HEALTHY YOU

from April 2022

ENTERTAINING

Eat Your Way Clean

STORY MICHELLE JOHNS

MA, LPC-MHSP (TEMP), NCC, 200 HR E-RTY, 500 HR RYT

a clean digestive system optimizes the body’s ability to digest food and absorb nutrients. The digestive system often doesn’t receive as much attention as the heart, lungs and brain and is sometimes overlooked in regards to its importance for overall health and well-being. More than half of the immune system is located within the digestive tract. Our saliva and airways contain an enzyme that destroys bacteria.

Mucus membranes in the bowel play a vital role in producing antibodies that find, mark and destroy pathogens, and remember pathogens for future protection. Additionally, 90 percent of serotonin receptors are located in the gut. Serotonin is the hormone responsible for transmission of nerve impulses between neurons (neurotransmission). It is involved in regulation of cardiac arrhythmia, neurological (brain) functioning, blood pressure, behavior, moods, memory functions and metabolic processes.

Gut health is significant to both physical well-being (immune system) and mental health (brain functioning). The impact of gut health is evident in everyday life experiences as it is intimately connected to emotions, mood and overall functioning. Food intolerances or gut inflammation can contribute to behavioral issues. An improperly functioning digestive system can cause fatigue and sluggishness. Stress creates inflammation and often drives the urge to eat more inflammatory foods. Many digestive issues are directly related to diet and emotions. Three common digestive issues are gluten sensitivity, insufficient gut bacteria, and insufficient stomach acid. Side effects of these issues include gas, constipation, bloating, brain fog, indigestion, heartburn, leaky gut and irritable bowel syndrome.

Prebiotics, probiotics and postbiotics may help alleviate these problems when accompanied by foods that also mitigate digestive issues. Before going into details on the right foods, let’s get a little better understanding of the impact of these issues.

Gluten is a natural protein found in grains such as wheat, rye, barley and oats. These grains are found in popular menu items like pizza, hamburgers and breaded fried foods. An inflammatory response to gluten irritates the lining of the small intestine, disrupting its ability to absorb vital nutrients from foods to protect the body from infection. Additionally, a breakdown in the mucosal lining of the small intestine can cause leaky gut syndrome, which allows undigested food particles to pass through the intestinal barrier and into the bloodstream. This invokes an immune response in the blood and causes the immune system to fight unnecessarily. The stress can result in an autoimmune disease.

Insufficient gut bacteria is often the side effect of antibiotic and other pharmaceutical overuse or of a low-fiber diet. Signs include constipation, absence of gas, allergies, brain fog and fatigue. A healthy gut is home to over 100 trillion microorganisms that help train the immune system, attack foreign invaders and produce hormones.

Insufficient stomach acid can most easily be identified by indigestion, reflux and heartburn. This condition inhibits the production of hydrochloric acid (HCI), which helps break down food in the upper intestines. Additionally, stomach acid stimulates the gallbladder to produce CCK and release bile necessary for the digestion of fat and to generate good bacteria to build a strong immune system.

Eating a diet of prebiotic, probiotic and postbiotic foods is the first step in improving overall gut health, immune system and mental well-being. Prebiotics are indigestible by humans but help nourish probiotics. Eating or taking probiotics without prebiotics is not helpful toward the goal of establishing healthy gut flora. Postbiotics are the waste left behind from pre- and probiotics and help slow the growth of harmful bacteria. Postbiotics include amino acids and vitamins B and K. They are as important as probiotics.

Eat a daily diet with plenty of vegetables, fruits and whole grains. Include prebiotic sources such as garlic, bananas, onions and asparagus, as well as probiotic foods like yogurt and sauerkraut. Avoid processed or packaged foods that contain a lot of additives and preservatives. Prebiotics are foods high in fiber and feed probiotics. Fermented foods contain probiotics and leave behind healthy postbiotics. In addition to eating well, take a good pre/probiotic such as Jarrow Formulas Saccharomyces Boulardii + MOS.

When the gut is healthy, the body and mind are healthy!

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