How to Heal Your Gut Naturally With Functional Nutrition

The body depends on optimal gut health for more than digestion and absorption of nutrients. Looking closely at gut health to identify and address imbalances may help improve common digestive symptoms and is also an essential aspect of many wellness plans for sleep support, weight management, skin health, and overall cardiometabolic well-being. Making informed food choices is a primary step in supporting gut health. This article will discuss common disturbances to good gut health and nutritional interventions you can consider to support better gastrointestinal health and function.

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The Importance of Gut Health for Overall Well-Being

Greek philosopher Hippocrates was onto something when he said all health begins in the gut. As science has turned more attention to the power of a healthy gut and microbiome, it becomes clearer that many health issues are associated with intestinal inflammation, poor digestion, and imbalances in the gut microbiome. Aside from daily disturbances of unwelcome digestive and abdominal symptoms, an unhealthy gut is linked to other systemic issues, including cardiovascular and metabolic concerns, mood changes, kidney health, weight management challenges, seasonal allergies, and immune system function. (1, 2)

Signs & Symptoms of an Unhealthy Gut

The most apparent symptoms of an unhealthy gut are related to gastrointestinal and digestive function. Signs and symptoms of digestive imbalance may include (2, 3):

• Changes in bowel movements: constipation, diarrhea, or both
• Abdominal pain and cramping
• Burping, flatulence, and bloating
• Heartburn and acid reflux
• Nausea and vomiting
• Bad breath (halitosis)
• Undigested food, blood, or mucus in stool
• Fatty stools (steatorrhea)
• Development of food intolerance and nutrient malabsorption

Because the gut plays such a pivotal role in overall health, symptoms outside of the digestive tract that seemingly appear unrelated to gut health may occur, including (2, 3):

• Fatigue
• Brain fog and difficulty concentrating
• Changes in mood: anxiety, depression, irritability
• Muscle and joint pain
• Asthma
• Skin problems: eczema, psoriasis, rosacea, acne, and other rashes
• Hormonal imbalances: PMS, irregular and painful periods, decreased libido
• Unexplained changes in weight
• Headaches

Possible Causes of Unhealthy Gut

It's not always obvious to tell what affects the intestinal microbiome, permeability, and digestive function. Here are five factors that may disrupt gut health.

Diet

Healthy, plant-based, and anti-inflammatory diets are associated with a high abundance of short-chain fatty acids (SCFAs) and a healthy microbiome, which may support pathogen suppression, improved intestinal barrier function, and immune tolerance. Western dietary patterns, however, may contribute to leaky gut, unfavorable shifts in the microbiome, systemic inflammation, and loss of self-tolerance. Western diets are characterized by excess intake of red meat, simple carbohydrates, saturated/trans fats, and alcohol, and insufficient fruits, vegetables, whole grains, lean proteins, and fiber. (3, 4)

Adverse food reactions, encompassing food allergies, intolerances, and sensitivities, can trigger localized gastrointestinal immune responses and disruptions in the gut barrier, potentially leading to systemic inflammatory responses. IgE-mediated food allergies have been associated with the onset of inflammatory and functional gastrointestinal disorders. Food intolerances, like lactose or histamine intolerance, may cause uncomfortable digestive and systemic symptoms of varying severity. IgA and IgG-mediated food sensitivities may cause delayed systemic symptoms, leaky gut, and low-grade inflammation.

Stress

Stress is an often overlooked but relevant factor that may contribute to poor gut health and function. The hypothalamic-pituitary-adrenal (HPA) axis, the body's stress system, is responsible for sensing stress and ultimately stimulating cortisol release from the adrenal glands. Cortisol, especially when chronically elevated, may suppress the immune system and affect the gastrointestinal system, such as slowing intestinal contractility and motility, increasing visceral sensitivity, suppressing digestive enzyme secretions, and inducing dysbiotic patterns in the intestinal microbiome. (5)

Dysbiosis

Intestinal dysbiosis is an imbalance of the microorganisms in the human microbiome. Dysbiosis can occur when there is a lack of microbial diversity, a deficiency in beneficial bacteria, or an overgrowth of bacteria. Dysbiosis may contribute to gastrointestinal symptoms (e.g., gas, bloating, pain, changes in bowel habits), pro-inflammatory cascades, immune dysregulation, interruption in the normal synthesis of vitamins and neurotransmitters, and autoimmunity (6).

Medications

The medications you take can affect normal digestive processes and may contribute to dysbiosis. Proton pump inhibitors (PPIs) and histamine blockers, commonly prescribed for heartburn and reflux, suppress stomach acid, which may predispose an individual to infection and nutrient deficiencies. Chronic use of laxatives or antidiarrheals can create bowel dependence and irregular bowel movements. Antibiotics used to address bacterial infections may also target healthy bacteria of the microbiome, contributing to dysbiotic patterns. Nonsteroidal anti-inflammatory drugs (NSAIDs) can irritate the intestinal mucosal lining and increase the risk for inflammatory bowel disease (IBD) flares and peptic ulcers.

Environmental Toxins

Environmental toxins, including bisphenols, phthalates, heavy metals, and pesticides, may increase the body's chemical and toxic burden, increase oxidative stress, and induce inflammatory responses in every body system. They can directly cause digestive symptoms but may also contribute to neurological dysfunction, perpetuating poor digestion and intestinal motility. Toxic exposure can occur from almost any source: food, cosmetics, cleaning products, plastics, agricultural products, and industrial chemicals.  

Functional Nutrition Labs to Test for Root Cause of Unhealthy Gut

Functional medicine labs help practitioners personalize wellness options for their patients. Below are some of the most common labs ordered for patients experiencing digestive symptoms.

