5 Essential Steps to Better Gut Health That You Must Know

You may have heard the phrase “You are what you eat” but that’s not the full story.

You actually are what you eat, digest, and absorb.

In order for our body to use the nutrients in our food, it must be first broken down into its individual components. For example, a protein breaks down into amino acids, and a carbohydrate breaks down into individual sugar molecules (also called monosaccharides such as glucose).

These nutrients are absorbed into the blood and then can be put to work to provide energy, build and maintain tissues and organs, and facilitate body metabolisms.  It goes without saying that a healthy digestive system is essential to having a healthy body overall.

One of the most common health concerns is digestive complaints. Bloating, gas, diarrhea, and constipation are common digestive issues that we have accepted as part of life.  However, these everyday inconveniences could be pointing to deeper issues that effect our health.

Here are 5 steps to improving your digestive health:

Step 1: Understand the Digestive System

 

In order to take better care of our digestive system, we need to first understand how it works. We need to go back to science class and have brief review.

The digestive system is like an assembly line. Each component of the digestive system, from mouth to anus, has a role. Any problems affecting one area will affect the entire system and in turn the whole body.

Digestion begins not when we swallow but actually long before that, even before we sit down to eat. It starts when we feel hungry.

The hormone ghrelin is mainly responsible for our hunger signal, and it can also trigger a pre-emptive release of digestive juices. Smelling food cooking can help to release these ghrelin signals; it also works best if we are in a calm environment. This is because our stress hormone cortisol can interfere with ghrelin.

After we have decided we are hungry, and we take our first bite of food, the next stage of digestion begins – chewing.

Let’s take a look at the complete digestive journey below:

• Saliva: Our saliva contains enzymes ensuring food will begin to breakdown in the mouth. It is generally accepted that each piece of food should be chewed 32 times before swallowing, as this will help the stomach do its next job. After we swallow, the food goes into the esophagus and eventually through the pyloric sphincter (the valve that separates the esophagus from the stomach) into the stomach.
• Stomach: The stomach contains a very strong acid called hydrochloric acid (HCl). Luckily, our stomach also has a very strong mucosal lining to protect us from this acid. The stomach churns and the acid mixes with food to make chyme. The stomach also releases enzymes such as pepsin to help breakdown proteins. Once this stage is finished, the chyme exits the duodenal sphincter into the small intestine.
• Small Intestine: This is where the chyme is immediately met by sodium bicarbonate (baking soda), conveniently provided by the pancreas along with some pancreatic enzymes. The gall bladder also releases bile. Bile will emulsify the fats in the food we ate (important for absorption.)  Bile also provides a mild laxative and it is our liver’s way of getting rid of waste via the bowels. The small intestine is the longest journey our food takes and it’s where food will finish being broken down and the nutrients contained within will be absorbed into the bloodstream. The small intestine has its own enzymes to further break down fats, proteins and carbohydrates.
• Large intestine: Once this is all done, the microvilli lining the small intestine absorb the broken-down nutrients into the bloodstream. The nutrients have been absorbed but the work isn’t over yet. What’s left is waste and some water. Some things in foods, such as fiber, cannot be absorbed and therefore enter the lower intestine (aka large intestine, colon, bowels – you get the idea.)

The lower intestine is also the home of most of our gut microbes (we have many different microbes), which are our good bacteria to aid in our digestion and health. Water is absorbed through the walls of the bowels until a stool is formed and then it’s time to go!

Ideally, this process occurs within 24 hours of eating, although it will vary depending on what food you ate.  For instance, an apple will take less time to digest than a steak. The best way to determine your transit time is to consume beets, because you will clearly know when they have passed. If it’s within 24 hours, you know you have a healthy digestive system. Just don’t forget you ate the beets and panic when you see red in the toilet.

While this is a very basic overview of how our digestive system works, it’s important to remember the journey our food takes so we don’t take it for granted.

Step 2: Understanding YOUR Digestive System

So now that we have a basic understanding of how the digestive system should work, we can begin to troubleshoot where our problems may be.

