Why is the gut important?

The gut refers to the gastrointestinal system, also called the gastrointestinal tract or GI tract. Organs that make up the GI tract include the mouth, esophagus, liver, gallbladder, pancreas, stomach, large and small intestines, and anus (1). In addition to handling the digestive system, the gut has a significant impact on many other processes in the body, including brain function, immune regulation, hormone balance, and more.

A healthy gut has more than 300 different species of bacteria, also known as the gut flora or gut microbiome, and immune cells that help with digestion and fend off infectious bacteria, viruses, parasites, and fungi.

A healthy gut also helps support our overall health and well-being (2) through the gut-brain connection. The nerves and hormones in our gut send signals to our brain when we are hungry or full. Neurotransmitters like Serotonin and GABA play an important role in our mental state (3) and are produced in the gut. These neurotransmitters help control our nervous system and contribute to our mood (4).

Many health problems can be traced back to an unhealthy gut. Learning how to heal the gut naturally starts with understanding how our bodies process food and why the digestive tract is so important to our health.

A diagram shows the digestive system. — An illustration of the digestive system.

What’s the importance of healthy digestion?

The body needs the right amount of nutrients from food and drink to maintain optimal health. Our body needs nutrients from proteins, fats, carbohydrates, vitamins, minerals, and water. For nutrients to be properly distributed throughout the body, the digestive system needs to be able to break down foods into smaller nutrients that can be absorbed by the body through the blood and used for growth, cell repair, and energy (1).

What is the process of digestion?

Digestion begins before food even enters the mouth. Has your mouth ever watered when someone mentions food? The mere anticipation of eating causes your brain to send signals that stimulate salivary glands to produce saliva, which contains enzymes needed to break down starches (5).

Food goes through three primary processes in the body: digestion, absorption, and elimination. Nerves and hormones help to control the movement and cellular communication needed for these processes to happen.

Chewing mechanically breaks down food and introduces it to saliva, allowing it to easily move through the esophagus and into the stomach. In the stomach, acidic gastric juices begin to chemically break down food and kill off any harmful microorganisms that may have been consumed. Muscles work to push the food into your small intestine, where most carbohydrate and fat digestion occurs. In the small intestine, digestive enzymes and bile help break down food into nutrients such as amino acids and sugars that the body can use. Anything that the body does not absorb and use becomes stool.

Common symptoms of gastrointestinal dysfunction:

Gut inflammation can cause a laundry list of symptoms throughout the body, not just in the gut. Since the gut is composed of nerves and hormones that communicate with the brain, neurological symptoms such as fatigue, brain fog, anxiety, and depression can present when the gut is inflamed.

An estimated 70% of the immune system is located in the gut, meaning that inflammation and gut malfunctions can cause immune dysregulation, leading to systemic body inflammation that can include aching joints and muscles and skin rashes (6). Likewise, if the integrity of the gut lining is compromised, pathogenic bacteria and endotoxins can leak through the gut lining (aka “leaky gut”) and make their way into the bloodstream. The immune system then identifies these misplaced toxins as foreign invaders and attacks, causing chronic inflammation and autoimmune conditions.

Other common gastrointestinal symptoms include:

Excess bloating and gas
Constipation
Diarrhea
Change in bowel habits
Alternating diarrhea and constipation
Abdominal pain
Acid reflux
Indigestion
Heartburn
Nausea and Vomiting
Loss of appetite
Binge eating
Weight gain or loss
Food intolerances
Bad breath

What are the common causes of digestive issues?

Harmful Pathogens

Gut inflammation can be the result of harmful bacteria, viruses, parasites, or fungi.

Bacterial infections can be caused by pathogens such as salmonella, E.coli, H. Pylori, C. diff (Clostridium difficile), SIBO (Small Intestinal Bacterial Overgrowth), and tick-borne pathogens like Ehrlichia, Bartonella, and Legionella (8). Viruses that can affect the gut include Cytomegalovirus and Epstein Barr Virus (EBV) (9).

Protozoa, Babesia, Giardia, Cryptosporidium are common parasitic infections that cause gut issues, just to name a few (10). Parasites are often introduced to the body via undercooked meat, unclean water, unwashed produce, and untreated domestic animals.

