What is Gut Health?
If you’ve heard the buzzword ‘gut health’ floating around in recent years and wondered if it’s just a trend or something that actually matters for your health–then this post is for you!
Gut health is not a fad or pseudoscience; there’s been an abundance of research dedicated to this topic in the last decade or so, and what scientists are discovering is changing many things we previously thought about the body.
The latest research shows that gut health not only impacts your digestion, but also your mood, memory, energy, and immunity–which all play a significant role both in our own ability to show up for our children day to day, and in how our children develop and grow. Today we’ll be diving into the foundations of what gut health means and how it works, so that you’re equipped to make healthier decisions for you and your family.
But first, if you’re new to this, you may be wondering: if gut health is so important, why hasn’t my doctor talked to me and my family about it?
Typically, what is being published in medical journals today takes around 17 years to be widely accepted by the medical community as a whole, which explains why pediatricians might not be emphasizing the importance of lifestyle choices and gut health.
The good news is that we have the resources today to access information, do our own research, and advocate for our own health and well-being, taking an empowered stance to do what we can to live a healthy, happy life.
While our genes play a big role in our health, they aren’t entirely fixed. The study of epigenetics shows that what we do (like our health behaviors such as sleep, exercise, stress management, etc.) and what we put into our bodies (like food, personal care products, the chemicals we’re exposed to, etc.) influences the expression of our genes, meaning that our choices and behaviors can actually ‘turn on or off’ certain parts of our DNA. Yes, your daily decisions are that powerful!
Now, let’s dive into defining gut health, how it impacts our health, and why it’s important to understand if you have kids. Ready?
What is Gut Health & the Microbiome?
“Gut health” describes the function and balance of bacteria of the many parts of the gastrointestinal tract, or the microbiome.
The microbiome is the name given to all of the microbes that live in the body, made up of a wide variety of bacteria, viruses, fungi, yeast, and other single-celled animals. We actually not only coexist with trillions of these microbes, but in fact, we live in a symbiotic, supportive relationship with most of them and rely on them for great health.
The biggest populations of microbes reside in the gut, where there are approximately 10^14 microorganisms–which is about 10 times more cells than there are cells in the human body!
Ultimately, a healthy, resilient gut microbiome relies on two factors:
Richness: the total number of bacterial species in your gut microbiome
Biodiversity: the amount of individual bacteria from each of the bacterial species present in your gut microbiome
When there is both high microbe richness and microbe diversity in your gut, then your overall health is stronger and more stable.
Having low gut microbiome diversity matters because it’s associated with a number of chronic illnesses including insulin resistance, high cholesterol, inflammation, type 1 and type 2 diabetes, colorectal cancer, Crohn's disease, ulcerative colitis, celiac disease, allergies, chronic fatigue syndrome and polycystic ovary syndrome (PCOS).
So whatever we can do to improve our biodiversity and richness–like eating a wide variety of foods, for example–the better it is for our gut.
The Gut-Brain Axis
Did you know that scientists are now calling your gut microbiome your “second brain”? Yep! It turns out that your microbiome is involved in most, if not all, biological processes and sends regular signals to the brain.
The gut-brain axis refers to a two-way communication pathway between the central nervous system (our brain and spinal cord), and the enteric nervous system (more than 100 million nerve cells lining your gastrointestinal tract from your esophagus to your rectum).
Just as our brain sends messages to the rest of our body, the microorganisms in our gut also directly impact the messages being sent to our brain. This is a huge shift in how we previously conceived the brain, believing that the brain controlled almost all communication with the body. Now, scientists understand that it’s not a one-way street, but that our gut health actually impacts our brain, too!
Gut Health & Emotions
Cognitive and digestive symptoms are traditionally thought to be independent of one another, ignoring the important link between the gut and the brain.
When people struggle with anxiety and depression, it’s likely that they also have digestive symptoms. Because of the gut-brain axis, recent studies show that not only does your mood influence and cause changes to your gut bacteria, but that your gut microbes also influence how you feel, your emotions, and your happiness in a very real and tangible way.
In fact, MORE neurotransmitters (the communication messengers released from nerve cells to other target cells) are produced in the gut than in the brain! Too much or too little of any of one neurotransmitter can change the way you think, feel and behave. Here are some examples:
Serotonin, the “happy hormone”: well known for its role in regulating mood, appetite and sleep, serotonin levels can play a part in mood disorders such as depression, obsessive-compulsive disorder and anger management problems. Approximately 90% of serotonin is produced by the bacteria in your gut! If your gut isn’t functioning properly, the cells and bacteria are not going to be able to produce enough serotonin to balance your mood, and you’re not going to feel so swell.
Dopamine: well known for its role in attention, problem-solving and memory, it controls the flow of information to other areas of the brain. Dopamine is associated with reward-inducing mechanisms and allows us to feel pleasure. Half of your dopamine is produced in the gastrointestinal tract!
Vitamin B12: while not a neurotransmitter, you need healthy gut bacteria in order to produce this vitamin that plays a huge role in mental health. B12 deficiencies are a root case of neurological, psychiatric and cognitive issues and have been shown to be associated with depression. If you’re not absorbing and digesting your vitamin B12, you’re not going to have the healthy serotonin or dopamine levels either.
When we feel stressed or anxious, this increases harmful bacteria in our gut and can lead to feelings of anxiety or depression. In fact, people with depression or anxiety have actually been shown to have lower diversities of bacteria in their gut. Disturbances to this system have also been linked to other nervous system conditions such as addiction and eating disorders.