The first step is to keep a food journal. Make a quick note of what you ate and when and the environment you ate it in. Then, keep note of any digestive related symptoms you are experiencing.

Here are some questions you can ask yourself:

• Was I stressed when I ate?
• Did I sit down to eat?
• Did I chew my food enough?
• How much did I eat? Did I overeat?
• What did I drink with my meals? Cold beverages, even water, can negatively impact digestion. There is some evidence that alcohol and caffeine can cause premature emptying of the stomach.
• If you have pain, where? If you feel pain higher up just below the ribs, it may mean you are having stomach issues, particularly if it is coupled with reflux or heartburn. If you have pain lower down, it may be in your gut (intestines)?
• Do I have gas?
• When was the last time I had a bowel movement?
• What foods did I eat?

It can be difficult to pin-point what foods can be triggering digestive upset. There are many contributing factors and we rarely ever eat just one food at a time. However, the data can still be helpful for your own insights and to share with a doctor or nutritionist.

It’s also important to note the difference between an allergy, intolerance and sensitivity.

An allergy is an immune response to a food (generally the protein.) This requires medical attention and a complete avoidance of the food and any cross contamination.

An intolerance is an inability to digest or breakdown the specific nutrient in the food. Probably the most common is lactose intolerance. Lactose is a sugar found in milk. It is a disaccharide made up of two sugar molecules (glucose and maltose). In order to absorb and use these sugars as energy, we need the enzyme lactase. However, not everyone makes this enzyme, which means that lactose cannot be digested. The undigested lactose is what causes digestive upset after you consume dairy, if you are lactose intolerant.

Another common intolerance is gluten. This differs from a person with Celiac’s disease. Removing foods from your diet can be frustrating, but can be beneficial if these foods are hurting your digestive system. It’s always a good idea to remove foods slowly and check in with your doctor. A nutritionist can also help you find suitable replacements to ensure your diet remains balanced.

Step 3: Clean out Your Gut

Time to talk about poop!

Bowel movements should occur 2-3 times per day and you should have a transit time of less than 24 hours. Bowel function of only once per day is considered constipation. This may come as a shock, because generally we look for relief from constipation if we haven’t gone for a couple of days.

There are two main factors that keep our bowels moving: fiber and water.

Fiber, as mentioned previously, is the part of the carbohydrate-rich foods that cannot be digested. All unprocessed foods high in carbohydrates are also high in fiber. This includes whole grain, fruits, vegetables, beans, and legumes. Even bananas, which often are considered to be “binding”, have about 2.6 g of fiber. General fiber recommendations range anywhere from 22-34 g per day. As long as you are consuming whole foods, it should be easy to attain this goal.

Here’s a quick example:

• Breakfast: 1 cup of oatmeal + 1 oz walnuts = 6 g of fiber
• Snack: Apple = 2 g of fiber
• Lunch: 2 cups mixed greens, ½ cup chickpeas, hemp seeds, salmon with dressing = 12 g of fiber
• Snack: Almonds (1/4 cup) = 3 g of fiber
• Dinner: Chicken, vegetable stir fry over 1 cup brown rice with salad = 11g

This is a total of 34g of fiber.  This may seem like a boring and scarce meal plan and that’s because it’s only to show you how easy it is to attain 34 g of fiber in a day with whole foods. You may eat more than this (I know I do!) so that will mean you are probably consuming more fiber too.

Water is absorbed through the wall of the bowels, as the waste moves through. However, some water must remain in order for waste to move through the bowels with ease. If we do not drink enough water, our stool may be dry and hard. Likewise, if we have slow peristalsis or if we are holding in our stool, it has more time to dry out. This can also lead to stools that are painful to pass.

This is why we say the best stool softener is water. Drinking 2 to 3 litres of water per day (and maybe more if you are very active) is essential for gut health.

However, the key is to drink water away from meals. Drinking copious amounts of water with your dinner can lead to indigestion. I like to drink 1 litre of water upon arising (after my oil pulling) then I aim to drink another 2 litres of water throughout the day.

