“All disease begins in the gut.”
This quote from Hippocrates - the father of medicine - has proven to hold a lot of truth over 2,000 years later.
While not every disease known to man is connected solely to the health of your gut, the gut microbiome certainly has a profound impact on every aspect of human health. In today’s COVID-19 pandemic, how to improve your health - especially your immune health - is on everyone’s mind, and over 70% of your immune system’s cells reside in the gut.
What’s more, the human microbiome consists of billions of microbes (many of these living in the gut) and they actually outnumber human cells by a ratio of 10 to 1! It’s for this very reason that many health experts consider the gut microbiome its own organ.
Everyone’s microbiome configuration is unique, and it’s all about striking a harmonious balance and beneficial ratios of microbes that determine the health of the gut microbiome, and the immune system.
What Causes Poor Gut Health?
First, let’s take a quick look at some of the common root causes of poor gut health, and then move on to exploring how this scenario impacts your immune system and how to improve gut health.
This bacterial imbalance (commonly referred to as dysbiosis) results in low-grade inflammation, digestive and many other types of symptoms such as brain fog, weight gain, skin problems, lowered immunity and more.
Here are five common causes of poor gut health:
1. An Unhealthy Diet
Remember, food is information for the body, and it dictates how well hormones and neurotransmitters function and communicate, how well organs work, and whether or not your metabolism is running effectively.
If you have a history of eating a diet high in processed and sugary foods, there is a good chance that your gut microbiome is higher in certain types of pathogenic bacteria. Junky foods can cause this, of course, but it also can happen if you eat healthy foods you are sensitive or allergic to, or any foods that cause your body inflammation. Additionally, Coach Micki shares that: “Micronutrient status can decrease due to poor digestion, which weakens immunity.”
Our GI-MAP stool test shows you some of the friendly and unfriendly bacteria levels so that you can make adjustments.
2. Antibiotic & NSAID Overuse
Modern medicine and medications can certainly save lives, but it’s important to only use antibiotics and non-steroidal anti-inflammatory medications (like ibuprofen and aspirin, among others) when necessary. Antibiotics wipe out the good bacteria along with the bad, and NSAIDs are a culprit of intestinal inflammation and permeability (more on this in a moment).
3. Chronic Stress
If you feel like stress affects every aspect of health, you’re absolutely right! High cortisol levels can increase gut inflammation, as can less oxygen delivery to the gut when you are stressed.
We’re amidst stressful times right now as a nation and world community, so rest assured you are doing the best that you can. Find small moments in the day to take deep belly breaths, and try some soothing essential oils diffused or in a hot Epsom salt bath at night.
4. Hormonal Imbalances
Many of my clients find that their gut healing is slowed or stalled completely if underlying hormonal balances exist. Imbalances in hormones like progesterone, estrogen, testosterone, cortisol and thyroid hormones all impact the gut and cause inflammation, and can often be a contributor to leaky gut syndrome.
I use the incredibly comprehensive DUTCH Complete Test to get a deeper look at hormonal imbalances, and also recommend a thorough Thyroid Panel, which also provides some blood sugar tests.
5. Blood Sugar Dips & Spikes
The blood sugar rollercoaster caused by a diet high in sugar and refined carbs can increase gut permeability, or leaky gut. A poor diet causes a greater production of AGEs (advanced glycation end products), and these are the dangerous compounds that affect the gut, inflict free radical damage on tissues, and make you age faster.
Studies also show that certain changes in intestinal bacteria can impact sugar and fat metabolism, and be a cause of high blood sugar. So, it appears to work as a two-way street. (1)
How Leaky Gut Impacts Immunity
Leaky gut is a common cause of lowered immunity.
What is leaky gut? Leaky gut (or increased intestinal permeability) is a condition in which toxins and bacteria in the intestinal tract end up “leaking” through the intestinal wall into the bloodstream. Tiny gaps in the intestinal wall called tight junctions are in place to allow water and nutrients to pass through, but the problem begins when these junctions become damaged and allow harmful substances to cross the barrier.