From a young age, your gut microbiome modulates your stress response. As you get older, changes in the health of your gut microbiome affect how you respond to stressors. All of this research suggests that anxiety and depression can be treated through the gut! While more research is needed, it’s clear that stress management strategies are vital to keep your gut health in proper balance.
The Gut Barrier & Leaky Gut
The gut barrier is critical to maintaining many functions of our body, because it’s what protects us from toxic substances while allowing the entry of beneficial nutrients. As we’ve learned, the gut is not only responsible for digestion, but also supports a healthy immune system, and is where the majority of neurotransmitters are created.
Your gut has a selective permeable barrier made up of ‘tight junctions’, which we need for optimal functioning:
A healthy barrier optimizes nutrient absorption, immune function, mood and mental clarity.
An unhealthy barrier–otherwise known as ‘Leaky Gut’–increases the risk of allergies, brain fog, absorbing toxins, and autoimmunity. Leaky gut is when proteins, viruses, bacteria, undigested food proteins, and more are able to leak out of the gastrointestinal tract and into the bloodstream.
When our gut barrier is compromised like this, it can lead to chronic inflammation, food allergies, poor cognitive function, improper emotional responses, and an overall breakdown of communication in the body. Children with Autism Spectrum Disorders also experience a higher percentage of abnormal intestinal permeability. (To learn more about the link between the gut and ASD, check out this study, this meta-analysis, and this research about GI disorders in kids with ASD, as well as speakingofhealthandwellness.com to learn more about children with neurodevelopment disorders and developmental delays.)
To support a strong gut barrier, I highly recommend the supplement ION*Biome. It helps improve the tight junctions in your gut barrier by supporting your body’s production of beneficial enzymes (and they also make a version for kids!).
ION*Biome is a gut-strengthening, brain-boosting mineral supplement sourced from 60-million-year-old soil that naturally supports microbiome balance. It helps protect us from the toxins we face every day in our air, water, and food, while improving immune function, digestive wellness, and improved gluten tolerance. If you’re looking for optimal gut-brain connectivity, then this supplement is for you!
The Foundation of the Microbiome: Where Does Gut Health Start?
Just like everything else, it all starts at the beginning: in the womb.
Scientists have been able to detect small amounts of bacteria in the amniotic fluid, the placenta, and even in the fetus’ intestines, supporting the idea that the baby’s microbiome actually gets established far earlier than previously thought, with the mother’s health–and her microbes–playing an important role in baby’s development and health, including the types of diseases the baby might be vulnerable to later in life.
The birth experience itself also plays a role in inoculating your gut microbiome (that’s why an increasing number of OB’s are recommending c-section babies be swabbed with bacteria from the mother’s vagina after they’re born).
Then, from the moment you’re born into this world, you are immersed in microbes, which is extremely important so the baby’s immune system can learn how to protect the body from harm when the maternal antibodies are gone. If the baby’s environment is overly sterile, then they’re not getting exposed to the vital microbes needed for optimal gut health.
Breastfeeding Babies BUILDS THEIR GUT HEALTH
During the first week after birth, a mother’s colostrum (the creamy liquid that’s a precursor to breast milk) nourishes and further seeds her baby’s gut with a megadose of microbiome-building elements.
Breastfeeding also plays a part in delivering nutrients and building your microbiome as an infant. Babies are born with openings in the intestinal lining to allow antibodies from breastmilk to pass through the baby’s gut wall easily into the bloodstream.
Note: While there are unparalleled benefits of breastfeeding for both baby and mom (dopamine, attachment, postpartum healing, and even lowers the risk of cancer), every family and situation is unique. If you choose to use formula, please know that many formulas contain glyphosate-sprayed GMO ingredients, corn syrup, palm oil (in other words: things you don’t want to give your baby).
Cleaner formula options are: Hipp, Holle, Kendamill, Loulouka, and Mt. Capra Goat Milk.
Feeding Toddlers IMPACTS FUTURE GUT HEALTH
If foods are introduced while the gut is open (again, known as Leaky Gut), undigested foods can get into the bloodstream. The immune system views these partially digested or undigested proteins as invaders and attacks. The immune system remembers the food’s identity and “attacks” the next time it identifies these invaders. This results in a food allergy, which can cause symptoms such as colic, rashes, eczema, gas, congestion, spitting up, and even difficulty breathing.
The junctions in the gut begin to close between 18-24 months. For this reason, it is important to wait until babies are ready for real food (after 6 months old and when they are able to sit) and to feed them nutrient-dense foods rather than inflammatory foods (such as processed foods, gluten, dairy, sugar, beans) that can lead to allergies and other health complications.
I recommend the book Super Nutrition for Babies to learn more about this.
Wrapping Up: More Resources on Gut Health
There you have it! Now you understand the huge role our gut health plays in our overall health and well-being. Stay tuned, because soon I’ll be publishing a post full of practical tips and advice on what exactly to DO to help improve gut health for you and your family.
If you’re interested in learning more, here are some of my favorite holistic health podcasts that talk about gut health:
Sources:
Disclaimer: This post includes affiliate links, and at no additional cost to you, I will earn a small commission if you purchase through these links. Please note that I've linked to these products purely because I recommend them wholeheartedly and they are from companies I use and trust.