Optimally, your drinking water is room temperature (or warmer).  Sparkling/carbonated water reduces immune function and therefore not recommended.

I also, avoid “dead water” water that contains no minerals.

Drinking too much distilled water or water filtered with reverse osmosis can cause the body to become depleted of electrolytes. Instead, I drink water directly from a spring or filtered water from our well.

If you are drinking your water on an empty stomach and eating your fiber but still experiencing issues with bowel function, here are some herb/ home remedies, you can try to improve bowel health:

1. Dandelion or burdock root: These herbs help to trigger bile release. Remember bile is a natural laxative. Not only will it gently stimulate the bowels, it will help to encourage the excretion of bile to rid the body of anything it no longer needs. Dandelion and burdock can be enjoyed as a tea, or you can take a bitters tincture after a meal. You can also enjoy a dandelion or arugula salad before a meal for a similar effect.
2. Chia fresca! Mix 1 tbsp of chia seeds into a glass of water and leave it for a couple of hours; the chia seeds will absorb the water, creating a gel-like texture. Add a bit of lemon and a pinch of salt and drink up. The mucilaginous properties of the chia help to clean out your bowels.
3. Gentle exercise: Put the move in bowel movement! Go for a walk or do some gentle yoga. For babies or small children, try bicycle legs or a gentle tummy massage. Babies with constipation can also benefit from an osteopathic treatment, acupuncture session, or chiropractic adjustment.
4. Senna Tea! Senna is a good last resort as it stimulates a bowel movement by contracting the muscles. For this reason, it is not safe to use in pregnancy. It can cause some mild cramping and dependency, which is why it is suggested as a last resort. I prefer “Smooth Move” by Traditional Herbals. It does just that, as you drink the tea the night before and should have a smooth bowel movement the next day. Senna is not safe to take while pregnant and should be avoided if you have IBS.

Once you have removed the offending foods and you have taken care of your bowels, you can move onto the next step. Reducing inflammation!

Step 4: Reduce Inflammation

Inflammation is a complicated issue that could be an entire separate blog in itself (or a book), however we cannot talk about digestive health without at least mentioning inflammation.

Let’s look at two ways to get started on reducing inflammation in the body:

1. Shift from “Flight or Flight” to “Rest and Digest”

One of the easiest ways to reduce inflammation in the digestive tract is to reduce the stress when you eat. Our autonomic nervous system has two different states: sympathetic (flight or fight) and parasympathetic (rest and digest).

While we cannot avoid stress all the time, we should at least do our best to calm our nervous system prior to eating. A couple of breathing exercises or simply turning off our phones may be enough to help us stay in this “rest and digest” state. This way our body is focused on turning our food into fuel.

 2. Switch out Your Fats

Another way to reduce sources of inflammation is to address the types of fats we are consuming. Omega 3 fatty acids found in flax seeds, chia seeds, walnuts, hemp seeds, and fatty fish directly aid in producing a hormone-like substance to reduce inflammation. Excellent animal sources of Omega 3s are the SMASH fish: salmon, mackerel, anchovies, sardines and herring. They contain DHA and EPA, whereas the plant sources of omega 3’s contain ALA, which must be converted to DHA in order to have the same effect. This is why some say fish is a better source of omega 3s. However, I can easily eat hemp seeds three times a day; I’m not sure I would want to do the same thing with sardines.

These foods can also be taken in supplement form. Although sometimes I forget to take my fish oil, but I never forget to eat.

My suggestion is to eat a variety of omega 3 rich foods, both plant and animal-based, and take a supplement as an added boost.

If omega 3’s are the fats to eat to reduce inflammation, you may have already guessed that omega 6 fats are the ones to avoid. However, it’s certain damaged omega 6 polyunsaturated fats that cause digestive problems. Polyunsaturated fats found in vegetable oils are delicate, more susceptible to heat and light, and can be altered easily. As they are liquid at room temperature, this makes them ideal to work with as a food product. These polyunsaturated fats can be stripped and changed, so they have no odour or flavour. They are manufactured from inexpensive plants like corn, soy, peanuts etc.