Symptoms of leaky gut include: (2)
Fatigue
Brain fog
Digestive issues
Skin problems
Increased food sensitivities
Migraines
Autoimmune diseases (3)
Inflammation
And much more!
If you feel like you have suddenly become sensitive to just about every food, leaky gut is probably a factor for you. When your gut is continually letting in food particles that are too large, your immune system becomes trained to attack the invaders, and a slew of symptoms ensue.
Leaky gut syndrome has also been implicated as a potential underlying cause of celiac disease and type 1 diabetes. (4)
How Gut Infections Impact Immunity
Another cause of compromised immunity is underlying infection in the gut. When everything is working as it should be, stomach acid (hydrochloric acid, or HCL) protects against potential invaders and harmful pathogens before they get to the intestines.
Factors that make you more likely to develop gut infections include: low stomach acid, poor eating habits/mealtime hygiene, high levels of stress that deplete levels of secretory IgA, and antibiotics (among other things).
Pathogens that cause gut infections include: parasites, food borne illnesses, other unfriendly bacteria, viruses, various fungal infections (such as Candida overgrowth), and more!
Symptoms of a parasitic or bacterial gut infection:
Diarrhea or constipation
Nausea
Abdominal pain
Weight loss or loss of appetite
Itching and irritation around the genitals or anus
Insomnia
Symptoms of a fungal overgrowth can be:
Gas and bloating
Diarrhea or constipation
Cravings for carbs and sugar
Excessive tiredness
White coating on the tongue
Brain fog
Joint pain
If you suspect any sort of gut infection, I strongly encourage you to work with a functional medicine practitioner for a thorough gut panel, like the GI-MAP Test. This panel covers parasitic and yeast infections, H. pylori, zonulin (a marker of leaky gut and gluten sensitivity) and much more.
Getting to the root cause of lowered immunity by understanding the health of your gut via testing is key.
Strategies for Whole Body Immunity
Understanding your gut health is crucial, but it’s just as important that you consider the ways you can support your immune system by keeping your whole body healthy!
Consider these factors for whole-body immunity, along with the health of your gut:
1. Blood Testing for Immunity
For more detail on the subject, please take a moment to read my Blood Tests for Immune Health article. It’s always better to test than to guess!
As a quick recap, there are several very helpful tests to run to get a better understanding of how your immune system is functioning.
The Thyroid Plus test looks at anemia, metabolic markers, vitamin D, white blood count and lymphocytes. Metabolic tests like glucose, insulin and others offer an important snapshot of your metabolic health, and it’s important to know if you struggle with insulin resistance or prediabetes, as this can seriously impact your immune function.
My most comprehensive testing panel is the DUTCH, GI-MAP, Thyroid Test (formerly Big Three Package). This provides the DUTCH hormone test, GI-MAP test and blood test for thyroid and blood sugar health, all in one. It is hands down the most comprehensive look at gut health and immune function.
2. Self-Care for Immunity
In my article, Coronavirus and Natural Support, I’ve outlined a whole-body approach to immune health. We’re undoubtedly amidst stressful times, so be gentle with yourself. High stress levels and the hormonal cascade they cause can negatively affect your immune system. Is it time for a few minutes deep breathing, a hot bath, or a phone call with a friend?
3. Stock Your Natural Pharmacy
While supplementation is unique to every person and should be approved by your healthcare provider, there are a few key immune boosting and healthy gut supplements that I recommend to my patients and keep stocked for myself and my family.
Chelated magnesium powder supports the immune system and lowers inflammation in asthma.
Fish oil strengthens your cellular membranes and supports immunity, brain and gut barriers.
Foundations Collection is also excellent for immune health, as it contains both magnesium and fish oil, and a multivitamin with key nutrients for immunity like vitamin D3, vitamin K, vitamin C, zinc and many others.
Multivitamin is more important than ever during the COVID-19 pandemic, as vitamin C is a powerful immune stimulator, and quercetin makes it more bioavailable and adds further virus protection.
