A Naturopathic Approach to Gut Health
Bacteria often get a bad reputation, but not all of them are harmful. Inside your body resides a vibrant community of beneficial bacteria collectively known as the “gut microbiome”. This internal ecosystem plays a critical role in all body systems, including digestion, immunity, hormone balance, nutrient production, and even heart and brain health.
From a naturopathic perspective, the gut microbiome serves as a foundation of overall health. By supporting the gut using dietary and lifestyle practices, you can naturally reduce inflammation, enhance nutrient absorption, and promote longevity.
This article offers a glimpse into the fascinating world of microbiota, its vital role in human health, and simple naturopathic diet and lifestyle practices to support it. Learn how small, intentional changes can lead to transformative health benefits.
Gut Microbiome: An Overview
What is the Human Microbiome?
Did you know that the number of microbes in and on your body far exceeds the number of your own cells? These tiny organisms, including bacteria, viruses, and fungi, live in various parts of your body, with the gut, digestive tract, mouth, nose, and genitals hosting the majority of their concentration.
The gut microbiome plays a central role in your overall health. Imbalances in the gut can lead to issues like leaky gut syndrome, autoimmune diseases, and disorders affecting the joints, heart, immune system, and brain, often due to its impact on inflammation. Our health, fertility, and longevity are also deeply tied to the microbial balance within our gut.
How Does the Gut Microbiome Work?
Think of the gut microbiome like a well-organized parking lot where each spot is filled by beneficial bacteria that work together to support your health. Just like a car lot runs smoothly when each car is in its designated space, your gut thrives when its microbial community is in balance.
When harmful microbes occupy these parking spots, they disrupt the balance, leading to digestive and immune issues. By adopting naturopathic dietary and lifestyle strategies tailored to support your gut health, you can maintain a balanced microbiome, helping your gut function harmoniously and promoting overall well-being.
Gut Healing Foods
To support gut healing, it’s important to strengthen the epithelial tight junctions – these are the seals between the cells in your gut lining, helping to keep everything in place and prevent harmful substances from leaking into your body. The best way to do this is through consuming a diet high in polyphenols to help detoxify the body and support gut health. Some gut-supporting foods include:
Dietary Fiber
Dietary fiber is a type of carbohydrate found in plant foods. Unable to be digested in the small intestine, it passes through to the large intestine where it is digested by gut bacteria. Once broken down, fiber increases ‘good’ bacteria in the gut, which improves your immune system. A diet rich in fiber is also high in vitamins, minerals and antioxidants and will help add bulk to your stools, in turn making them softer and easier to pass. This speeds up waste movement through the digestive tract which may help prevent constipation.
Note: *Patients with malabsorption, diverticulitis, or hypotonicity should check with their providers prior to beginning a high dietary fiber regimen.
Foods Rich in Dietary Fiber:
- Whole grain foods (e.g., brown versus white rice, quinoa, buckwheat, millet, amaranth)
- Beans, pulses and lentils
- Vegetables: broccoli, carrots, parsnips, green beans
- Fruits: apples, berries, bananas, melons, oranges, plums, prunes
- Avocados
- Popcorn
- Potatoes (skin on and not fried)
- Nuts: almonds, hazelnuts and peanut butter
- Seeds: flax and chia seeds
Nutrients that Support Tight Junctions
Flavonoids like apigenin, genistein (a soy phytoestrogen), quercetin (a plant pigment found in apples, onions, berries, grapes, capers), and epigallocatechin gallate (EGCG, found in green tea) play a key role in protecting the intestinal tight junction barrier. Beyond these specific compounds, a diet abundant in organic fruits and vegetables forms the foundation of gut health and, with regularity, can significantly improve overall digestive well-being.
Glutamine, a crucial amino acid, helps repair and maintain the gut lining, fuels intestinal cells, and supports tight junction integrity. Foods like kale, spinach, cabbage, parsley, chicken, eggs, and kefir are rich in glutamine, making them excellent choices for promoting gut health and a balanced microbiome.
Zinc is equally important for strengthening the gut lining. Including zinc-rich foods like oysters, pumpkin seeds, chickpeas, and beef, alongside glutamine-rich options can enhance gut health, reduce inflammation, and support overall wellness. Together, these nutrients form the foundation of a gut-friendly diet.
Lastly, bone broth is a gut-friendly superfood packed with essential amino acids like glycine, glutamine, and collagen, making it perfect for supporting and repairing the gut lining. It is also easy to incorporate into your daily routine.
Incorporate Probiotic-Rich Foods
Probiotic foods like sauerkraut, kombucha, kimchi, lacto-fermented vegetables, and kefir can support gut health and boost immunity. Adding kefir to smoothies or drinking water kefir (a dairy-free, fizzy option) are easy ways to incorporate more probiotics into your diet and improve digestion.
What to Avoid to Support Gut Health
A key step in improving gut health is reducing glyphosate exposure by avoiding foods like non-organic GMO produce and wheat. This, along with avoiding pesticides, preservatives, refined sugars, hydrogenated oils, artificial sweeteners and eating whole foods can significantly improve gut health and overall well-being, including hormonal balance.
A gut microbiome diet can transform your health by supporting beneficial microbes, reducing inflammation, and boosting resilience. Small, consistent changes make a big impact, and a naturopathic doctor can provide personalized guidance to help you on your journey.
