How to heal your gut
Gut healing has become a bit of a buzz word in the health and nutrition world over the past few years, and so it should be, the gut is the epicentre of all health. Symptoms such as bloating, gas, brain-fog, depression, hormonal imbalances, skin complaints and many more, can be attributed to poor gut function and imbalances in the gut microbiome.
When I first started with the Crohn’s it was the time of the low residue approach, aka the ‘white bread and boiled sweets’ diet. It really was all about calories in and keeping on the weight while reducing fibre to the absolute minimum. What were they even thinking? Don’t get me started on why this approach is so harmful. Nevertheless the idea that there's no point in eating food which your body just can’t digest is a valid one. Which is why if you are currently struggling with digestive issues then healing the gut might be a bit more complicated than eating a lot of pre and probiotics and necking some bone broth. Whilst these are all gut friendly foods, this strategy could worsen symptoms in the short term. For an already compromised gut a gentler approach might be more suitable. Here are some things to consider.
1. Prioritise digestion
This means looking at foods, combinations and ways of cooking foods which are easier on the digestive tract in order to give you a bit of a rest and ensure that what is going in, gets absorbed. Slow cooked foods, soups and stews are really useful here as they are easy to digest while maintaining nutrient value really well. Optimising nutrient status is really important for cell turnover and gut wall repair.
Smoothies are also a useful way of getting in a good amount of fruits and vegetables whilst going easy on the stomach. Berries, leafy greens, well cooked cabbage (see my gut healing cabbage soup recipe) olive oil, and oats (overnight oats recipe) are all staples. Add in anti-inflammatory herbs and spices such as garlic, ginger, turmeric (see below). Depending on the individual you may also want to completely eliminate whole grains, pulses and legumes for a short period of time as they can be aggravating for some people. And simplify meals initially, so combine a protein source with vegetables or carbohydrates with vegetables rather than mixing everything as this will lighten the load on the digestive system.
2. Find out what the issue is.
If you’ve been struggling with your gut for a long time then getting to the bottom of what’s going on is key. What are the disruptors for you? A first stop could be your GP they will be able to rule out more serious GI issues (and probably diagnose IBS), this is important, especially if you have blood in the stool.
But if you are frustrated that you aren’t getting any answers or you have been diagnosed with IBS or IBD then investing in some functional testing to find out what is really going on can save you a lot of time, avoiding trial and error, and lead you to better quicker outcomes. Tests can look at potential pathogens, microbiome profile, intolerances and allergies, pancreatic function and breakdown and absorption profile. You’ll need to do this with a practitioner who can guide you through the process and then advise on the best course of action.
3. Regulate eating. This is really a lot more important than people think. We’re so used to eating standing up, while chatting to a friend, talking on the phone, or catching up with emails but all of these actions will impair your digestion, so if you’re looking at getting the most out of the food you’re eating there are some basic rules.
Rules of eating:
Eat meals regularly, at the same time each day.
Eat sitting down at the table, make it a ritual.
Make the food the main event. Remove other distractions.
Breathe. Take a few deep breaths before you eat to get you back into a rest and digest state.
Eat your food slowly, chew properly.
Notice what you are eating and really enjoy it.
Don’t drink gallons of water while eating it will wash away your digestive juices.
Relax for 5-10 mins afterwards.
Leave 12-14 hours overnight for your body to digest and assimilate the food you’ve eaten the day before.
Don’t snack/graze, leave plenty of time between meals for your body to digest properly.
4. Remove toxins. This is a no brainer in terms of giving your body the best chance of healing. Don’t put anything in its way. This is a broad field and includes, food intolerances, alcohol, refined sugar and processed foods, as well as stress. Have a look at what you are putting on your skin, remember how skin patches are used to administer medicines, that’s because what you put on your skin goes into your body, be aware of the cleaning products you buy and what’s in them. Think about the environmental chemicals, pesticides and mould you may come into contact with either at home or in the workplace. Have a think, take inventory and makes changes where you can. As products run out replace them with a toxin free version.
5. Reduce inflammation. Before building your beautiful new gut microbiome you need to put out the fire. Good nutrition and the removal of toxins will help with this but there are some high impact anti-inflammatory nutrients which you can introduce to really get you started.
Anti-inflammatories:
Curcumin found in turmeric, combine with black pepper for better absorption [1] [2]
Fish oils. Try to eat oily fish 3 times a week
Quercetin [3]
Green tea
Ginger
For more check out my blog “8 ways to fight inflammation”
6. Introduce some soothing and healing nutrients. For most people with a compromised gut lining the protective mucosal layer which protects it, is also compromised. Certain nutrients are mucesalginous, providing a gel-like coating which can help do the job for you whilst the gut repairs. Try slippery elm, aloe vera [4] [5], marshmallow root or chia seeds (chia pudding recipe). L-glutamine [6] is a key nutrient for gut healing. It increases cell turnover to help rebuild the gut barrier. You can supplement it or eat it.
