“Healing your gut” or “focusing on gut health” are terms that are quite popular in the health space. But, why? And what’s the connection to auto-immune diseases? Is healing your gut really the answer to all your problems?
Let’s take a look at the function of your gut, why gut health matters and the symptoms or signs of poor gut health. We’ll explore the connection to auto-immune diseases and what you can do on a daily basis to support your gut.
What is ‘gut health’?
Gut health refers to the balance and function of the gastrointestinal (GI) tract. It includes the health of the stomach, intestines, and the microbiome—the community of trillions of microorganisms living in the digestive tract. This system is crucial not only for digestion but also for overall health and well-being.
What is an auto-immune condition?
Diseases such as psoriasis, hashimoto’s thyroiditis, lupus and type 1 diabetes are all auto immune. This is when the immune system mistakenly attacks the body's own tissues, leading to chronic inflammation and a range of debilitating symptoms. Research suggests that gut health may play a crucial role in the development and management of autoimmune diseases(a).
Why Gut Health Matters
Digestive Efficiency: A healthy gut ensures efficient digestion and nutrient absorption. It breaks down food, absorbs nutrients, and eliminates waste. Poor gut health can lead to digestive issues like bloating, constipation, diarrhoea, and irritable bowel syndrome (IBS).
Immune System: Approximately 70% of the immune system resides in the gut(b). A balanced gut microbiome helps protect against pathogens and supports the immune response. An unhealthy gut can compromise immune function, making you more susceptible to infections and illnesses.
Mental Health Connection: The gut and brain are connected through the gut-brain axis, a complex communication network. The gut microbiome produces neurotransmitters like serotonin, which influence mood and mental health. Imbalances in gut bacteria have been linked to anxiety, depression, and other mental health issues(f).
Inflammation Regulation: A healthy gut helps regulate inflammation in the body. Chronic inflammation is linked to various health problems, including heart disease, diabetes, and autoimmune disorders. A balanced microbiome can help reduce inflammation and lower the risk of these conditions.
Weight Management: The gut microbiome plays a role in metabolism and weight regulation(c). Certain bacteria influence how the body stores fat and how insulin is produced. An imbalance in gut bacteria can contribute to obesity and metabolic disorders.
Hormonal Balance: The gut helps regulate hormones by influencing the endocrine system. An unhealthy gut can disrupt hormonal balance, leading to conditions like polycystic ovary syndrome (PCOS) and thyroid disorders(d).
The connection between gut health and auto-immune conditions
The gut microbiome: An imbalance in the gut microbiome, known as dysbiosis, has been linked to the development of autoimmune diseases. Dysbiosis can lead to an overactive immune response, contributing to the onset and progression of autoimmune conditions.
Leaky gut syndrome: Leaky gut syndrome, or increased intestinal permeability, is a condition where the lining of the intestines becomes compromised, allowing toxins, bacteria, and undigested food particles to enter the bloodstream. This can trigger an immune response, potentially leading to autoimmune diseases. Several studies have suggested that individuals with autoimmune conditions often exhibit signs of leaky gut syndrome(e). These are diarrhoea, weight loss, increased gas, constipation and stomach pain/discomfort.
Inflammation and immune response: Chronic inflammation is a hallmark of autoimmune diseases. The gut microbiome plays a vital role in regulating inflammation. A healthy gut can produce anti-inflammatory compounds, while an unhealthy gut may contribute to systemic inflammation. Balancing the gut microbiome can help modulate the immune response and reduce inflammation, potentially relieving some of the symptoms.
Signs of Poor Gut Health
We’ve already mentioned a few signs or symptoms above, but let’s put them all in a nice little list below, shall we?
Food intolerances and digestive issues: Difficulty digesting certain foods, leading to symptoms like stomach pain, bloating, and gas. Constipation, diarrhea and heartburn are also symptoms.
Chronic fatigue: Persistent tiredness and low energy levels can be related to poor gut health, due to inability to absorb nutrients properly.
Skin problems: Conditions like acne, eczema, and psoriasis can be linked to gut health.
Compromised immune system: The gut plays a crucial role in supporting immune function. If you’re getting sick a lot of the time, this could be a symptom of poor gut health.
Mental health issues: Anxiety, depression, and mood swings can be linked to gut health.
Autoimmune conditions: An unhealthy gut can trigger an immune response that leads to autoimmune diseases.
Maintaining a Healthy Gut
Some simple changes to your diet would be where I would start first. Beginning the day with lemon water to stimulate digestion and support the liver and including 1tbsp of organic apple cider vinegar in water before meals if you have discomfort after eating certain foods. Incorporating fermented foods like kombucha, yogurt, kefir, sauerkraut, and kimchi can introduce beneficial probiotics into the gut. Avoiding processed foods, sugar, and excessive alcohol can also promote a healthier gut.
Look at your stress levels as chronic stress can negatively impact gut health. Try incorporating things like a bedtime routine, using essential oils to bring your day into more balance, yoga or meditation are great too. Or simply getting your bare feet on the grass outside for five minutes is really beneficial.
Regular exercise and sleep. Yep, I know. Easier said than done in some cases, right? If you’d like more support in tailoring a holistic approach to your gut health, just sing out. I’d love to help. There are definitely ways in which we can improve both sleep and exercise, together.
And lastly, antibiotics. It’d be remiss if I didn’t mention these. It can take between 6 – 12 months after one 10-day course to rebuild your gut microbiome back up. If you’ve been on antibiotics recently, then take a good quality probiotic for at least three months. Email me if you’d like some recommendations and which ones to avoid.
Read more about polyphenols, probiotics and prebiotics here.
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References:
(a) Ch Ristovich A, Luo XM. Gut microbiota, leaky gut, and autoimmune diseases. Front Immunol. 2022;13:946248. doi:10.3389/fimmu.2022.946248.
(b) Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients. 2021;13(3):886. doi:10.3390/nu13030886.
(c) Geng J, Ni Q, Sun W, Li L, Feng X. The links between gut microbiota and obesity and obesity related diseases. Biomed Pharmacother. 2022;147:112678. doi:10.1016/j.biopha.2022.112678.
(d) Clemente-Suárez VJ, Redondo-Flórez L, Rubio-Zarapuz A, Martín-Rodríguez A, Tornero-Aguilera JF. Microbiota Implications in Endocrine-Related Diseases: From Development to Novel Therapeutic Approaches. Biomedicines. 2024; 12(1):221. https://doi.org/10.3390/biomedicines12010221
(e) Kinashi Y, Hase K. Partners in leaky gut syndrome: intestinal dysbiosis and autoimmunity. Front Immunol. 2021;12:673708. doi:10.3389/fimmu.2021.673708.
(f) Grau-Del Valle C, Fernández J, Solá E, Montoya-Castilla I, Morillas C, Bañuls C. Association between gut microbiota and psychiatric disorders: a systematic review. Front Psychol. 2023;14:1215674. doi:10.3389/fpsyg.2023.1215674.
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