Follow Your Gut

Whether you’re perusing the aisles of Rosewood Market in Columbia or strolling through Whole Foods in Charleston, you’ve undoubtedly been inundated with products proudly proclaiming their probiotic superstar status. From kimchi to kefir to kombucha, there are hundreds of foods, drinks and supplements claiming to be “good for your gut.” But what’s all the fuss about? We turned to our publisher, Janice McHugh, a certified functional medicine health coach, to shed some light on gut health, and why we all need to pay more attention to what’s going on in our tummies.

Why does gut health matter? 
All diseases begin in the gut. You surely know about all the major bodily systems—nervous, circulatory, skeletal, digestive, etc. But there’s another one that’s invisible to the human eye—the microbiome. It’s all the microorganisms that inhabit the lining of your gastrointestinal tract, more than 100 trillion bacteria, viruses, fungi and protozoa that are constantly interacting with our biology. Each person’s microbiome is unique, and is impacted by factors such as genetic, social, behavioral and environment interactions.

Since World War II, a whole group of chronic diseases has emerged, coinciding with the advent of antibiotics. And while the use of antibiotics can be a life-saving intervention, studies suggest the widespread over-use of antibiotics has proven to be one of the largest threats to a healthy microbiome.Restoring the beneficial bacteria requires eating the right foods. Fermented and cultured foods such as yogurt, kombucha, kimchi and sauerkraut are probiotic foods, where raw foods such as dandelion greens, leeks, jicama, garlic and asparagus and raw or cooks onions among others are prebiotics.

Back up. So, what are probiotics?
When you see products labeled as “probiotic,” they’re generally referring to the fact that they contain live “cultures” or microorganisms that can confer a health benefit when ingested. Probiotics are found naturally in your digestive system, and can be increased by eating fermented and cultured foods. 

Ok, then, what are PRE-biotics? 
Prebiotics are foods that are non-digestible but serve as fuel for the hungry microorganisms that live in the intestines. Essentially prebiotics “feed” the good guys in your gut. Prebiotic foods include raw foods mentioned above.While you can still get some prebiotic benefits from cooked fibrous vegetables, your good gut bugs like their veggies as raw and crunchy as you can get them. 

What else should I eat for that’s good for my gut?
Plants, obviously: a variety of multi-colored fresh fruits and vegetables, including berries, leafy greens and root vegetables—organic, if you can, and preferably locally grown. Avoid processed foods and refined carbohydrates, and opt for farm-raised meats that are as free of antibiotics as you can get them.

Is your diet the only thing that impacts gut health?
The drugs we take, the chemicals we’re exposed to in our environment and on our bodies (yes, even cosmetics!) all influence the health of our microbiome. You should be aware of and try to avoid these culprits as much as possible. Look at the labels of household cleaning chemicals, cosmetics, lotions, powders, perfumes and air fresheners. The more ingredients you can’t pronounce, the more likely they aren’t the best for your gut. Choose natural and plant-based products whenever possible.   

Other lifestyle choices that directly impact the health of your microbiome include sleep, stress and exercise. Each of these impacts your microbiome because they affect your gut-brain connection. Our bodies are incredibly interconnected, and what affects one organ has an impact on many others. 

Food, however, is the most important determinant of how healthy your microbiome is, and therefore how healthy you are. And, it’s completely within your control—you choose what you eat every day, so you can directly impact your health. So, pay attention and eat mindfully—it’s best way to help your body heal itself.