Key points:

• Good health starts in the gut;
• You are what you eat AND ABSORB;
• Looking for underlying causes for the rise in chronic health concerns – leads back to gut health, and the system that ultimately runs gut health: the nervous system;
• What we are doing differently now vs. decades to centuries ago/ cross culturally wrt food practices/ lifestyle practices
• Given the growing scientific evidence of the importance of the gut microbiome (the collection of micro-organisms and symbiotic bacteria that support our overall gut health), it becomes even more critical to be aware of the impact of our diet on digestive function and wellness.

Overview of digestion

• Gut: mouth, throat, stomach, intestines: small and large (colon), rectum, anus
• Accessory organs: liver, gallbladder, pancreas, appendix, omentum
• Nervous system: brain, vagus nerve, enteric plexus, migrating motor complex
• Microbiome: micro – tiny; biome – living… the tiny living creatures in our gut (bacteria, yeast/ fungi, viruses)
  • Nutrient absorption
  • Make enzymes, vitamins and amino acids
  • Produce short chain fatty acids (butyrate, propionate, acetate) that keep gut lining healthy and enhance gut immunity
  • Activate flavonoids
• Depleted by stress, diet high in processed foods/ refined carbs/ flour/ sugar/ low in fiber-rich plants, non-organic foods (pesticides, antibiotics), birth method (c-section), infant feeding, pharmaceuticals (namely antibiotics and antacids, but also others like meds for anxiety and depression), over-eating, lack of exercise, alcohol use and abuse (antiseptic)
• Domino effect: low enzyme levels/ low acids à no killing of pathogens; set up residence, good guys killed off, putrefaction of foods vs/ healthy fermentation, toxins produced, “leakiness” of gut, irritation of gut lining, activation of immune system, overload of liver, toxic bile, recirculation of toxins, hormones, cholesterol; constipation, diarrhea

Strategies:

• 4 Rs: remove (get rid of the “bad guys”: problematic foods, bacteria, viruses, yeast, parasites, etc.), replace (put back in: enzymes), re-inoculate (get the good bacteria and beneficial yeast back in), repair (the gut lining using bone broth, amino acid powders, especially l-glutamine, fish oils)
• Remove: Take natural anti-microbials if suspected “dysbiosis” (oil of oregano, garlic, pau d’arco, etc.)
• Remove: Avoid flours (all flours, not just gluten) and sugar, reduce/ eliminate dairy and all other problem foods for you;
• Remove: Ensure regular bowel movements – for constipation look at magnesium, hydration, probiotics/ for diarrhea look at psyllium, charcoal, bentonite;
• Replace: Chew food well;
• Replace: Take enzymes/ apple cider vinegar;
• Replace: Activate vagus nerve: stress reduction/ gargle/ sing/ relax/ pray/ move/ meditate
• Replace & Re-inoculate: Eat fermented foods
• Re-inoculate: Take probiotics
• Repair: Practice fasting (12 hours minimum)
• Repair: Leave 4-5 hours between meals
• Repair: Castor oil packs

Functional Foods for a Healthy Gut

Over the last few years there has been an increased interest in foods that do more than just provide basic nutrition. These foods are often referred to as functional foods; a term, first introduced in Japan in the 1980’s. Functional foods have sometimes been defined as “any food or food ingredient that may provide a health benefit beyond the traditional nutrients it contains.”

Many, although not all, functional foods are whole foods which provide a rich source of fiber to the diet. As well as providing other health benefits, these foods can in turn support good gut health.

A few of many examples of Functional Foods

• Fiber-rich foods (psyllium, chia, ground flax) – 1-2 Tbsp 2xd;
• “Bitters” (artichoke, arugula, dandelion (tea), lemons, grapefruit) as these get things squirting;
• O Shown to reduce cholesterol and the risk of cardiovascular disease, oats are also a good source of manganese;
• Rich in lycopene, betacarotene, and vitamin C, studies indicate that tomatoes may reduce the risk of prostate cancer.  They have also been shown to reduce the risk of heart disease and to support bone health (note: some people may be sensitive to tomatoes if they need to avoid nightshades);
• These may help reduce the risk of urinary tract infections while providing a rich source of antioxidants;
• Studies show that a diet high in cruciferous vegetables is linked to a reduced risk for cancer;
• Lacto-fermented foods. Those foods which have been made by allowing natural bacteria and yeast to feed on the sugars and starches in foods. This process creates enzymes, increases nutritional content, and adds beneficial probiotics to the foods.

Types of Fermented Foods

Found in many cultures around the world, fermented foods are a healthy way to support overall gut health.  Examples of different types of lacto-fermented foods include:

• Traditionally fermented sauerkraut
• A spicy fermented cabbage dish from Korea.
• Soybeans that have been naturally fermented, found in a number of Asian cultures.
• A fermented tea, origins unknown but it appears in many cultures.
• Made from fermented milk, this is similar to yogurt but thinner and with more probiotic activity originating in the Caucasus mountains.

