4 Ways to Effectively Reset Your Gut Health from a Naturopathic Doctor
The gut is often referred to as the body's second brain, and with good reason. The human gut is home to trillions of microbes, which play a crucial role in our health. These microbes help to break down food, synthesize vitamins and minerals, and protect the gut from harmful bacteria. Gut health is therefore essential for the proper functioning of the digestive system. There is growing evidence that the gut microbiome also has a profound impact on the rest of the body. Studies have shown that gut bacteria can influence the immune system, the nervous system, and even the brain. In fact, some experts believe that the gut-brain connection may be one of the most important determinants of overall health. While more research is needed to fully understand the role of gut bacteria in health, there is no doubt that maintaining a healthy gut is essential for well-being.
The Power of Fiber
Fiber is an important part of a healthy diet. It helps to keep the digestive system working properly and can reduce the risk of constipation, diarrhea, and other digestive disorders. Fiber also helps to remove toxins and waste from the body, promoting gut health. In addition, Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut and helping them to grow and flourish. These bacteria are essential for proper digestion and absorption of nutrients, and they also play a role in boosting immunity. For a more defined definition of fiber, Naturopathic Doctor and Gut Health expert Dr. Firlande Volcy explains that "dietary fiber covers a very broad category of large molecules made by plants. These molecules pass through the mouth, throat, stomach, and small intestine (relatively intact) prior to reaching the large intestine (colon). Humans are not equipped with enzymes that can digest fiber. They are digested by bacteria which chemically convert dietary fiber into short-chain fatty acids.” An adequate amount of dietary fiber is essential for a healthy gut. Some benefits of dietary fiber include the following:
Protection Against Coronary Heart Disease: Dietary fiber is known to support heart health by reducing the risk of coronary heart disease. It helps manage cholesterol levels in the body by binding with cholesterol in the digestive system and removing it before it can enter the bloodstream, thereby lowering the overall cholesterol levels that contribute to heart disease.
Protection Against Some Cancers, Especially Colon Cancer: Fiber plays an important role in cancer prevention, particularly colon cancer. By keeping the digestive system clean and promoting regular bowel movements, fiber helps remove harmful substances from the colon. This cleansing effect reduces the risk of inflammation and abnormal cell growth, offering protection against the development of colon cancer.
Delays the Rate by Which the Stomach Empties: Fiber slows down the digestion process by delaying how quickly the stomach empties its contents. This slower digestion allows for better absorption of nutrients and helps regulate blood sugar levels. It also promotes satiety, or the feeling of fullness, which can aid in controlling food intake.
Improves Sugar Tolerance: Fiber helps stabilize blood sugar levels by slowing the absorption of sugar into the bloodstream. This improved sugar tolerance can be especially beneficial for those with diabetes or prediabetes, as it prevents sudden spikes and crashes in blood glucose levels, making sugar management more effective.
Decreases Appetite: Due to its ability to slow digestion and promote feelings of fullness, fiber can help reduce appetite. This can be particularly helpful for individuals looking to manage their weight, as it naturally curbs hunger and reduces the likelihood of overeating.
Decreases Cholesterol Levels: In addition to promoting heart health, fiber plays a direct role in lowering cholesterol. It binds to bile acids in the digestive tract, which are made of cholesterol, and helps expel them from the body. This process reduces overall cholesterol levels, particularly LDL, the "bad" cholesterol, improving cardiovascular health.
Keeps the Bowel Clean and Moving: Dietary fiber is essential for maintaining a healthy digestive system. It adds bulk to stool, making it easier to pass, and helps prevent constipation by promoting regular bowel movements. This cleansing action keeps the colon functioning smoothly, reducing the risk of digestive issues and maintaining gut health.
Understanding Soluble & Insoluble dietary fibers
Soluble dietary fibers are partially digested by bacteria. They increase stool bulk by absorbing water while speeding movement of food through the digestive tract. When they absorb water they turn into gel-like goo. Soluble fibers include beta-glucans, gums, mucilages, and pectins and are found in foods like okra, oats, prunes beans, parsnips, seaweeds, apples, pears, psyllium and flax seeds, peas, and gum. Insoluble fibers are more fibrous and are mostly indigestible by the body’s digestive enzymes and intestinal bacteria. They do not absorb water and when consumed in excess, can lead to irritation of the intestinal lining causing colitis. Insoluble fibers include lignan and cellulose found in sesame seeds, grains, fruit skins, celery, and soybeans. So how do we begin to heal and reset the gut? Dr. Firlande shares that “when starting to repair the gut, most naturopathic doctors such as myself, will follow the 4R protocol of gut healing. The 4R is a common four-step process designed to support gut health.”
