Trust Your Gut, Part 1 From Digestive Distress to Optimal Health
- anita1032
- Feb 13, 2024
- 3 min read
Updated: Sep 20, 2024
“Trust your gut.” In the past, this colloquial phrase has commonly hinted at the little voice within our souls that guides us to the right decision. However, in the last decade, “trust your gut” has transitioned to literally describe one of the most powerful indicators of optimal health and wellbeing.
‘Gut health’ is not only a hot TikTok trend attracting all ages; it’s also a phenomenon that has been studied around the world since the 18th century. (1) Gut health refers to the overall functioning of the digestive system and specifically to the balance and diversity of the microbiota, which has a crucial role in digestion, nutrient absorption, the immune system, and overall health and wellbeing. The microbiota (also referred to as ‘microbiome’) encapsulates the trillions of microorganisms, frequently termed ‘good’ or ‘bad,’ bacteria in the gastrointestinal tract.
The human gut is complex and impacts every organ and function of the body and brain. Research shows a healthy gut, with a robust and diverse microbiome, is crucial for:
a strong immune system (2)
bone health (3,4,5)
heart health (6,7)
brain health & cognitive performance (8)
mental health (9)
restorative sleep (10)
effective absorption of nutrients (11)
potential prevention of some cancers and autoimmune diseases (12,13,14)
“A recent study showed forty percent of
Americans’ daily lives are disrupted by digestive troubles.”
- American Gastroenterological Association, 2022
If you have gut issues, you are not alone! The 2022 American Gastroenterological Association (AGA) study found that sixty to seventy million Americans suffer from gastrointestinal (GI) diseases – which create disruptions to daily life. The study showed nearly 40% of Americans have stopped routine activities in the last year due to uncomfortable bowel symptoms, including exercising (19%), running errands (17%), and spending time with family and friends (16%). (15) Here are symptoms to be aware of: https://patient.gastro.org/trust-your-gut/.
What if you or a family member are one of the 40% with gut issues? Even if you don’t have issues now, prevention is worth more than gold! The good news is that the food we eat is one of the most important factors impacting gut health. Research shows many foods lead to optimal gut health – and a few types of food lead to gut issues and disease (16,17,18). Stay tuned! More about the food sources coming in Parts 2 & 3.
References:
1. The History of the Intestinal Microbiota and the Gut-Brain Axis
2. The Interplay Between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/
3. Osteoporosis and Gastrointestinal Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2950667/
4. Prebiotics and Bone
5. Healthy Gut, Healthy Bones: Targeting the Gut Microbiome to Promote Bone Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7933548/#B38
6. Clinical Evidence on the Potential Beneficial Effects of Probiotics and Prebiotics in Cardiovascular Disease https://pubmed.ncbi.nlm.nih.gov/36555535/
7. The Role of Gut Microbiota in Health and Cardiovascular Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9554112/
8. Effects of the Human Gut Microbiota on Cognitive Performance, Brain Structure and Function: A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7601389/
9. Gut microbiota’s effect on mental health: The gut-brain axis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
10. Examining the Relationships Between Sleep Physiology and the Gut Microbiome in Preclinical and Translational Research: Protocol for a Scoping Review
11. Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9455721/
12. Understanding the role of the gut microbiome in gastrointestinal cancer: A review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9903080/
13. The Dynamic Interplay between the Gut Microbiota and Autoimmune Diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6854958/
14. Gut microbiome and autoimmune disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9390838/
15. New survey finds forty percent of Americans’ daily lives are disrupted by digestive troubles
16. Influence of diet on the gut microbiome and implications for human health
17. Dietary fiber and prebiotics and the gastrointestinal microbiota https://pubmed.ncbi.nlm.nih.gov/28165863/
18. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268622/
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