Inflammatory Markers

Inflammatory markers can be measured to quantify inflammation in the body objectively. Although many of these are nonspecific and can become elevated for reasons unrelated to gut health, biomarkers such as calprotectin and lactoferrin are more specific to inflammatory bowel conditions. They may indicate the presence of IBD, celiac disease, and colon health issues. Additionally, fecal secretory IgA (sIgA) is a first-line defense protein in protecting the body from intestinal pathogens and toxins. Elevations in sIgA may indicate increased intestinal permeability, inflammatory bowel conditions, infection, and food sensitivities. Alternatively, low sIgA may reveal the presence of chronic infection and poor immune resiliency.

Comprehensive Stool Test

A comprehensive stool analysis provides information regarding intestinal health and function in a single test. Comprehensive stool testing screens for gastrointestinal pathogenic infections, dysbiotic patterns within the microbiome, maldigestion/absorption, intestinal inflammation, immunological function, and imbalances in intestinal metabolic function. A stool analysis is a noninvasive test that provides valuable markers and defines wellness targets.

SIBO Breath Test

As valuable as a stool analysis is, it cannot identify small intestinal bacterial overgrowth (SIBO), known to cause digestive symptoms and contribute to other health conditions. The SIBO breath test measures gaseous metabolic products of bacterial fermentation within the small intestine. Overproduction of hydrogen, methane, and/or hydrogen sulfide gases may indicate the various SIBO subtypes.

Adverse Food Reactions

There are various tests and panels that can be ordered to assess for adverse food reactions. A food allergy panel measures IgE antibodies against specific food proteins to identify food allergies, whereas panels that measure IgG and/or IgA antibodies can help to identify food sensitivities. Breath tests similar to the SIBO test exist for identifying lactose and fructose intolerance. Blood tests can also measure specific antibodies to aid in the process of identifying wheat and gluten-related disorders.

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Functional Nutrition Considerations for Supporting Gut Health

When it comes to a thriving gut, what we eat matters. Making intentional food choices may positively impact intestinal permeability, inflammation, and the microbiome's health.

A plant-based diet is rich in prebiotics, fiber, and polyphenols. Together, these nutrients and compounds may support healthy digestive function and the microbiome and help reduce inflammation. Anti-inflammatory and gut-supportive dietary guidelines suggest eating 4-5 servings each of fruits and vegetables daily. Specific fruits and vegetables that may be beneficial for gut health include leafy greens, fennel, artichoke, beets, cruciferous vegetables, pineapple, papaya, and dark berries. Anti-inflammatory polyphenols are also concentrated in green tea, black coffee, and dark chocolate. (9, 10)

Fermented foods contain live probiotic cultures that may support the intestinal microbiome without taking supplements. Kefir is one fermented food that may provide anti-inflammatory, antioxidant, antimicrobial, and anti-allergenic properties; it may also support digestion and lactose tolerance. Sauerkraut, kimchi, and live-culture yogurt are other examples of probiotic fermented foods that can be incorporated into the diet. (9)

Miso is another probiotic food made from fermented soybeans. In addition, it contains digestive enzymes that may assist in the breakdown and digestion of fats, proteins, and carbohydrates. (9)

Add spice to your food! Spices and herbs are rich in anti-inflammatory, antioxidant, and antimicrobial constituents and may stimulate natural digestive processes and secretions. Commonly used spices and herbs known for their potential health benefits include turmeric, garlic, onion, chili pepper, cinnamon, ginger, and black pepper. (11)

Supplements and Herbs That May Support Gut Health

Sometimes, dietary interventions alone may not be sufficient in addressing inflammation and gastrointestinal imbalances. Natural supplements and herbs are available to complement diet and lifestyle to support gut health and optimize digestive function. Below are some commonly considered gut-supportive supplements.

L-Glutamine

L-glutamine is an amino acid that is the preferred fuel source for the cells that line the small intestine (called enterocytes). Glutamine may become depleted in times of chronic stress, so supplementation may be beneficial to support intestinal health. Some evidence suggests using glutamine to help maintain intestinal integrity and support the immune system.

Probiotics

Probiotics are live microorganisms that may offer health benefits to the human body, including supporting the intestinal barrier, synthesizing vitamins and neurotransmitters, and interacting with the immune system. Supplemental probiotics may help support immune function and manage inflammation. Probiotics are considered for many gastrointestinal and extraintestinal concerns, including IBS, IBD, allergies, and immune system function. (7)

Zinc Carnosine

Zinc carnosine is a complex of zinc and amino acids that may help stabilize small intestinal integrity and stimulate gut repair processes. Zinc carnosine is considered for many gastrointestinal concerns, including GERD, peptic ulcers, and IBD. (8)

Vitamin D

Vitamin D deficiency is associated with increased intestinal permeability. Supplementation and optimization of serum vitamin D levels may help regulate intestinal mucosal homeostasis by maintaining the integrity of the epithelial barrier and managing pro-inflammatory immune responses. (3)

Deglycyrrhizinated Licorice Root (DGL)

DGL is a form of licorice root in which glycyrrhizin, a constituent that can increase blood pressure, has been removed. DGL is considered a demulcent and vulnerary herb, meaning it may create a protective film throughout the digestive tract to soothe irritation and encourage healing. Additionally, licorice has properties that may support the management of dysbiosis or intestinal concerns like H. pylori. (8)

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Summary

Functional medicine practitioners often look at the gut first when helping individuals with complex health conditions and symptoms. This is because the consequences of intestinal imbalances may extend beyond the intestinal walls. A food-as-medicine approach to gut support can have positive effects on intestinal integrity, microbiome composition, and immune function regulation. Dietary and herbal supplements may amplify nutritional intervention effects.