Step 1:
Removing obstacles to healing is a critical step in restoring and maintaining optimal health. Pathogens, inflammatory triggers, and other harmful factors can hinder the body’s ability to recover and regenerate, leading to further damage if not addressed. These obstacles often come from a variety of sources, including the foods we consume and environmental stressors we encounter daily. To promote healing and prevent additional harm, it’s essential to eliminate specific triggers from the diet and lifestyle. Refined starches and sugars, for example, can cause rapid spikes in blood sugar, leading to inflammation and insulin resistance over time. Similarly, vegetable shortening and fried foods are high in unhealthy trans fats, which can contribute to inflammation and the buildup of arterial plaque. Certain baked goods, particularly those containing gluten, can be problematic for individuals with sensitivities or intolerances, triggering an immune response that damages the lining of the gut. Alcohol, while often consumed socially, acts as both a toxin and inflammatory agent in the body, burdening the liver and disrupting normal digestive function. Mold, commonly found in foods and environments with poor ventilation, can exacerbate respiratory issues, trigger allergies, and introduce mycotoxins that further strain the immune system. By removing these harmful elements—refined starches, sugar, vegetable shortening, fried foods, gluten, alcohol, and mold—you reduce the body's inflammatory load, creating a clearer path toward healing and enhancing its ability to repair itself naturally.
Step 2:
The next step in promoting healing and supporting overall health is to replace harmful elements with nutrient-dense, healing foods and practices that nourish the body and reduce inflammation. Incorporating foods rich in essential nutrients can significantly enhance the body’s ability to repair and protect itself. Fatty fish like salmon and mackerel, for instance, are high in omega-3 fatty acids, which are known for their powerful anti-inflammatory properties and their ability to support heart, brain, and joint health. Bone broth, packed with collagen, amino acids, and minerals, helps strengthen the gut lining, promote joint health, and support the immune system. Fresh fruits and vegetables provide a wealth of vitamins, antioxidants, and fiber, which are critical for reducing oxidative stress and keeping the digestive system balanced. In addition to nutrient-dense foods, digestive enzymes can support the body's ability to break down and absorb nutrients more efficiently, helping to optimize digestion and reduce strain on the digestive system. Anti-inflammatory herbs like turmeric, ginger, garlic, and rosemary have long been valued for their ability to calm inflammation, boost immunity, and combat harmful bacteria. Incorporating these herbs into meals or supplements can enhance the healing process. Beyond diet, incorporating stress-relieving activities such as yoga and meditation is essential. Chronic stress can exacerbate inflammation and weaken the immune system, so regular engagement in stress-relief practices helps to regulate cortisol levels and foster a sense of calm. Proper sleep hygiene is equally important; restorative sleep allows the body to repair itself, manage stress, and maintain a healthy balance of gut bacteria. Together, these practices—nutrient-dense foods, digestive enzymes, anti-inflammatory herbs, stress relief, and good sleep—create a powerful framework for reducing inflammation and supporting long-term health.
Step 3:
The reinoculation phase focuses on reintroducing beneficial bacteria to the body to help rebalance the microbiota, which is essential for a healthy digestive system and overall well-being. This step involves adding good bacteria that can restore the gut’s natural balance, often disrupted by poor diet, illness, or prolonged use of antibiotics. The gut microbiota plays a critical role in digestion, immune function, and even mental health, so maintaining its balance is key to optimal health. In this phase, prebiotics and probiotics are commonly used. Prebiotics are non-digestible fibers that serve as food for beneficial bacteria, helping them thrive and multiply. Probiotics, on the other hand, are live microorganisms that, when taken in adequate amounts, can colonize the gut and support a healthy microbial environment. Probiotic supplements and fermented foods, such as yogurt, sauerkraut, kimchi, miso, tempeh, and water kefir, are excellent sources of these beneficial bacteria. Fermented foods naturally contain live cultures that can aid in digestion, improve nutrient absorption, and bolster the immune system. By reintroducing beneficial bacteria through these foods and supplements, the gut is reinoculated with a diverse range of microorganisms, helping to restore balance, support digestion, and promote overall gut health.
Step 4:
The final step in restoring gut health is to repair the intestinal lining, a crucial process for maintaining a healthy and functional digestive system. The gut lining can become damaged by factors such as poor diet, chronic inflammation, stress, or infections, leading to increased permeability, also known as "leaky gut." This condition allows harmful substances to pass through the intestinal wall into the bloodstream, triggering inflammation and other health issues. To counter this, specific nutrients and medicinal herbs are recommended to heal and strengthen the gut lining.
Omega-3 fatty acids are powerful anti-inflammatory agents that help reduce gut inflammation and support cellular repair. Zinc carnosine has been shown to protect the stomach lining and promote healing in the intestines by reducing oxidative stress and inflammation. L-glutamine, an amino acid, is a key nutrient for repairing and maintaining the integrity of the gut lining, as it provides fuel for the cells that line the intestines. Polyphenols, such as quercetin and curcumin, offer potent antioxidant and anti-inflammatory benefits, helping to reduce inflammation and encourage the healing process. Vitamin D also plays an important role in regulating the immune response and maintaining the health of the gut barrier. Incorporating these nutrients into your diet or through supplements, can effectively repair the gut lining, reduce inflammation, and support long-term digestive health. This repair process helps restore the integrity of the intestinal barrier, preventing toxins and harmful particles from leaking into the bloodstream and ensuring a healthier, more resilient digestive system.
“Although the steps may seem simple, they must be incorporated strategically to be effective. It is important to work with a practitioner who specializes in gut health for best results.” Dr. Firlande suggests. Improving your diet and lifestyle is also important for maintaining gut health. Eating plenty of fiber-rich foods, probiotics, and antioxidants can help to promote a healthy gut microbiome. Reducing stress, getting enough sleep, and exercising regularly are also important for keeping the gut healthy.
