regenerative Injections, Rejuvenation Therapies, Vitamin Shots, and Nutrition Counseling. She embraces a natural approach to health and aims to similarly inspire and guide others on their health journey.
