I took a little time off from Gut School to get caught up on coursework and to go on a little vacay to the beach. I’m back and diving headfirst into finishing up this course! Truth be told, however, the work is far from over. This is simply a starting point on my journey to helping bring this information to you. I think so many people out there – hopefully you! – could benefit from this information. It’s just a matter of time….

 

Week 5 of Gut School shed light on the many other things that can cause damage to the gut microbiome. Some of these may surprise you. They surprised me! But it totally makes sense when we look at our health and our bodies from a bird’s eye view. Everything is connected. Everything. Not just physically, but emotionally, spiritually, and mentally. Everything.

 

Here we go! Here are 6 things that are likely contributing to the damage in your gut….

 

1.     Our Food Supply.  The average American diet consists of about 60% processed foods. Why is that a bad thing? First, it means that only 40% of the food most people eat is real food. Processed foods are not real foods. They are “Franken-Foods” according to Michael Pollan. They are food-like substances that are made up of a bunch of chemicals. The human body does not recognize most of these chemicals as food and doesn’t know what to do with them. There are over 10,000 different chemicals added to our food supply which are allowed by a loophole in FDA regulation. Less than 20% of those have had any human testing. Of those that have had human testing, the testing is very minimal and typically only has one or two poorly designed studies. Some of the chemicals have been tested on animals, however, we are not mice. We cannot equate animal testing with human testing. Not the same thing.

 

Second, the average American diet consists of 30% animal products. That leaves only 10% left for fruits, veggies, and whole grains. Animal products are filled with antibiotics, growth hormones, and, worst of all, saturated fat. Saturated fat damages the gut microbiome and increases the risk for chronic diseases such as heart disease, cancer, kidney disease, irritable bowel syndrome, and type 2 diabetes. Not to mention, animal products do not contain fiber. Fiber helps prevent and possibly reverse many chronic diseases and helps to maintain a healthy body weight.

 

Our current food supply is not healthy and makes it really difficult for the average person to make healthy food choices, even if they are actively trying to.

 

2.     Antibiotics.  Our medical system has become way too casual with prescribing antibiotics. Some doctors still give out antibiotics for viral infections which is completely inappropriate. Other uses for antibiotics include ear infections, acne, sinus infections, and Lyme disease. Yes, sometimes antibiotics are necessary. In fact, before the invention of penicillin, the number one cause of death was infectious disease. Hallelujah, that’s no longer the case! The problem with antibiotics is that just 5 days of a mild course of antibiotics wipe out at least 1/3 of microbes in your gut. If that’s truly necessary, then fine. But what if antibiotics were not necessary? Certainly, don’t avoid taking them if needed. But it may be a good idea to ask your doctor why you really must take them and what would happen if you don’t take them. You may be surprised at the answer.

 

Another thing to consider is that you will need to show your gut some extra love after a course of antibiotics. And that doesn’t mean taking probiotics. New research shows that taking probiotics after antibiotics causes the gut to take longer to heal. What should you do? Focus on eating plants and lots of ‘em! Eating a wide variety of plants will help to strengthen your gut by introducing various fibers.

 

3.     Medications.  More research is needed on the effects of medications on the gut microbiome. However, as with antibiotics, using medications only as needed is definitely a good strategy. What medications am I talking about? NSAIDs (such as over-the-counter pain reducers) are known to “tear up” the gut and can cause irritable bowel syndrome (IBS). Liberal use of NSAIDs is known to negatively impact the microbiome. Oral contraceptive pills have also been associated with the development of IBS, although there are not great studies out there yet. Finally, the latest research on Proton Pump Inhibitors used for acid reflux or heartburn suggests they may contribute to small intestine bacterial overgrowth or SIBO. These are the number prescribed medication in the United States. Again, their use may be needed, however, they are not a long-term solution to the problem.

 

4.     Trauma and Stress.  Trauma and stress can come in many different forms including physical, emotional, and mental. Research suggests that gut dysbiosis as an adult may be the result of trauma as a child. If you experienced a traumatic event or prolonged stress and suffer from gut issues, you can do all the right things to heal your gut but if the trauma is not resolved, you may still have symptoms of dysbiosis. Working with a professional is super critical in these instances since trauma can be complicated and difficult to process.

 

5.     Disordered Eating.  In the last 20 years, we have been forced into restrictive diets. Think Keto, Paleo, low-carb, South Beach, Atkins, ect. The list goes on and on. We are tricked into believing that food is the enemy which causes us to develop unhealthy relationships with food. There is a wide range of disordered eating which is on a spectrum. Anorexia and bulimia are the most discussed, but there are many others. Basically, what it comes down to is having unhealthy eating patterns.

 

Eating should be fun, exciting, and a feel-good experience because you are nourishing your body. If you don’t feel those things, it may be time to take a step back and figure out what’s really going on. These unhealthy eating patterns harm the gut microbiome. They often require a multidisciplinary approach involving help from a team of psychologists, gastroenterologists, and nutritionists. There’s no shame in needing help!

 

6.     Alcohol.  I know, I know, this is not what you wanted to hear, right?! But you knew this was coming. Alcohol is not healthy. If you think about it, alcohol is used to sterilize surfaces and kill germs. Why would it stop doing that inside of your body? Dysbiosis is induced by strong alcohol use. The most obvious example of this is drinking to the point of having a hangover. That’s your gut trying to recoup and get back to functioning normally. Even just one drink a day can lead to damage. If you’re trying to heal your gut, alcohol may be holding you back.

 

As you can see, this list encompasses many common lifestyle factors. That’s the point. With chronic disease so prevalent in our society, it’s no wonder that these common behaviors can contribute to a damaged gut. Gut damage leads to chronic disease.

 

That may be overwhelming or disappointing to hear, I get it. But it really should be empowering! Look at all the areas of your life that you can improve! These are things you can do to help prevent disease! That’s incredibly uplifting!

 

Please reach out with any questions, concerns, or to learn more about any of these topics!

 

Peace, love & healthy gut microbes!

Lindsay