Adding these probiotic organisms to the digestive tract can improve digestive capacity. This is because they can improve the production of hydrochloric acid. Conversely when there is an excess of stomach acid, adding fermented foods can support and protect the intestinal lining.

Adding lacto-fermented foods also supports the release of digestive enzymes throughout the digestive system (stomach, pancreas, and gallbladder), these enzymes help to improve digestion, digestibility, and nutrient absorption from food.

Although lacto-ferments, are easy to make at home, they do require monitoring, temperature control, and an understanding of the fermentation process. Purchasing these, either at a grocery store or online, may be a simpler option, especially for those just getting starting with adding these types of foods to their diet.

Challenge: Add at least one new functional food to your daily diet

https://www.backtoyouroots.com/ – locally made fermented foods available for purchase.

http://www.kristenscultures.com/ – locally made foods; also classes available to teach you how to ferment your own foods.

www.culturesforhealth.com – Great website that has for purchase items to get started on your own fermenting journey, as well as fantastic “how-to” guides, recipes and more (sourdough, yogurt, kombucha, kefir, vegetables, cheese and tempeh).

We all know inflammation: it is the red and painful knee that swells up after we have tripped and fallen on it.  It is the sore, scratchy throat that arises when we are coming down with a cold; it is the sneezes, the drippy nose and itchy eyes that come about after exposure to a very dusty room or a pile of old fall leaves.

Acute inflammation happens when our body is exposed to a stressor, like a fall against hard concrete, a virus or a large amount of an allergenic substance.  It is a natural response of our body to attempt to deal with the stressor.  The response is the same in all cases, in Latin acute inflammation is known as “rubor”, “tumor”, “calor”, “dolor”: redness, swelling, heat & pain.

• Our blood vessels dilate (prostaglandin signaling molecules encourage this) thus allowing blood to arrive at the site of injury (redness);
• Within the blood that arrives at the site of injury are many particles: a significantly increased number of the white blood cells (lymphocytes, neutrophils, eosinophils, basophils, macrophages), platelets, antibodies, and chemical signaling molecules, aka cytokines, to name a few. These arrive at the site of injury and leech out into the tissues to begin their repair work (swelling);
• This increased activity and blood and fluid flow cause increased warmth in the area (heat);
• With all the fluid accumulating in the tissues the tissue integrity is distorted and many of the chemical signaling molecules (prostaglandins, pro-inflammatory cytokines (ILs, TNF), histamine, bradykinin and C-reactive protein to name a few) cause an irritation to the tissues (pain).

A fifth hallmark sign of inflammation that occurs as a result of the above processes is loss of function.  The swelling and pain limit our ability to function and we lose mobility in order for us not to perpetuate the injury.  This is meant to be a rapid and temporary process whereby whatever caused the initial injury is removed (we don’t keep falling/ our body successfully fights the virus/ we get ourselves away from the dusty environment/ etc.), our body can cease its inflammatory response and it can clear away the debris of cellular material that resulted from the repair efforts.

Think of having to tend to something in your home – maybe a leaking tap.  You must bring with you the tools, sealants, perhaps new pipes or valves necessary to fix the leak in the pipe.  In the process, your “repair site” (in this example, perhaps the space around your bathroom sink, where you are tending to the leak) gets messy as you fix what needs attention.  Tools are brought out, set out, used, set back down, etc.  Once you are done with the repair process, everything needs to be put away: back in the tool kit and set back neatly on your utility room shelf, for the next time they are needed.

If we left these useful tools around or didn’t quite fix the leak so kept the tools at the ready, things would be left congested and dangerous.

The site needs to be cleaned up, and so it is with the body.

Chronic inflammation results when we are continually exposed to a stressor to the body and the inflammatory response is perpetuated, and/ or when the body’s capacity to clear away the debris is overwhelmed.  In this case the swelling, pain, redness and heat generally diminish somewhat, in varying degrees depending on the person and the type of inflammation, but these symptoms do not completely resolve.  The loss of function continues and the affected tissues are no longer able to do their jobs.

This is why we are understanding, in the medical world, that all diseases can be linked back to chronic inflammation: from diabetes, cancer, arthritic diseases, cardiovascular disease, autoimmune illness, hormonal dysfunctions all the way to neurodegenerative disorders like Alzheimer’s and dementia.  Whatever tissue is being damaged (pancreas/ insulin receptors to brain cells) loses its function due to ongoing inflammation.

Perhaps you haven’t been diagnosed with one of these conditions – this doesn’t mean inflammation is not at work in your body.  Because disease exists on a spectrum with health, if you are any where outside of the optimal health spectrum for you, you likely have inflammation going on: blood sugar imbalances, frequent infections, allergies, low energy, memory issues, joint/ muscle ache, to name just a few, are all inflammatory conditions.

So what causes chronic inflammation?

