Go with your Gut

This blog is dedicated to anyone who suffers silently with embarrassing and uncomfortable gastro intestinal discomfort. We need to talk about these things and get the help that’s needed!

** Warning- this blog includes conversations about bodily functions- it’s not for the delicate reader!

This is your GI system in pink- The only free appropriate image I found

Somehow at the gym last week, we got on the topic of “the craziest things people found when bagging dog poop.” A friend with a newly adopted puppy was amazed to find pieces of her missing sock when scooping poop in her backyard. It’s interesting that people frequently comment on their pet’s or child’s poop but fail to investigate their own to check the state of their gut health.

The term “gut microbiome” is very trendy right now. It refers to the 100 trillion microorganisms in addition to our human cells in the gastro-intestinal tract including: yeast, bacteria, viruses, fungi, and other digestion enzymes. Even though this topic is a recent frequent headline, humans co-evolved with the microbiome as a live ecosystem over our entire history in many ways scientists are just beginning to understand.

There is nothing more embarrassing than experiencing gut issues in public. Have you ever farted in a museum or pooped your pants in public? Have you ever tried to work while doubled over in pain from constipation? How about feeling so bloated that you can’t button your favorite jeans back up? These things do happen and more often than you think. But you don’t have to suffer without a plan. More conversation is needed about what to do about it!

In addition to the direct discomfort of dysbiosis, there are also consequences for your mood and brain health. Information is shared from the gut to the brain via the Vagus nerve. 90% of neurotransmitters (chemical messengers) are made in the gut including serotonin and dopamine. Stress directly affects the immune system. This is why when you hear bad news, it feels like a ‘punch in the stomach’ and people often experience stomach irritation, leaky gut and even ulcers with chronic stress. Simply experiencing loneliness can result in less diverse microbes.

Nurturing the gut microbiome is not about following rigid rules - it's about listening to your body and working with it, not against it. The first step is always to NOTICE. Try to jot down everything eaten for a few days along with any dysbiosis symptoms. I know this is gross but look at your poop. It should look like a brown sausage with cracks. Normal frequency is anywhere from 3x a day to 3x a week but if you’ve noticed significant changes without cause, please see your medical provider. Consider the many surprising variables that affect this remarkable ecosystem: Stress, loneliness, fiber, fluids, probiotics, prebiotics, alcohol, overuse of antibiotics, sleep, and timed eating.

What to eat-

· Fruits and veggies- Gradually add more to the plate but notice any adverse symptoms. ‘Too much too soon’ may cause more gas or constipation

· Fluids- (Preferably water) to move things along. Urine should be color of lemonade

· Probiotics (contain live microorganisms intended to maintain or improve the "good" bacteria) They include fermented foods- kefir, yogurt, sauerkraut, kimchi, kombucha (It only takes 2-3 T per day to make a difference)

· Prebiotics- (foods that nourish those healthy bugs) BGBGS- Beans, greens, berries, grains, seeds (flax and chia are great), and nuts. Also, dark chocolate, avocado, rye or pumpernickel bread, onions, garlic, leeks, asparagus, Jerusalem artichoke

· Polyphenols- coffee, tea, foods of vibrant colors- eat the rainbow

· Alcohol- Avoid alcohol especially late at night as it irritates the gut lining. Otherwise, Red wine is best choice

· Limit highly processed foods/sugars

When to eat-

• Try a 10-12 hour eating window.

• Eating an earlier dinner is better for digestion and sleep.

• Notice if you sleep better without eating after 8pm or before 7 or 8 am. (Poor sleep at night leads to poor food choices the next day)

Other strategies-

· Practice stress management

· Eat more slowly and mindfully (put your fork down between bites)

· Get fresh air/sunshine

· Nourish your social connections

Start slowly- try one new vegetable a week. Caring for mind, body, and spirit takes a commitment but this approach is definitely worth it! Prioritizing gut health with nutrient dense foods directly improves almost every system in the body.

A few additional notes-

-These are general recommendations. You know your own body. If after trying the basics, you are still having difficulty, please consult a specialist.

-There are several gastro-intestinal disorders including: colitis, celiac disease, GERD, colorectal cancer, irritable bowel, inflammatory bowel, gastritis, small intestinal bacterial overgrowth (SEBO), and food allergies which may require a specialized diet or elimination diet.

- In general, the research does not support taking over the counter probiotics for most people as there is limited testing to know if those microorganisms are alive when taken as a pill.

-Don't forget to get your colorectal screen yet.

-Finally, there is hopeful research about ‘fecal transplants’ for serious conditions (I will let you look that one up on your own).

Wishing you well,

-Trish

*Thanks for joining us in this place of encouragement and inspiration, A few things you should know: You are loved and complete just the way you are AND you can make small changes in your life to find wellbeing in mind, body and spirit.