Real Gut Health (not just probiotics)

I’m excited to let you know this post is a little different than the usual Family As We Go post. One huge part of our blog is that it is a family blog, so Justin once in a while is going to write a few articles. Today is his first one! He is the researcher of the two of us, and has put together a lot of informative facts about WHY we hold gut health so highly in our diet. This post is longer than the usual, but I hope you enjoy all he has to say. The info is sectioned off in four different areas of gut health: a clean palate, real probiotics (not store bought), fiber, and poop(!). All of them are important factors of gut health, but if you are interested in one more than another you can find each section numbered. Enjoy! <3 Bree

You might have noticed that gut health has recently become a popular topic in terms of health and just overall well-being. With with the advent of any popular health craze comes a gamut of products that will ‘support’ it. Head to your local health store and you will find countless types and brands of probiotics, kefirs, kombuchas, etc., that claim to keep your gut happy.

So what makes your gut health so important? And do we need to rely on store-bought products for optimal gut health? Today we’re going to look beyond the standard and stock image of what  a ‘healthy gut’ is to real gut health.

What IS the “gut”?

pelvic boneLet’s take a step back to the area of the body we are talking about: the intestinal tract found in the sacrum. That’s an odd term for your pelvic area isn’t it? This is a Latin term (like most medical terms) that comes to us from the Latin phrase os sacrum meaning ‘sacred bone’ or holy bone. What’s interesting is that both the Romans and Greeks called this bone or section of the body the holy bone. The Greeks used the term hieron osteon. It is amazing to think that even centuries ago we as humans knew something was important and special about this area. Today science now backs up the important connection between our two brains; the one in our head and the one in our gut. Check out this research in Scientific American:

‘While our “second” brain cannot compose a symphony or paint a masterpiece the way the brain in our skull can, it does perform an important role in managing the workings of our inner tube. The network of neurons in the gut is as plentiful and complex as the network of neurons in our spinal cord…’

This second brain (the one in your gut) is key to dealing with the insurmountable number of microbes that live in the gut. Just like out in the real world where ecosystems are in a constant state of survival the same is true for our gut’s microbes. So properly responding to them and supporting them is important. This means things you do every day — from diet to your emotions to exercise — is influencing your gut in positive or negative ways.

So real gut health is not just about the probiotics you are ingesting (though that is very important). It’s about overall health. So let’s break that down into the parts we have found to be useful.

Number ONE: A Clean Palate

First, let’s talk about a clean palate. For those of you who have already undergone dietary changes in healthy ways you may have found that certain foods or so called “foods” are no longer desirable to you or when you have them again, are no longer palatable. For me, being a huge candy fan growing up, I just can’t eat the standard American candy anymore. It is pretty unappealing to me. In fact a lot of that kind of food will upset my gut, I can feel it. This is because your palate changes based on your diet. Just like cleansing your palate during a meal to not have tastes and flavors affect the next thing you eat, an unclean dietary palate can effect what foods you think you want to eat or crave.  You know the term you are what you eat? Yep, your body can become essentially numb to how off your diet is. I can’t tell you how different I feel now than I did seven years ago. The difference is obvious now but over time was not as obvious. If your intestinal tract is inflamed from a poor diet you may not be able to hear your body’s cues that something isn’t working. So the first step to a healthy gut is taking certain foods out of your diet so that you can cleanse your system of them.

How to cleanse a palate? It can be pretty simple:

For one week try the following

1- No sugar, like of any kind (no processed sugar, honey, maple syrup, and even limit your fruit intake to only low-glycemic fruits).

2-no grains, including the gluten free ones…it’s just one week!

3-stay light on dairy; if you can go no dairy for the week then do it.

5- avoid juices (veggie juices are okay), alcohol, and caffeine. Try to stick with herbal tea and water.

4-eat fresh veggies, meats, nuts, high quality oils; go light on fruits, light on dairy.

After this week-long cleanse introduce foods into your diet slowly. What you want to see is how you react to them, with a clean palate your body can more accurately tell you what is going on, or rather you can hear your body better. So for breakfast try eating just eggs and toast. Feel good? No different? Bad? What you are trying to do is isolate foods that don’t give you energy and feel like there are (do you mean aren’t digesting well?) digesting well. I really do not do well with grains of any kind. I eat rice and sprouted grain bread but I do so sparingly. You may find other foods that you feel the same way about. You may be surprised to find that after cleaning your palate foods you used to eat don’t work well with you. It’s not an allergic reaction, it’s your body telling you either:  a. you do not need this nutrition at the moment or b. what is this nonsense you are giving me?! I have found that avocados, though I love them, do not work well in my system. I can eat some avocado and a few hours later I feel like it’s still in my gut just sitting there. We have avocado trees so I have tried the freshest and ripest avocados I could get and still the same result. So I watch how often I eat them (basically, I don’t eat them). What I have found though are foods that I love that I digest well. Those become part of my diet and those will positively affect my gut health.

