Cultivating a happy gut.
One of the major points of focus in nutritional therapy is the gut. We start here because it’s our first line of defense, it’s where we absorb and assimilate nutrients and because it’s commonly dysregulated by our fast-paced lifestyle today.
10-15% of the US population has IBS.
As digestive issues are becoming more common; the products we’re being marketed to support our gut health can become overwhelming. The key to gut health isn’t as simple as a probiotic; it’s finding what in the body is dysregulated to throw off our digestion.
Our gut is central to our immune system, impacting our overall health including our mental, metabolic and cardiovascular health. Many skin issues can also stem from a dysregulated GI system.
Some of the key factors include:
Dietary Habits: A diet too high in processed foods, sugars, and lower in whole fruits and vegetables can contribute to digestive issues. For example, insufficient fiber intake can lead to constipation, low intake of fruits and vegetables reduce immune support and excessive consumption of certain foods may cause a disruption in our gut bacteria leading to digestive discomfort.
Stress and Lifestyle: This point should not be overlooked; stress and a hectic lifestyle can have a significant impact on digestive health. Stress affects the digestive system by literally shutting it down as we enter “fight or flight” or the sympathetic state of our nervous system. By shifting back to the parasympathetic. “rest & digest” our body can fully utilize the digestive system.
Lack of Movement: Sedentary lifestyles can contribute to digestive problems. Regular movement helps stimulate bowel movements and promotes overall digestive health.
Overuse of Antibiotics, NSAIDs (Painkillers), PPIs or Antacids (TUMS): Antibiotics can disrupt the balance of beneficial bacteria in the gut, leading to dysbiosis. NSAIDs and PPIs damage the gut lining causing increased inflammation. This imbalance in the gut microbiota may contribute to various digestive issues and other symptoms including brain fog, anxiety, depression, skin bone or joint issues, etc.
Gut Microbiota Imbalance: The gut microbiota, a complex community of microorganisms in the digestive tract, plays a crucial role in digestion and overall health. Imbalances in the microbiota (dysbiosis) have been associated with conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and many other disorders in the body.
Food Sensitivities and Allergies: Some individuals may have sensitivities or allergies to certain foods, such as gluten or lactose, which can lead to digestive symptoms. Food sensitivities aren’t as easily detectable as allergies since the onset of symptoms is delayed. Typically, food sensitivities can be resolved by abstaining for a period. Work with a professional to address food sensitivities as restriction can lead to unhealthy behaviors.
Infections: Infections caused by bacteria, viruses, or parasites can lead to acute digestive issues. Conditions like gastroenteritis can result in symptoms such as diarrhea, nausea, and abdominal pain.
Genetic Factors: Some individuals may be genetically predisposed to certain digestive conditions. For example, a family history of diverticulitis or anxiety may increase the risk for similar issues in offspring.
Our approach to gut health
Everyone's digestive system is unique, and the causes of digestive issues can vary widely from person to person. If someone is experiencing persistent or severe digestive problems, it's crucial to consult with a healthcare professional for a proper diagnosis and appropriate treatment. Lifestyle modifications, dietary changes, and targeted interventions can often help manage and alleviate digestive symptoms.
We take an integrative approach that focuses on addressing the root causes of illness and promoting optimal function of the body:
Comprehensive Assessment & Individualized Approach: We conduct a detailed and comprehensive assessment of the patient's health, including their medical history, diet, lifestyle, stress levels, environmental exposures, and genetic factors. This enables us to address the specific imbalances and dysfunctions unique to each individual.
Identification of Triggers: We work to identify and eliminate potential triggers for IBS symptoms. This may involve investigating food sensitivities, allergies, microbial imbalances in the gut (dysbiosis), and other factors that could be contributing to gastrointestinal distress.
Gut Microbiota Optimization: We recognize the importance of the gut microbiota in overall health, including digestive function. Strategies to optimize the balance of beneficial bacteria in the gut may be employed, such as a variety of fiber, probiotic or glutamine supplementation and other interventions to support a healthy microbiome.