However, our digestive system cannot work with them. As the polyunsaturated fats have been altered, they are more difficult to digest and cause inflammation. These oils can be found in vegetable oil, margarine, chips, crackers, and salad dressings. Basically, most packaged products will have some form of damaged omega 6 oil.

Unfortunately, the only way to avoid the omega 6 oils is to prepare your food at home, using less delicate vegetable oils such as avocado, olive and coconut oil. You can also use animal fats such as tallow or ghee or grass-fed butter. As butter is mostly the fat from milk, it contains less lactose and casein, compared to other milk products. Therefore, they can sometimes be tolerated by those who normally have a problem with milk. However, as mentioned before, listen to your body and find out what works for you.

Omega 3 fatty acids are just as delicate as omega 6 oils, which is why you shouldn’t cook with flax or hemp oil.

Cooking all food from scratch can be difficult (and stressful!). Instead, the solution is to do our best to increase our intake of omega 3 fatty acids and reduce the damaged omega 6 oils.

Step 5: Take Care of Your Microbiome

You cannot address gut health without considering the well being of your gut microbes. There are trillions of microbes (anywhere from 30-400 trillion) living in the human body. Microbes live on our skin, our mouth, everywhere in our body. Many are in our digestive tract and they help us to digest our food. They even manufacture certain nutrients for us that keep our digestive system healthy.

So how do we take care of our microbes? Basically the same way we take care of any other living thing:

1. Not kill them (when possible!) This may seem like an obvious one, but it’s easier said than done. Antibiotics and antiseptics will kill the good microbes along with the bad. While antibiotics and antiseptics are often quite necessary and even life saving, we need to use them with caution. We can also avoid antibiotics in animal products by choosing organic. There is some evidence that certain herbicides and pesticides can kill microbes, so eating organic produce will also help our microbes.

2. Feed them! What do microbes eat? Generally, they eat prebiotic fibers such as inulin. Our beneficial microbes prefer this at least. The more harmful microbes, such as candida, prefer to eat sugar. Therefore, by eating less sugar and more whole foods, we are helping to feed our beneficial microbes. Here are some prebiotic-rich foods:

• Chicory root
• Dandelion Greens
• Jerusalem Artichokes
• Onions
• Garlic
• Leeks

3. Repopulate them: We can add good microbes to our gut by consuming probiotics and probiotic-rich foods. A good probiotic should contain multiple human strains. This means strains that actually match what can be found in the human microbiome. Some probiotics may say HMF or human strain. Choose a probiotic supplement with a multi-strain and feel free to switch them up every once in a while. Everyone’s microbiome is unique so you may find that some probiotic supplements work better for you.

Another way to add variety is by consuming probiotic-rich foods such as sauerkraut, kimchi, natto, kombucha etc. In order to ensure that the food is fermented and not pickled with vinegar, you should see the ingredients listed as the food, water, and salt. A good example is Bubbies Pickles which are naturally fermented cucumber pickles that do not contain any vinegar. Bubbies also has other varieties, such as sauerkraut and horseradish. Fermentation is one of the oldest forms of preservation and can be easy to do at home. My current fermentation experiment is a ginger bug, which can be used to make naturally fermented sodas such as ginger beer and root beer. Follow us on Instagram @essentialbalanceholistic for updates on this.

The Next Steps…

Taking care of your digestive system is the first step to taking control of your health. The benefits of a healthy digestive system can include:

• More energy
• Better focus
• Less bloating
• Improved mood

These five steps to better gut health are just the beginning.

A holistic nutritionist can help you to further navigate your complex digestive system so you can re-balance it for optimal absorption!

************

Kirsten Colella, CNP, is a Holistic Nutritionist who graduated from the Institute of Holistic Nutrition with high honours. She is also a certified yoga teacher and studied chemical engineering at the University of Toronto. Living on a farm, Kirsten has access to the freshest and purest of foods and herbs, and as a mother of 3 young children, she has the little helpers to create farm-to-table meals. Kirsten shares her delicious recipes, colourful food pics and health-promoting food ideas on our Instagram page  @essentialbalanceholistic .