The modern epidemics of allergies, autoimmunity, anxiety, depression, obesity, and other chronic conditions might all relate – at least in part – to the health of the gut. The idea that gut health affects the body as a whole is not new (Hippocrates said this 2400 years ago), but the scientific evidence to support it is growing by leaps and bounds.
The National Institutes of Health (NIH) launched the Human Microbiome Project in 2007 and then began exploring the role of the gut microbiome in health and disease in 2014. Studies are starting to unravel mechanisms of how gut health relates to the brain, the hormones, the immune system, and more.
It’s safe to say that almost EVERYONE could benefit from improving the health of their gut. But what does that mean? Where do we begin?
When I set out to write an article about healing the gut, I realized that there were already dozens of incredible articles written on this topic. Instead of recreating the wheel, I decided to curate some of the top articles on healing the gut from 2018. Read on to learn about protocols, foods, and pitfalls to keep in mind when healing the gut.
Protocols for Healing the Gut
One of the most common manifestations of poor gut health is “leaky gut.” Leaky gut means that there is increased permeability of the intestinal lining, which allows food particles, bacteria, and toxins to enter the body. Leaky gut is almost always accompanied by inflammation and an imbalanced gut microbiome.
Dr. David Jockers, a chiropractor and functional nutritionist, published a comprehensive explanation and protocol for leaky gut on his blog this year. Dr. Jocker’s Leaky Gut Protocol begins with a summary of the many things that can trigger intestinal damage – ranging from diet to antibiotics, infections, and stress. He then explains how small intestinal bacterial overgrowth (SIBO), candida overgrowth, or parasites can contribute to leaky gut. Finally, he details a 30-day protocol to reset, re-inoculate, and rebuild the health of the gut.
Dr. Jill Carnahan, MD, posted 9 Simple Steps to Heal Leaky Gut Syndrome Fast on her functional medicine blog. Her steps include removing toxins, adding detoxification factors, and taking probiotics, digestive enzymes, glutamine, and other nutritional supplements. Dr. Carnahan encourages anyone to follow these simple steps as a “gut reboot” to recover from times of stress or poor eating.
The Gluten Free Society shared 10 Steps to Heal Leaky Gut Syndrome Naturally, including a comprehensive infographic. Their ten steps suggest a period of intermittent fasting or a liquid diet, followed by avoiding difficult-to-digest foods and adding in dietary supplements. They also recommend asking your doctor about tests for food allergies and gut infections and being wary of certain medications.
Foods to Heal the Gut
Dr. Axe, DC, posted an article in July of 2018 titled The Leaky Gut Diet and Treatment Plan, Including Top Gut Foods. This article summarizes the 4 R’s – remove, repair, replace, and rebalance. The 4 R’s represent an approach to healing the gut that is well-accepted and widely used by functional medicine practitioners. Dr. Axe provides a list of gut-healing foods, including bone broth, raw cultured dairy, fermented vegetables, and more.
Dr. Mark Hyman, MD, also shared an article about How to Feed Your Gut. The emphasis of his article is on avoiding foods that disrupt the microbiome and focusing on foods that nourish the microbiome. He encourages people to eat fiber-rich foods (to feed the gut bacteria) as well as fermented and cultured foods (for their probiotics).
Pitfalls When Healing the Gut
Some people start to feel worse when they begin to repair the gut. Dr. Amy Myers, MD, addresses potential pitfalls in her article titled 10 Mistakes You’re Making When Repairing a Leaky Gut. She warns people not to eat too many raw vegetables, not to eat too many fermented foods, not to take certain medications, and not to skimp or cheat on gut-healing protocols. If you are venturing to heal your gut, this is an article not to miss.
Common Themes
Most experts and functional medicine practitioners take a similar approach when it comes to healing the gut. They remove offending factors, repair the gut lining, replace nutrients, and rebalance the microbiome. Because every person is different, however, no single protocol will be best for everyone. If there are underlying conditions, like SIBO, candida, or other infections, these need to be addressed separately.
If you are generally healthy and looking to support the health of your gut in natural ways, the information in the articles referenced above gives you an excellent place to start. If you are struggling with any health conditions, however, it is best to work closely with an integrative healthcare practitioner who can customize a protocol for you.
Hippocrates stated 2400 years ago that “all disease begins in the gut,” and modern science is beginning to prove that this is true. If you are serious about cultivating the best version of yourself, you will be wise to pay close attention to the health of your gut.