Stress Management: Since stress can exacerbate IBS symptoms, we include mindfulness practices, relaxation exercises, and other approaches to promote mental and emotional well-being.
Lifestyle Modifications: Other lifestyle factors can contribute to IBS, including sleep patterns, physical activity, and environmental exposures. Lifestyle modifications may be recommended to support overall health and well-being.
Nutritional Support
Food is crucial for maintaining a healthy gut and overall well-being! We work on dietary changes that support the individuals gut health. Nutritional supplements may also be prescribed to address nutrient deficiencies or support digestive function.
Here are foods that are commonly associated with promoting gut health:
Yogurt and Fermented Foods:
Yogurt: Contains probiotics, which are beneficial bacteria that support a healthy balance in the gut microbiota.
Kefir: A fermented dairy product similar to yogurt, kefir also provides probiotics and can be a good source of vitamins and minerals.
Sauerkraut: Fermented cabbage, sauerkraut is rich in probiotics and can be a beneficial addition to the diet.
Kimchi: A traditional Korean dish made from fermented vegetables, typically cabbage and radishes, providing probiotics and various nutrients.
Fiber-Rich Foods:
Legumes: Beans, lentils, and chickpeas are excellent sources of fiber and can contribute to a diverse gut microbiota.
Nuts & seeds: Almonds, Cashews, Pumpkin, Chia and Flax seeds are very nutrient dense and full of fiber and healthy fats to feed the microbiota.
Whole Grains: Foods like brown rice, quinoa, and oats are rich in fiber, promoting regular bowel movements and supporting a healthy gut.
Fruits and Vegetables:
Berries: Blueberries, raspberries, and strawberries are not only rich in antioxidants but also provide fiber to support gut health.
Leafy Greens: Spinach, kale, and other leafy greens contain fiber and other nutrients that contribute to a healthy digestive system.
Prebiotic-Rich Foods:
Garlic: Contains prebiotics that can help feed beneficial bacteria in the gut.
Onions: Like garlic, onions contain prebiotics and can contribute to a healthy gut microbiota.
Asparagus, Bananas and Apples are a few others!
Anti-inflammatory herbs:
Turmeric: Anti-inflammatory and antioxidant properties that may help support gut health by alleviating inflammation and promoting a balanced microbiota.
Peppermint: Traditionally used to relieve symptoms of indigestion, bloating, and gas. It may help relax the muscles of the gastrointestinal tract, easing discomfort.
Ginger: Contains anti-inflammatory properties and is known for its ability to alleviate nausea, indigestion, and bloating. It may also help stimulate digestion and promote the movement of food through the digestive tract.
Chamomile: Contains anti-inflammatory and calming properties, making it useful for soothing the digestive system. It may help relieve symptoms of indigestion, gas, and mild gastrointestinal discomfort.
Licorice root (DGL): Traditionally used to support digestive health. It may help soothe the mucous membranes of the digestive tract and has anti-inflammatory properties. Look for deglycyrrhizinated licorice (DGL) as it is safe and not contraindicated with other medications.
Fennel: Known for its carminative properties, fennel helps to relieve gas and bloating. It may also support digestion by relaxing the muscles in the gastrointestinal tract.
Including a variety of these foods in your diet can help promote a diverse and balanced gut microbiota. It's essential to maintain a well-rounded and diverse diet to support overall health.
Additionally, individual responses to specific foods can vary, so it's always a good idea to pay attention to your body's reactions. If you consume high fiber or fermented foods and have an unpleasant experience, it’s important to consult with a healthcare professional or nutritionist for personalized advice. Bacterial dysbiosis, histamine sensitivities, etc. can impact gut health.
You don’t have to deal bloating, gas, constipation, brain fog, skin issues, heart burn, or headaches (the list goes on). By spending time to get to know your digestion, we can create lifestyle habits together that are supportive of your individual gut health and help you feel confident & healthy each and every day!
We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.
NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice