A healthy gut begins with avoiding unhealthy habits

Your gut health is more important than you may realize. Its effects extend to digestion, your immune system, and mental health. Yet, many individuals grapple with an unhealthy gut without fully understanding why.

Several factors can lead to an unhealthy gut, impairing your body’s ability to absorb nutrients, regulate sugar, and store fat. It can also let in toxins through the intestinal walls. Thus, maintaining a healthy gut is very important.

In this article, we’ll explore the contributing causes of an unhealthy gut, shedding light on factors that can disrupt gut health. Once you understand these factors, you can take proactive measures to regain and maintain a healthy gut.

But before going into what alters gut health, let’s first explain why gut health is important.

Why is gut health important?

Gut health is of paramount importance due to its profound impact on various aspects of our well-being. Here are some key reasons why maintaining a healthy gut is crucial:

Digestion and Nutrient Absorption:

Healthy guts are essential for digesting and absorbing nutrients from food. Gut microbiota, a complex community of microorganisms in our intestines, assist our bodies in digesting complex carbohydrates, proteins, and fats.

Scientific studies have shown that diverse and balanced gut microbiota is associated with improved nutrient absorption and overall digestive function.

Immune System Function:

Our immune system is largely based on our gut. The gut-associated lymphoid tissue (GALT) helps protect our body against harmful pathogens and toxins while tolerating harmless substances.

Gut microbiota is essential in supporting a healthy immune system, enhancing immune response, and reducing the risk of immune-related diseases.

Mental Health and Brain Function:

The gut-brain axis is crucial for mental health and brain function. Emerging research suggests that the gut microbiota can influence neurotransmitter production, neuroinflammation, and stress response, all impacting mental well-being.

Several studies have linked gut dysbiosis with anxiety, depression, and neurodegenerative diseases.

Inflammation and Chronic Diseases:
Inflammation contributes to various chronic diseases, including diabetes, obesity, and cardiovascular disease. The gut microbiota affects inflammation throughout the body. Dysbiosis, an imbalance in the gut microbiota, has been linked to chronic diseases and inflammation.

Metabolism and Weight Regulation:

The gut microbiota influences energy extraction from food, regulation of fat storage, and metabolism. A change in the gut microbiota composition has been linked to obesity and metabolic disorders.

Studies have shown that specific gut bacteria can affect energy balance, appetite regulation, and the metabolism of dietary compounds, underscoring the importance of a healthy gut for weight management.

Overall Well-being and Quality of Life:

Maintaining a healthy gut is crucial for physical health, overall well-being, and quality of life. Various gut disturbances can significantly impact daily functioning and quality of life, including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Conversely, promoting a healthy gut through lifestyle modifications, including a balanced diet and stress management, has improved symptoms and enhanced well-being.

In general, scientific evidence indicates gut health is essential for digestion, immunity, mental health, inflammation regulation, metabolism, and overall health. Nurturing a healthy gut through lifestyle choices that promote diverse gut microbiota and optimal gut function can profoundly affect our health and longevity.

Causes of an unhealthy gut

Identifying the underlying causes of an unhealthy gut is the first step to treating it. There are many factors that can contribute to an unhealthy gut, including:

Medications and Gut Health:

While medications are often necessary for treating various health conditions, some can unintentionally disrupt gut health. Researchers have found antibiotics, proton pump inhibitors (PPIs), anticholinergics, non-steroidal anti-inflammatory drugs (NSAIDs), laxatives, metformin, statins, and SSRIs among the culprits.

Let’s explore some commonly prescribed medications and how they affect gut health.

Antibiotics:

Antibiotics are indeed effective at preventing bacterial infections, but they can also harm beneficial gut bacteria, causing gut dysbiosis. Research has shown that prolonged or frequent use of antibiotics reduces gut microbiota, potentially leaving a void for harmful bacteria to thrive.

Proton Pump Inhibitors (PPIs):

PPIs are widely used to manage acid reflux and heartburn by reducing stomach acid production. However, stomach acid aids nutrient absorption and protects against pathogenic bacteria. Long-term use of PPIs can lower stomach acid levels, facilitating the growth of harmful bacteria.

To learn more about how low stomach acid affects our overall health and how to improve it, check out my previous posts.

