61 percent of Americans have at least one GI symptom every week, according to a 2019 study. Top complaints include heartburn, abdominal pain, bloating, diarrhea, and constipation. Sadly, the burden seems to be getting worse over time: heartburn increased 47% between 2005 and 2009, and hospitalizations for digestive disease increased by 35% between 1998 and 2004. Each year I see more and more clients coming to me for help with SIBO (small intestinal bacterial overgrowth) or IBS (irritable bowel syndrome) symptoms.
For a long time, gut issues were seen as non life threatening, but now we know better. Gut health is closely tied to the immune system (in fact 70% of immune cells are located in the GALT tissue of the gut), and an impaired gut is linked to increased risk of cancer, obesity, heart disease, and severe Covid-19. Because of the gut-brain connection, microbiome health is intimately related to mental well being. With depression and anxiety at an all time high, it makes sense to start paying closer attention to our guts.
Why do we see so many gut issues today? Here are the three top reasons, in my opinion:
Stress: This is one of the main reasons the modern world is a complete mismatch with our biology. We’re equipped with stress response that would save our lives if we were running from a tiger: biological functions that have to do with fighting or fleeing are increased; functions that have to do with resting and digesting are decreased. But when that stress is constant (work and family demands, financial stress a global pandemic, racial inequality), we end up with chronic digestive issues that become more server in times of acute stress (Antacids sales spiked during the onset of the pandemic and election season last year ). In addition, stress increases hormones and inflammatory cytokines that physically damage the gut lining. It’s not a pretty picture!
Our industrial food system: We’re not eating the same foods that we evolved to eat—far from it. As a nation we’ve become accustomed to highly palatable processed foods and sugar dietary staples. These foods cheap to produce and highly rewarding—which means big bucks for the food industry. But they alter the gut bacteria in a way that causes inflammation and GI damage, increasing the risk of chronic disease. And because these foods are now everywhere (and addictive), overconsumption is rampant.
The hygiene hypothesis: Put simply, we’re too clean! Exposure to microorganisms during childhood allows for better colonization of the gut microbiome, which is then more resistant to infection and inflammation later on. Widespread use of antibiotics and sanitizing household products has led to less diverse microbiomes, and thus weaker immune systems. Children who grow up in homes with dishwashers have a higher rate of food allergy, and kids whose families use household bleach have more respiratory infections. IBS rates are higher in the western world compared to developing countries, but as countries become more westernized, their gut issues increase as well.
Well that’s all very sobering. What can we do to improve our gut health?
There are many gut healing supplements on the market, and you can work with a practitioner to experiment with them. But I believe that lifestyle is far more important when it comes to improving gut health–there is no magic bullet probiotic that will reverse inflammatory damage of poor choices. Here are my top tips for improving your gut health:
Reduce stress. Your work ethic is impressive, but how about redirecting some of that energy into a fun workout? Limit your screen time and get outside more. Try meditation apps like Calm or Headspace. Find a professional to speak to if you’re going through a stressful event–it’s 2021, there’s no shame in seeking help.
Eat more fiber: Fiber feeds our friendly gut bacteria, so they can thrive and support a healthier gut. Fill half your plate with vegetables, and include nuts and seeds (especially chia) in your diet. Avocados are an amazing source of fiber as well (can you imagine a more perfect food on the planet?)
Avoid processed foods, sugar, and alcohol. Use these as treats (I’m not a monster), rather than everyday staples. Increase your protein if you find yourself battling cravings throughout the day. Find relaxation in non-food rewards like a taking a bath, lighting a candle, calling a friend, or enjoying a cup of tea (I’ve become partial to Buddha CBD teas lately)
Get your hands dirty. Yes, we’re in a pandemic and handwashing is important. But in between washings, expose yourself to some gut-healing dirt! Go for a hike. Pet a dog. Swap your antibacterial cleaning products for less hyper-sanitizing ones (soap does not need to be antibacterial to kill coronavirus).
Work these recommendations into your daily life, and see if you don’t start to notice a happier, healthier gut.