Your gut is more than just your stomach and intestines. It’s a complex system that plays a crucial role in your overall health. Discover how to support your gut’s well-being in order to live healthier life.

Understanding the Gut: More Than Just the Stomach and Intestines

Many people think the gut only refers to the stomach and intestines, but it actually involves much more. The gut, or gastrointestinal (GI) tract, includes the mouth, esophagus, stomach, small and large intestines, and anus. Additionally, the liver, pancreas, and gallbladder are key players in digestion, performing functions like storing vitamins, detoxifying toxins, and secreting hormones.

The Gut Microbiota: Your Internal Ecosystem

One of the most important parts of our digestive system is the gut microbiota—a community of trillions of microorganisms (bacteria, fungi, viruses, and parasites). These organisms:

• Support our immune system
• Help produce essential vitamins and neurotransmitters
• Influence various aspects of our health, including brain function, skin health, and heart health

The Gut Barrier: Your Body’s Second Skin

The gut barrier, often called the “second skin,” is a protective layer made of four parts: microbial, chemical, mechanical, and immune barriers. Its job is to:

• Absorb nutrients from digested food
• Prevent harmful substances like pathogens and toxins from entering the bloodstream

When the balance of bacteria is off—too much harmful bacteria and not enough beneficial bacteria—the gut barrier can become inflamed. This can lead to food intolerances, as undigested food particles leak into the bloodstream, triggering an immune response. Cutting out certain food groups only provides temporary relief, as more intolerances can develop over time.

Beneficial bacteria play a crucial role by:

• Helping digest food and absorb nutrients
• Producing essential nutrients like B vitamins and vitamin K
• Creating short-chain fatty acids that regulate immune cells
• Protecting against harmful pathogens
• Maintaining a strong gut barrier

When this balance is disrupted, it can cause inflammation throughout the body, leading to chronic conditions and autoimmune diseases. As Hippocrates famously said 2,500 years ago, “All disease begins in the gut.”

5 Steps to Support a Healthy Gut

So, how can you support your gut and keep your health on track? Here are five simple steps:

1. Limit Antibiotic and PPI Use

While antibiotics and proton pump inhibitors (PPIs) like Nexium are sometimes necessary, overusing them can harm the gut microbiome. Overuse can:

• Cause antibiotic resistance
• Destroy good bacteria
• Affect enzyme and acid production, leading to long-term health problems Focus on a Gut-Friendly Diet.

2. Focus on a Gut-Friendly Diet

Processed and fatty foods can damage the gut. Work with a specialist to maintain a balanced diet rich in protein and carbs while avoiding excess fat. Incorporate gut-supporting foods like:

• Bone broth
• Yogurt
• Kefir
• Berries
• Kiwi
• Apple cider vinegar
• Ginger
• Fiber-rich foods

3.  Prioritize Quality Sleep

Getting enough sleep is crucial for gut health. Aim for 7-8 hours of sleep in a dark, cool room. To improve sleep quality:

• Limit screen time before bed
• Use night mode on devices to preserve melatonin production

4.Exercise the Right Way

Physical activity promotes healthy gut bacteria, but overdoing high-intensity workouts can harm the gut barrier. Focus on:

• Strength training
• Daily steps
• Moderate endurance exercise

These help maintain a balanced microbiome.

5. Choose Supplements Wisely

Certain supplements can support gut health. Consider:

• Deglycyrrhizinated licorice (DGL) to soothe the gut lining
• Zinc and L-glutamine (found in bone broth) to help repair it
• Saccharomyces boulardii probiotics for digestion support
• Magnesium citrate to ease constipation

For personalized advice, check out my Gut Protocols or book a consultation.