This is a loaded question and many things result in the persistent tissue damage that is inflammation.  I often like to think of the “total load” theory in that our body can handle a few insults but the higher the number of insults to the system to less of an ability it will have to mount an appropriate response.  So, this might be due to a chronic infection (bacterial, viral, parasitic, fungal/ yeast/ mold), exposure to detrimental environmental factors (unhealthy air, pollutants, perfumes, molds, solvents, dust, high amounts of pollens/ grasses, etc.).

A significant cause of ongoing chronic inflammation is our diet.  Many of the foods we eat in our modern-day diet stimulate inflammation in the gut wall.  This causes a decrease in integrity of the gut wall which allows many of the pro-inflammatory molecules and allergens to pass through into the blood stream and create more issues.

Another significant cause of ongoing inflammation is poor circulation that is resultant from lack of exercise, a sedentary lifestyle, not engaging in activities (exercise, saunas, getting hot!) that allow us to sweat, avoid exposure to temperature extremes.  The latter point may seem odd but when we are constantly moving from one temperature-controlled environment to another and not having the opportunity to get hot or to get cold and allow our own bodies to thermo-regulate, a process that requires a circulatory system response they lose this ability – use it or lose it!

What can we do about it?

Following an anti-inflammatory diet is key.  You will read many different versions of anti-inflammatory diets if you search for them.  The bottom line is the need to avoid processed foods, sugars, soda pop, refined carbohydrates and minimize non-organic foods (especially meats), alcohol and caffeine.  Refined carbohydrates include breads, muffins, pastas, cookies especially those made from gluten-containing flours (like wheat).  Commercial dairy products promote inflammation and need to be avoided as do hydrogenated fats and processed oils (corn, canola, palm, soy).  Processed meats and artificial sweeteners also need to be eliminated.

And to consume lots of omega-3 fatty acid rich foods like good quality fish, avocado, extra-virgin olive oil, olives, unrefined flax oil, raw walnuts, almonds and raw seeds like hemp, flax, chia, pumpkin, sesame and sunflower.  These help to mitigate the inflammatory response.  Eating high fiber foods like vegetables and whole grains (quinoa, rice, oats) decreases many of the chemical messenger molecules that promote inflammation.  It is also important to ensure that the gut microbiome stays healthy so that means taking probiotics (“good” bacteria), eating prebiotic rich foods (fiber!) and avoiding those foods that feed pathogenic (“bad”) bacteria and yeast and other harmful microorganisms.

Healthy Foods:

• Foods in their fresh, raw, natural state. Locally grown, organic and non-GMO where possible.
• Foods without labels! Produce, whole grains*, eggs, nuts, seeds, good quality meat products.
• *Gluten-free whole grains in moderation: rice, oats, quinoa, buckwheat.
• Fruits and vegetables.
• Wild caught or sustainably farmed seafood; free-run poultry, grass-fed, naturally raised beef and wild game.
• Healthy fats from nuts, seeds, olives, avocado and fish; cold or expresser pressed oils.
• Herbs and spices like turmeric, ginger, oregano, basil.
• Enzyme rich foods like bromelain from pineapple, papain from pineapple.
• Sulfur rich foods like onions, garlic, chives, shallots.

Foods to avoid:

• All wheat, barley, rye and gluten containing grains.
• Commercial dairy milk, yogurt, cheese.
• All forms of sugar and refined flour (including products made with refined gluten-free flours).
• Processed luncheon meats.
• Hydrogenated fats, margarine, processed vegetable oils (corn, canola, palm, soy).
• All fast food, processed food, GMO food.
• Soft drinks, sodas, alcohol**, caffeine**.
• Artificial sweeteners, aspartame, saccharin.

**minimal alcohol (maximum of 5 oz. of wine, preferably red, daily) and caffeine (equivalent to less than 250ml of coffee or black tea per day)

There is some debate about consuming nightshade family vegetables when treating inflammation.  Tomatoes, peppers, eggplant and potatoes all fall into this category.  They contain large amounts of alkaloids that can be irritating to joint tissues in some people.  Being your own detective to determine if these foods impact you is of utmost importance.  In those with significant inflammatory conditions it may be necessary to eliminate eggs, legumes, and grains, in addition to those foods already listed.

Ensuring the cause of the inflammation has been treated is essential – often chronic inflammation needs to be treated with anti-microbial herbs like berberine containing herbs (Goldenseal, Oregon Grape) or high potency garlic or oregano oil should also be considered.  Individualized treatment would create your specific protocol.

You may want to consider supplementation with anti-inflammatory supplements.  Turmeric/ Curcumin packs great anti-inflammatory punch, as do potent anti-inflammatory/ antioxidant combinations like green tea extract and grapeseed, two of my favorites.  Fish oils supplements and the mineral magnesium both provide significant benefit.

Be sure to also get plenty of exercise/ movement to enhance circulation and promote lymphatic drainage.  Sweating, saunas, hot/ cold (contrast) showers, meditation, laughter, play, rest, sleep, and time spent outside in nature are also important remedies for inflammation.    Be kind to yourself and give yourself the gift of incorporating a few of these healthy habits each day!