You may even find for yourself that you need a more intensive palate cleanse. I recommend you take a look at the GAPS diet. This one, from our perspective, is a great “temporary” diet to reestablish gut health and also cleanse the palate. But it can be a big shift for someone not used to doing a lot of food preparation on their own.

Number TWO: Good Probiotics

The all popular probiotic. The national center for complimentary and integrative health refers to probiotics as, “…live microorganisms that are intended to have health benefits. Products sold as probiotics include foods (such as yogurt), dietary supplements, and products that are not used orally, such as skin creams.” They are great for your system and they should be a part of your diet. For us that means a diet rich in probiotic foods, not supplements. Listen, supplements are great and sometimes necessary, we love being able tokombucha get pasture-raised beef gelatin, or coral calcium (though I don’t consider those supplements because they retain some “whole food” nature to them). But real health comes from the whole foods that we have today.

What you should get into is fermenting foods. You can literally ferment anything, just ask Sandor Katz author of The Art of Fermentation. This is a book my wife and I highly recommend on fermentation. Try some stuff out and find what fermented food you like. We love sauerkraut and kombucha, and not everyone does so try something else. Again, you can literally ferment just about anything in the plant and animal kingdom. Fermentation not only gives us the probiotics we need to aid our healthy gut but they also preserve food for us through their production of alcohol or lactic acid, as well as help us predigest the food before we eat it. (Check out some research on gut health benefits right here).

So what’s so bad about a probiotic supplement?probiotic

Some people have argued one of the benefits of supplemental probiotics is more variety. When in reality, eating a variety of probiotic foods will give your body a larger amount of bacterial variety and a supplement may not even give you what you need. Making probiotics is not exactly a natural process either. First you ferment and grow the bacteria on a sugar (usually molasses) and then it is put into a centrifuge. By using intense spinning the bacteria is separated from the food it was eating. Finally the bacteria is freeze-dried and the remaining moisture is taken out. All done in the nice lab setting so its all sterile. Without prebioitic fiber or digestive enzymes these bacteria will be in poor condition. Even with the two above, once the jar is open the oxygen and moisture in the air will negatively affect the bacteria. I feel like the supplement is a novel idea but it’s so easily replaceable with real living food.

Also a large reason to not take a supplemental probiotic is the fact that they are manufactured as a proprietary strain. Dr. Mercola did some great research on fermented foods versus a pill and found that:

“Fermented foods not only give you a wider variety of beneficial bacteria, they also give you far more of them, so it’s a much more cost effective alternative. Here’s a case in point: It’s unusual to find a probiotic supplement containing more than 10 billion colony-forming units. But when my team actually tested fermented vegetables produced by probiotic starter cultures, they had 10 trillion colony-forming units of bacteria. Literally, one serving of vegetables was equal to an entire bottle of a high potency probiotic!” Mercola

Sandor Katz also refers to healthy bacteria as “coevolutionary partners because they are highly adaptable and mutable.” Art of Fermentation, p. 3. We have found time and again that bacteria are not stable but able to adapt to almost any environment(when referring to our bodies, they are by no means invincible). “Our bodies are a global marketplace where bacteria trade genes” that to me is an amazing fact that means for me, the probiotics I put in my system I would rather have been naturally occurring from the food I eat then the products I buy. Again, supplements can have their place and should but this is some great food for thought. They may be beneficial at the start but eventually you can get that healthy system, you really don’t need the supplement anymore.

Number THREE: Fiber

Fiber seems like one of those topics that gets a bad rap. People are often told not to consume much fiber when dealing with a tumor or cancer. Which seems interesting since one of the main functions of fiber in the diet is to bind to foods in the system to help them pass through. So too much fiber and you may have too much movement. To little fiber and you won’t have enough. Fiber also binds to toxins in the system. Fruit pectin, for example, has been showing that it chelates (binds to) heavy metals in the system like mercury2. This means it binds to potential bad stuff in the system and pulls it out with it.

Two main camps for fiber:

Insoluble Fiber: This is fiber that really does not change at all when consumed. It keeps things moving and soft. These include grains (if your into those) which also can contain high amounts of phytic acid which can be fun to remove, vegetables & legumes, and fruits (this is where the strawberry pectin, or just fruit pectin comes in for heavy metal removal).

Soluble Fiber: This can absorb water and it’s the fiber that makes you feel fuller longer. Our favorite soluble fiber would be the chia seed3. It’s packed with so much goodness and it’s so fun to eat or drink. I make a tapioca-like pudding with them; Bree has found that grinding them into a flour makes for great moist baking.

Making sure fiber is a part of your diet is very important. The typical American diet does not have enough of either soluble or insoluble in it. This article about the growth of diabetes in native Americans is interesting Ancient poop and modern diabetes. It shows how high fiber diets were a common practice, at least, for early native Americans and the diet change brought about by the Europeans had a very negative effect on their system. This would likely be due in part to epigenetic (learned genetics) traits from different diets. If you have no idea what epigenetics are look here. But it is also likely the Viking diet was high in fiber4 and also the African diet, which, according to Dr. Price, showed more health traits than the European counterparts living there, and which was attested largely to healthy fiber intake5.When it comes to fiber we are believers in natural occurrences of it. Look for foods that contain fiber, not dietary fibers in tubes at the store.

Number FOUR: Everything Comes Down to Poo

The final stage of good gut health is, you guessed it, your stool. I am surprised how much of a taboo topic this is. The amount of info you can learn about your body from bowel movements can be so helpful for you and your family’s health journey. Yet as a culture we do not talk about it because its not ‘polite.’ Guess what? It’s not taboo. Learning about basic stool health can be so helpful for anyone. Check out this article from the science of eating. Did you know that you should have anywhere from 1-3 bowel movements a day? Or that the color of your stool may be a sign of poor liver function? What you are looking for in the ideal bowel movement is a dark brown color, semi solid and coils nicely. That is the basic ‘good poop’ (yeah I said it, poop). And now here is a short list to go over the next time you go number 2:

lumpy or hard: low fiber or dehydrated

watery or no solid: too much bad bacteria and/or low nutrition

floats in water: malabsortion of fats, basically this means poor nutrient absorption in the small intestine look here. also can be caused by splashing stool

Yellow: could mean gall bladder issues

Light color: could mean ineffective bile flow, but also could indicate liver disease and other issues related to the liver and bile. If it is happening all the time tell your doctor.

Very dark in color: could mean internal bleeding, though it can also be cause by intake of vitamins high in iron or a cause of bismuth subsalicylate found indifferent medications and even pepto1

Last part to talk about is the smell. Yeah, it should smell. Not horrendously of course but it be odorous. If yours does not smell and that’s an all-the-time thing, that’s not something to brag about but should be looked into. Likewise extremely smelly can also mean something is amiss.

There is also a lot of research showing how our gut health affects our mental state, which to me is fascinating but another topic in and of itself. All this gut health can also be a great help to prevention of lots of conditions and diseases.

Personally?

For Bree and me, having gone this route for a healthy gut has given us better and more consistent bowel movements, the joys of fermentation, and a better overall physical and mental health. A lot of parents we know have run into constipation with their babies and we can say Cedric has yet to ever have any issues with his bowel movements (more like he poops at least 3 times a day!). For myself, working around children all the time and coworkers who can get sick, I can say I rarely get sick, or if I do the amount of time I am unwell is much less and severe as others around me. These are just little things that we have found have changed for us since being  gut-healthconscious.

Let us know what you think? Anything here surprise you? Or reinforce ideas? Give you something new to try?

 

real gut health

 

 

23 COMMENTS

  1. 10 Favorite Kombucha Flavorings | Family As We Go | 31st Jul 16

    […] wanting to start many more fermentation projects, and with how beneficial they are for your body (check out our gut health post about the EXTREME benefits), why stop at just kombucha?! I have now made fermented ketchup, pickles, ginger ale, whey and […]

  2. Brewing Your First Batch of Green Tea Kombucha | Family As We Go | 16th Jun 16

    […] I’m on it. It is part of lifestyle to keep up a healthy gut which we talk all about in our Real Gut Health post here. The problem: Store bought kombucha is priced ridiculously! I started calculating how easy and […]

  3. Brewing Your First Batch of Green Tea Kombucha| Family As We Go | 7th Jun 16

    […] I’m on it. It is part of lifestyle to keep up a healthy gut which we talk all about in our Real Gut Health post here. The problem: Store bought kombucha is priced ridiculously! I started calculating how easy and […]

  4. Natural Home Remedies to Fight On-coming Ailment|Family As We Go | 16th May 16

    […] Gut health is a huge factor in having a high immune system, which we talked a few weeks ago in detail here. Other factors are include our clean eating habits, not using anti-bacterial soaps, getting […]

  5. Our Non Diet: An Easy Alternative Lifestyle to the Fad Diets | 16th May 16

    […] Justin covered in our Gut Health post, there are also foods that Justin and I individually feel better and worse on. We both have VERY […]

  6. Leslie Rossi | 23rd Apr 16

    i need to cut sugar out of my diet. i also want to lose weight and clear up my skin.

