Have you ever dealt with persistent symptoms like gas and bloating, constipation, fatigue, skin issues and food sensitivities that seem to go on forever and ever? These are just some of the symptoms that can be associated with gut dysbiosis.
Understanding Dysbiosis
Dysbiosis refers to an imbalance between the healthy and unhealthy microorganisms in your gut. It can be caused by bacterial overgrowth, parasites, fungi, or inadequate beneficial flora.1 Many things can trigger dysbiosis including a diet high in processed carbohydrates and sugar, excessive alcohol use, chronic stress, leaky gut, antibiotics, oral contraceptives, PPIs, low stomach acid, and impaired digestion.
The Power of the Gut: Central to our Health
The gut really is at the center of our health. It’s connected to every major system in the body. When our gastrointestinal system struggles to effectively digest and absorb the nutrients from food, our vitality takes a hit. Our gastrointestinal tract is home to trillions of bacteria. This microbiota performs essential functions for our body. When dysbiosis sets in, it’s important to figure out what caused it, get rid of the dysbiosis, and heal the gut microbiome.
Reaping the Rewards of a Healthy Microbiome
When our gut is in homeostasis or proper balance, it provides our body with many benefits. These include regulation of the immune system, support for digestion, protecting the gut barrier, promoting neurological health, supporting gut motility, defense against pathogens, regulation of metabolism, mood support, and even protection against allergies.
Paving the Path to Gut Wellness
Reclaiming gut harmony is well within your reach. Here’s what you can do to set yourself up for success:
- Nutrient-dense diet: Incorporate foods rich in nutrients, fiber (if tolerated), and prebiotics to nourish your gut. Read this article to learn more about nutrient-dense foods.
- Probiotic Foods: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to increase beneficial bacteria.
- Meal timing: Allow 3-4 hours between meals for optimal digestion, repair, and absorption of nutrients.
- Stress reduction: Manage stress through prayer, meditation, deep breathing, or journaling.
- Restorative sleep: Prioritize 7-8 hours of quality sleep nightly. Our gut rests, repairs, and restores at night. The quality and amount of sleep you get affect your gut’s ability to repair and function well. It’s important to prioritize your sleep if you want to have a healthy gut terrain.
- Daily exercise: Light to moderate exercise each day is important for gut motility and overall health.
- Mindful eating: Develop healthy mealtime habits, such as sitting down to eat, minimizing distractions, and thoroughly chewing your food.
- Test, don’t guess: Functional testing, such as the GI-MAP Stool Test provides a wide amount of information, including if there are pathogens, dysbiosis, digestive dysfunction, and more. These are often at the root of a person’s symptoms and can save time, frustration, and money in the long run.
Creating Lifelong Health: Support a Healthy Microbiome
Our gut microbiome is one of our strongest allies when it comes to building and sustaining long-term health. By integrating these strategies, you lay the groundwork for a strong foundation supporting both your microbiome and overall well-being.
References
- Restorative Wellness Solutions. Digestion-Anatomy and Physiology. [PDF file]. 2023. P 22.
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