Anticholinergics:

Several conditions, such as overactive bladder and respiratory disorders, are treated with these medications by blocking acetylcholine’s action. Unfortunately, anticholinergics can also slow down gut motility, leading to constipation and an imbalance in gut transit time.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs):

Pain and inflammation are commonly relieved with NSAIDs, but they can also irritate the gut lining, which leads to an increase in intestinal permeability, also known as “leaky gut.” As a result, toxins and undigested food particles may enter the bloodstream, causing inflammation and an immune response.

Laxatives:

Many people take laxatives to relieve constipation, but overuse can disrupt gut motility and lead to dependence. Long-term reliance on laxatives can weaken natural bowel movements and hinder the gut’s ability to function optimally.

Metformin:

These medications commonly prescribed for type 2 diabetes can alter gut microbiota composition. Some studies have found that metformin use reduces beneficial bacteria, leading to gut dysbiosis (6).

Statins:

Statins lower cholesterol levels and reduce cardiovascular disease risks. While they are generally well-tolerated, some individuals may experience gastrointestinal side effects, such as bloating, diarrhea, and indigestion, which can disrupt gut health.

Selective Serotonin Reuptake Inhibitors (SSRIs):

SSRIs are common antidepressants that can impact serotonin levels in the gut. Serotonin regulates gut motility and mood. Therefore, SSRIs may affect gut function and potentially lead to gut-related side effects (8).

Healthcare providers and patients alike must understand how these medications affect gut health. While these medications are essential for managing specific health conditions, it’s vital to consider potential gut-related side effects and take steps to mitigate them. It may be possible to support gut health while taking medication by taking probiotics or making lifestyle modifications, such as dietary changes.

Gut Imbalances and Dysbiosis

Scientific evidence emphasizes the importance of balanced gut microbiota for gut health. An imbalance in gut bacteria composition and function can seriously affect gut health and overall well-being.

Insufficient Good Bacteria

A healthy gut relies on the presence of beneficial bacteria, including Bifidobacteria and Lactobacillus species, which contribute to gut integrity, nutrient metabolism, and immune modulation. However, various factors, including antibiotics, poor diet, stress, and certain medications, decrease the number of these beneficial bacteria leading to an insufficient population. This imbalance compromises the gut’s ability to absorb nutrients and regulate the immune system.

Overgrowth of Bad Bacteria or Bacteria in the Wrong Location:

The overgrowth of potentially harmful bacteria or the migration of bacteria to incorrect parts of the digestive tract can also lead to an unhealthy gut. For example, an overgrowth of opportunistic bacteria like Escherichia coli (E. coli) or Clostridium difficile (C. difficile) can disrupt the gut’s delicate balance. These bacteria may produce toxins or enzymes that harm the gut lining and cause inflammation and gastrointestinal symptoms.

In addition, small intestinal bacterial overgrowth (SIBO), a result of colon bacteria moving into the small intestine, can cause digestive disorders and nutrient malabsorption.

Digestive Dysfunction and Bacterial Flourishing:

Gut dysbiosis is also influenced by digestive dysfunction, which fosters bacterial growth. Inadequate digestion of carbohydrates, for example, can result in undigested food reaching the large intestine, where certain bacteria use it as a fuel source. This can lead to bacterial overgrowth and fermentation, resulting in bloating, gas, and discomfort.

Furthermore, insufficient production of digestive enzymes, bile acids, or stomach acid can hinder proper digestion and contribute to the growth of bacteria in the gut.

Check out my previous post on gut dysbiosis or beneficial and bad bacteria to learn more about these topics.

Stress and Gut Health

Stress, whether it stems from daily pressures or extreme life events, can take a toll on our gut health. Scientific research has shed light on the intricate relationship between stress and the gut, which is undeniable.

When we experience stress, our body’s stress response system kicks into gear. One of the consequences of this response is a decrease in stomach acid production. This results in a more hospitable environment for opportunistic bacteria in the gut. These bacteria can disrupt the delicate balance of the gut microbiota and lead to digestive issues.

Moreover, stress can impact the release of vital substances involved in digestion. Stress can affect pancreatic enzymes, bile, and pepsin, which are crucial in breaking down food and absorbing nutrients. Altering the release of these substances can impede digestion and lead to gut discomfort and imbalances.