A common fungus that can cause gut inflammation is Candida, a type of yeast. While Candida is naturally found on the skin and in the gut, unbalanced gut flora can allow Candida to multiply and create unpleasant symptoms.

Thyroid Issues

The thyroid can affect the gastrointestinal system in many ways. One way involves the absorption of nutrients that are essential for thyroid health, like iodine and selenium. If the body isn’t getting enough iodine or selenium through diet, or if they aren’t being absorbed during digestion, this can lead to impaired thyroid function. Since hormones from the thyroid help regulate digestive function, a lack of these vital nutrients can lead to gastrointestinal symptoms.

Another example of how the thyroid affects the GI tract involves the thyroid hormones that stimulate motility (the stretching and contraction of the muscles). A compromised intestinal lining (aka “leaky gut”), can allow for various toxic substances to “leak” through the intestinal wall into the bloodstream and inhibit enzymes needed to produce thyroid hormones, which can then lead to digestive dysfunction (11).

Stress

Another major factor that can cause digestive issues is stress. Our autonomic nervous system is made up of nerves that extend from the brain to every major organ in the body, including the organs that make up the digestive system.

The autonomic nervous system involves the sympathetic nervous system, which triggers the “fight-or-flight” response. The parasympathetic nervous system, which triggers the “rest and digest” response, and the lesser-known enteric nervous system governs the function of the GI tract. The sympathetic, parasympathetic, and enteric nervous systems all interact.

When the body perceives a threat and moves into fight-or-flight mode, digestion slows down so that the body can use all its energy to face the perceived threat. If a person experiences chronic stress, chronic digestive issues are more likely to occur (12).

Other factors that may cause gastrointestinal issues include:

Eating a low fiber diet that’s high in sugar and processed foods (7).
Lack of exercise.
Traveling or changes in routine.
Not having a bowel movement when needed.
Overuse of medications like anti-diarrhea, antacids containing calcium or aluminum hydroxide, antibiotics, antidepressants, iron supplements, or narcotics.

How are gastrointestinal issues treated?

As with any illness, it is imperative to support the gut (and the immune system) by eating foods that resonate with your body – AKA foods that decrease inflammation based on your body’s individual needs. Since every body is different, elimination diets can help identify what foods help or hurt your body. These diets are meant to find foods that help to repair the lining of the gut. Some elimination diets include the GAPS diet, 4-Day-Rotation Diet, Elemental Diet, and Autoimmune Paleo Diet (AIP) (13).

Other foods and supplements that can help to repair the digestive system include fermented foods such as kimchi and yogurt, probiotics, fiber, collagen, hydrochloric acid, l-glutamine, licorice root, fish oil, aloe vera, peppermint, chamomile, and zinc.

It’s important to note that some gut disorders can be made worse by probiotics, so it’s best to first try an elimination diet guided by a professional. If parasites and/or other pathogens are the problem, then they need to be addressed in order for the gut to repair. At Living Health Holistic, we use ART to determine what supplements resonate with your body and if pathogens or other obstacles need to be addressed in order to get your gut health back on track.

Likewise, if stress is an issue, then it’s important to practice minimizing stress as much as possible. You can refer to our post on ways to raise your vibration here. It's imperative to your gut, immune system, and overall wellbeing to take care of your mental health. Here at Living Health, we use the EVOX biofeedback device by Zyto to support people on their journey to mental health. The EVOX helps identify and shift mental blocks and self-limiting beliefs that could be preventing people from reaching optimal health (14).

Here are a few more tips for supporting your digestive health:

Eat plenty of fiber throughout the day (at least 25 grams for women and 38 grams for men per day)
Drink at least 64 ounces to a gallon of water per day
Chew your food thoroughly
Don’t overeat
Reduce or eliminate common gut irritants such as gluten and dairy
Eat in a calm environment to promote healthy digestion
Use probiotics to help with bowel movements and healthy bacteria
Exercise regularly
Find ways to decompress and practice stress-management techniques
Consider adding supplements to help repair the gut

References

All About the Gut