L-glutamine food sources:
chicken, fish, dairy
cabbage, spinach, beets
tofu, lentils, beans, peas
7. Remove or regulate stressors and negative emotional factors. There is a very intimate and complex relationship between the gut and the brain (read full blog post), you can eat a beautiful diet and take all of the supplements you want but if you hate your boss and you’re spending a good proportion of your day angry, upset or anxious then the chances are your gut is going to carry on telling you about it. This is usually the most difficult area to address, it may require life changes or a committed regular mindfulness or relaxation practice. Sometimes it can be as simple as restarting an old habit and finding joy in life again. But addressed it must be, because if stress is the thing that has got you here, addressing it is going to be a big part of the way you get out. Adaptogens, plants that regulate stress response, like Ashwaghanda, Rhoiola and Ginseng can help as a buffer, but if you’ve been suffering with long term gut issues and there’s something in your life you need to sort out, this should become a priority.
8. Move your body
Super high intensity training is a stressor and can exacerbate gut issues, at the same time, sitting in front of a screen with your belly scrunched up in a chair all day is not going to help you either. Movement which nourishes the body while reducing stress is ideal for gut healing, think yoga, pilates, tai chi, long walks outside and slow cycles through the park.
9. Rest and Sleep. You already know that when you are asleep your body is doing its housekeeping and repair. Relaxation and sleep are so important in convalescence, you simply need it in order for it to recover. Unfortunately poor gut health can be a reason for poor sleep, so you might be caught in a bit of a catch 22. Be kind to yourself and create a really nice environment, conducive to sleep.
Some tips for great sleep
Cut out screen time at least 1 hour before bed
Take a hot bath with 2 cups of epsom salts
Make sure the room is really dark and quiet
Make sure it’s ‘Goldilocks’ temperature
Read a good book
Drink a relaxing herbal tea (lemon balm, camomile and Pukka’s night time are some good ones)
Take a magnesium supplement before bed
Try lavender room spray or pulse point roll-on
No one thing is going to crack it. Gut healing has to be a holistic approach, there are so many things at play. Our Western medical approach demands a simple fix but our bodies don’t really work that way so you may need to be patient, be curious and address a few different things. Go slowly at first and then later you’ll be able to add in the higher fibre foods, ferments and probiotics. Once your gut is in better shape you may well be able to add back food which were causing you problems and push the boundaries from time to time. If you do it right you’ll be able to find a long term strategy which works for you, is easy to implement and leaves you symptom free. It might take a bit of time, but it will be worth it.
References:
Scazzocchio, B., Minghetti, L., & D'Archivio, M. (2020). Interaction between Gut Microbiota and Curcumin: A New Key of Understanding for the Health Effects of Curcumin. Nutrients, 12(9), 2499. https://doi.org/10.3390/nu12092499
Burge, K., Gunasekaran, A., Eckert, J., & Chaaban, H. (2019). Curcumin and Intestinal Inflammatory Diseases: Molecular Mechanisms of Protection. International journal of molecular sciences, 20(8), 1912. https://doi.org/10.3390/ijms20081912
Shen P, Lin W, Deng X, Ba X, Han L, Chen Z, Qin K, Huang Y, Tu S. Potential Implications of Quercetin in Autoimmune Diseases. Front Immunol. 2021 Jun 23;12:689044. doi: 10.3389/fimmu.2021.689044. PMID: 34248976; PMCID: PMC8260830. https://pubmed.ncbi.nlm.nih.gov/34248976/
Ried K, Travica N, Dorairaj R, Sali A. Herbal formula improves upper and lower gastrointestinal symptoms and gut health in Australian adults with digestive disorders. Nutr Res. 2020 Apr;76:37-51. doi: 10.1016/j.nutres.2020.02.008. Epub 2020 Feb 8. PMID: 32151878. https://pubmed.ncbi.nlm.nih.gov/32151878/
Sánchez M, González-Burgos E, Iglesias I, Gómez-Serranillos MP. Pharmacological Update Properties of Aloe Vera and its Major Active Constituents. Molecules. 2020 Mar 13;25(6):1324. doi: 10.3390/molecules25061324. PMID: 32183224; PMCID: PMC7144722
Perna S, Alalwan TA, Alaali Z, Alnashaba T, Gasparri C, Infantino V, Hammad L, Riva A, Petrangolini G, Allegrini P, Rondanelli M. The Role of Glutamine in the Complex Interaction between Gut Microbiota and Health: A Narrative Review. Int J Mol Sci. 2019 Oct 22;20(20):5232. doi: 10.3390/ijms20205232. PMID: 31652531; PMCID: PMC6834172. https://pubmed.ncbi.nlm.nih.gov/31652531/
