How to Heal and Restore Your Gut Microbiome

What is the Gut Microbiome? 

The human digestive system includes trillions of microorganisms called the gut microbiota. Your gut microbiome may include more than 500 different microorganisms, making it one of the most complex microbial communities in the human body.

The gut microbiome is formed through a variety of factors including diet, environment, lifestyle and genetics. Current research is focusing on these variables and how they influence individual responses to diets and therapies. This knowledge may help with future advances in personalized medicine and nutrition.

The composition of microorganisms in your gut is important to your overall health and can affect your body’s regulatory and immune responses. A well-balanced and diverse microbiome prevents and controls infection by fighting off gastrointestinal pathogens and antibiotic-resistant bacteria.

Why is Gut Health Important? 

A healthy gut helps with digestion, boosts immunity, absorbs nutrients, and lowers your risk for disease. An imbalance in the gut microbiome leads to a condition called dysbiosis. This condition is often characterized by depletion of healthy bacteria or the growth of harmful pathogens in the gut. Studies link dysbiosis to chronic diseases such as diabetes, inflammatory bowel disease (IBD), psoriatic arthritis, colorectal cancer and cardiovascular disease.

Research also now links digestive health to mental health, showing that our bodies have bidirectional communication between the gut and the brain. Disruption in this communication caused by disease or imbalance of the gut microbiome can lead to or worsen conditions like anxiety and depression. In some cases, diet adjustments may provide relief for these conditions, which helps demonstrate the connection between a healthy gut and mental well-being.

Signs of an Unhealthy Gut 

Poor gut health, along with chronic stress and lack of sleep, often causes dysfunction of the immune system and its responses. When your digestive system is out of balance, you may experience ongoing adverse gastrointestinal (GI) symptoms like bloating, constipation and diarrhea.

Irritable bowel syndrome (IBS) is a functional disorder that affects up to 15 percent of the population. GI symptoms including recurrent abdominal pain and reduced microbial diversity in the gut often help diagnose IBS. A healthy gut flora helps prevent “leaky gut,” which occurs when the intestinal barrier weakens and becomes more permeable. This allows toxins from the GI tract to enter the bloodstream.

The use of antibiotics and antibacterial products, as well as low-fiber diets, also can contribute to imbalance of the gut microbiome. Antibiotics may change gut composition depending on the dose and duration of use.

“Antibiotics are great at fighting off bad bacteria, but they can disrupt the gut microbiome in the process,” said Olivia Hoskins, RDN, LDN, a registered dietitian at Claiborne Medical Center, a member of Covenant Health. “When patients are receiving antibiotics, we provide probiotics to restore the balance of healthy bacteria and combat GI distress.”

How to Improve Gut Health 

While responses to diets vary from person to person, a healthy and balanced diet will often improve microbial diversity and overall gut equilibrium. Shifting gut composition by increasing good bacteria supports your ability to fight off infection and disease. Diet improvements can outweigh even genetic and environmental factors in health outcomes for conditions such as diabetes, obesity and IBS, among others.

“Moderation and variety are keys to healthy nutrition,” said Hoskins, who recommends improvements based on individual health factors. “Daily servings of fiber, fruit and vegetables promote diversity of gut bacteria and overall digestive health.”

Best Foods for Gut Health 

The best foods for gut health help restore the balance of the gut microbiome. High-fiber foods like whole grains, greens and fruit contain prebiotics, which feed healthy bacteria as they move through the gut.

Probiotics are foods or supplements that contain live microorganisms intended to maintain or increase good bacteria in the gut. Yogurt, sauerkraut, kefir and kombucha all contain probiotics. Kimchi, another gut-healthy food, is made of vegetables fermented with probiotic lactic acid bacteria.

Plant-based polyphenols found in fruits, vegetable, legumes, nuts and seeds, and some whole grains, herbs and spices have compounds that also support gut health. They provide antioxidant and anti-inflammatory nutrients to protect against chronic illness. These functional foods combat potentially harmful microorganisms in the gut.

Worst Foods for Gut Health 

A study from the Centers for Disease Control showed that highly processed foods make up nearly 60 percent of many Americans’ diets. These foods are among the worst for gut health. They typically contain little to no fiber and are loaded with artificial flavoring and preservatives. Nutrition labels show long lists of ingredients that sound more like chemicals than natural food sources.

Ultra-processed foods are designed to trigger cravings and override signals of feeling full, making it easy to overeat. Your gut digests these foods easily, and quickly absorbs harmful ingredients such as sugar, trans fat and salt. Chips, commercially baked cookies and pastries, crackers and cereals with added sugar or color, candy and fast-food fall into this category.

While some foods are clearly poor choices when it comes to improving gut health, others may be harder to recognize. The foods below also may disrupt the gut microbiome, cause inflammation and put digestive health at risk. Gut-healthy diets limit these choices and focus on plant-based, high-fiber foods.

• Sugary beverages
• Artificial sweetener
• Excessive alcohol
• Fried foods
• Red meat
• Salty foods

Do ‘Gut Cleanses’ Work to Restore Gut Health?

Gut cleanses have become more popular as an attempt to remove toxins from the colon. But they may do more harm than good, so clinical experts generally don’t recommend them for treatment. Products and supplements promoted as detoxes or cleanses often disrupt the balance of beneficial bacteria in your gut. This can lead to new symptoms like infection and dehydration.

Your digestive system already performs its own “cleanse” by getting rid of waste material and bacteria from the gut. The colon absorbs needed nutrients from the food you eat and forms stool from the remaining solid waste, which helps maintain a healthy microbiome. Rather than quick fixes for gut health, experts recommend healthy eating patterns and seeking medical advice for any ongoing issues.

When to Seek Help    

There isn’t a one-size-fits-all approach to improving gut health. Consult your primary care physician or dietitian for nutrition plans to support your individual health needs.

“Anyone experiencing ongoing abdominal pain, unexplained weight loss, poor appetite, or recurrent vomiting or diarrhea should seek help from a medical professional,” said Hoskins. “GI specialists can evaluate your symptoms and recommend further treatment.”

Non-invasive screening tools can help assess and diagnose conditions such as inflammatory bowel disease and others. Medical experts recommend regular colonoscopies for colorectal cancer screening beginning at age 45.

Visit our website to learn more about gastroenterology services at Covenant Health or a referral to one of our GI specialists.