Therefore, managing stress is essential to promoting a healthy gut environment. The gut can benefit from stress management techniques such as mindfulness, relaxation exercises, regular exercise, and activities that bring joy and relaxation. Reducing stress can enhance gut health, support proper digestion, and maintain gut balance.

Exercise and Gut Health

Regular exercise is widely recognized for its numerous health benefits, including cardiovascular fitness, weight management, and improved mental well-being. Exercising is also important to gut health, but finding the right balance is crucial.

The gut can get hurt from too much exercise. Intense and prolonged physical activity has been associated with increased intestinal permeability, commonly called “leaky gut.” As a result, harmful substances such as toxins can enter the bloodstream through undigested food particles, potentially triggering an immune response and inflammation.

Conversely, insufficient physical activity can hinder the growth of beneficial bacteria in the gut. Research shows that exercise increases the diversity, abundance, and growth of good bacteria in the gut.

A healthy gut requires an optimal balance of exercise. This balanced approach will promote a healthy gut environment and support overall well-being. Engaging in regular exercise can help our gut microbiota stay healthy.

Diet and Gut Health

Research consistently highlights the critical role diet plays in gut health. Our dietary choices directly influence the composition and function of the gut microbiota, ultimately impacting gut health and overall well-being.

A diet consisting primarily of ultra-processed foods without essential nutrients is detrimental to the gut. Such a diet is often low in fiber, which is vital for gut health. As a prebiotic, fiber helps nourish and maintain beneficial gut bacteria.

Additionally, fiber contributes to the bulk of stools, facilitating regular bowel movements and supporting digestive health. Therefore, lack of fiber in the diet starves the gut of the fuel it needs to thrive.

You can read my previous posts about fiber if you want to learn more about it.

In addition, diets lacking polyphenols, which can be obtained from fruits, vegetables, and other plant foods, also harm gut health. Polyphenols possess antioxidant and anti-inflammatory properties, which can help maintain a healthy gut environment and support beneficial gut bacteria.

Various colorful fruits, vegetables, whole grains, and legumes can provide an abundance of polyphenols essential for gut health.

Other Factors Influencing Gut Health

Aside from the factors mentioned above, many others can significantly affect gut health. These factors include poor sleep quality, excessive alcohol consumption, artificial sweeteners, and vitamin and mineral deficiencies:

Quality sleep contributes to a healthy gut. A lack of sleep has been linked to changes in gut microbiota composition, increased gut permeability, and hormone imbalances in the gut. Prioritizing sufficient and restorative sleep can support optimal gut health.
Excessive alcohol consumption adversely affects the gut. Alcohol disrupts gut bacteria balance, contributes to gastrointestinal inflammation, and compromises gut barrier function. For a healthy gut, it’s important to avoid alcohol consumption.
Artificial sweeteners, commonly found in sugar-free products, can adversely affect gut health. Research suggests that artificial sweeteners can disrupt the composition and function of the gut microbiota, potentially leading to imbalances and metabolic disturbances (6). Natural sweeteners or decreasing overall sweetener consumption may benefit gut health.
Vitamin and mineral deficiencies can also impact gut health. A healthy gut lining, a healthy immune system, and gut well-being depend on adequate intake of essential vitamins and minerals. A varied and balanced diet, including nutrient-dense foods, can help prevent deficiencies and support optimal gut health.

Final words

Achieving a healthy gut requires a comprehensive approach, guided by a knowledgeable practitioner, to determine the best treatment protocol for optimal healing. When we better understand the causes and consequences of gut dysfunction, we can alter our diet, lifestyle, and behavior in a transformative way.

Merely relying on high-quality supplements or medications to address an unhealthy gut without addressing the underlying causes is like applying a temporary band-aid to symptoms. The key lies in addressing, correcting, and changing the very factors that led to an unhealthy gut in the first place.

Hence seeking professional guidance and making proactive changes are essential for achieving a healthy gut. As a practitioner, I am here to support you in finding the right approach for optimal healing. Let’s work together to unlock the secrets to a healthy gut and embark on this transformative journey towards sustained improvements.