8 Tips for Optimal Gut-Immune Health
1. Avoid sugar and refined carbs
I’m not expecting perfection right now given all of the stress many of us are facing, but doing your best to avoid junky, sugary and processed foods can truly work wonders for an immune and gut health diet plan. Not only do these empty calories rob the body of nutrients instead of providing them, but also feed more pathogenic types of bacteria, such as candida.
On a similar note, avoid foods you know or suspect you are sensitive to, as these can also cause damage to the intestinal lining.
2. Drink bone broth
Bone broth is one of the more gut healing foods on the planet, and is easy to make. It’s rich in collagen and other gut-supporting minerals, and you can check out this article for more info about this superfood, and a simple recipe. (No time or inclination to make your own? No prob! Check out this easy, safe bone broth powder that I like.)
3. Eat a wide variety of plants
Getting as many different kinds of (healthy) foods as possible is highly beneficial to your gut. This strategy will not only supply your body with a variety of nutrients, but rotating foods can also help support your immune system. Try to not have the same food more than once per day, or even every three days, if possible. Focus on a rainbow of colors with your plant foods for a diet rich in antioxidants.
4. Get plenty of prebiotic and probiotics
Prebiotics are non-digestible carbohydrates and are naturally present in many high-fiber foods. They pass through the upper part of your gastrointestinal tract without being digested, then move on to the small intestines where they are finally fermented in the colon by your body’s gut bacteria. Basically, you can think of prebiotics as food for the good bacteria (probiotics) living in your gut.
→ Excellent food sources include garlic, Jerusalem artichoke, onions, asparagus, green bananas and green plantains.
Probiotics are live microorganisms that are naturally occurring in the gut and play many vital roles in maintaining homeostasis and health. Probiotics and gut health are very well-researched.
→ Food sources include naturally fermented foods like raw sauerkraut, kimchi, kombucha tea and kefir, or in supplement form. (Check out my favorite probiotic supplement here.)
5. Omit toxins in your home
Reducing your body’s toxic load by limiting your toxic exposure as much as possible can truly support optimal immunity. Certain toxins and pollutants can’t always be avoided in today’s modern world, so take control of those you can avoid, such as plastics, toxic hygiene products and home-care essentials.
6. Use antibiotics only when necessary
I’m in no way against antibiotics, and I encourage you to check out this article about times when natural medicine isn’t enough. However, it is critical for gut and immune health to use antibiotics only when necessary, and follow them up with a gut-healing protocol to minimize damage.
7. Manage stress
Fascinating research has been done on the negative effects of stress on your gut, and the positive effects of meditation and other stress management techniques. (5) Managing stress is individual, and with the crazy times in which we’re all in right now, it’s important to find what works for your life. Maybe this is a short yoga video, a meditative movement technique like Qigong in your backyard or seated meditation.
There is no “right” way to decrease stress, and I personally have found great success with essential oils.
8. Exercise
As if you needed another excuse to exercise, it turns out physical activity actually changes (for the better) the composition of the gut microbiome! While more research is needed, initial studies show that more exercise seems to increase the production of short-chain fatty acid-producing microbes, which can reduce your risk of inflammatory and chronic diseases, including obesity. (6)
Conclusion
As we all consider each and every way to support immunity during this health crisis, gut function is one that tops the list.
To support a healthy gut and immune system, remember:
Embrace whole-body immunity by running some blood work, focusing on self-care and stocking your natural pharmacy with immune boosting and healthy gut supplements.
Adopt gut-immune-supporting practices in your daily life like a varied, whole-foods diet, exercise, stress management and others.
Consider your risk factors for leaky gut and intestinal infections, and work with your practitioner to order a comprehensive stool panel, like the GI-MAP Test or go for our comprehensive DUTCH, GI-MAP, Thyroid Test.
Ready to Learn More?
The GI-MAP is my favorite stool test for the array of information it provides. Here are a few features:
Parasite and worm testing
Counts of friendly and unfriendly bacteria
Levels of SIgA (important marker of immunity)
Levels of betaglucoronidase (important detox marker)
Gluten sensitivity marker
This is just a sampling of what this powerful test has to offer.
Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and FunctionalDetoxProducts.com.
Check out her easy 5-Day DIY Detox Guide here!