  7. B | 23rd Apr 16

    Firstly, I am sorry for assuming too much and not reading closely. There are obviously other mentions in this post that I paid little to no attention to. I don’t know you and I admit that I jumped to conclusions based on some of your recent posts. Those conclusions being that you disregard all pharmaceutical companies, CDC, and modern science and that you are a Mercola worshipper, I am glad this is not true. Mercola is a quack at best. Even so, none of that reflects anything about your actual character. Would it worry me if these assumptions were true? Yes, and I’d consider you gravely mistaken and misled. However, I believe we’re all trying our best to figure out what is truly beneficial to our overall well being and you are doing that. My only concern, and the reason I zero in on kombucha, is due to the fair amount of hype surrounding it as of late. I am worried too many are jumping in without reading about the dangers that I’ve expressed concern over. And I have heard too many claim medicinal uses of kombucha, down to people considering it miraculous. The claims that it can heal cancers, autoimmune disorders, diseases and the like worry me because there is no real evidential support. I am glad, again, that this is not a stance you hold. Oh, yes, I did plagiarize. Excuse me. I am an avid reader of sciencebasedmedicine.org and felt it adequately expressed my concerns. Please forgive me.

    • Justin | 23rd Apr 16

      I really appreciate your candor, no hard feelings. I think in terms of the kombucha post there is information there that I agree has no scientific research besides what people experience. Perhaps it would be wise to edit the post to add precautions and warnings. I think too, Mercola will become much less referenced as the site grows and our understanding does as well. We are slowly getting used to our new website and how to best run it so comments like yours we appreciate. We do want to be healthy and know that is a common trait with most people in today’s culture. We also know that there is a lot of muck out there that is nothing more than ‘fad based’ or its the ‘newest thing’. Our goal is to provide the research and truth when we can, along with our own personal experience in a forum for people to continue on the path the health and not get led astray by miracle medicines. It should be simple it should be sustainable and it should be something anyone can do. Hope that makes sense.

      Oh by the way I like sciencebasedmedicine.org myself. Hope to hear more from you.

      Justin

  8. B | 22nd Apr 16

    Hmmm. To use Mercola’s claims as back up is not too helpful. The problem is that Mercola either vastly exaggerates preliminary research or cherry-picks studies that bolster his point of view. He also ignores data that prove him wrong or pushes far beyond what is scientifically sound, using scare tactics to make his point. Regardless, my concern about kombucha is that there have been reports of adverse effects from drinking the tea, ranging from upset stomach to toxic reactions and metabolic acidosis (excessive acid buildup in the body). I’ve heard too many cautions that home-brewed versions are at high risk of contamination. In 1995, the CDC issued a report linking kombucha with the illness of a woman suffering from metabolic acidosis. Although, I am guessing you’d totally disregard the CDC. Another potential problem is a bacteria called Aspergillus, a toxin-producing fungus that can appear when the acidity levels in home-brewed kombucha, the ones that prevent “bad” bacteria from surviving, are too low — something an inexperienced brewer might have a hard time detecting. Ultimately, though, despite the hundreds of thousands of posts on kombucha praising its medicinal and health effects, I was unable to identify a single clinical trial for any specific use. There’s a systematic review by Edzard Ernst dating to 2003 that also failed to find any clinical trials or even case series that suggest kombucha has medically beneficial uses. So there is no evidence to demonstrate or even hint at efficacy. Based on what’s known about the active ingredients, there’s no reason to expect it would offer any medicinal effects other than the consequence of low levels of alcohol or caffeine.

    • Justin | 23rd Apr 16

      Thanks for the reply B,

      I agree about Mercola, he is not my favorite source of data or research. However, I do believe there are nuggets of useful information. You may also have noticed that there are plenty of other resources in the post that are not just mercola 🙂

      I find it odd that you go after kombucha which in this particular post is only mentioned. That is because true health is not just one facet, it is a mix of many different elements. Hence, why this post is about much more than just kombucha, there are literally hundreds of naturally fermented food sources we can use to potentially aid our digestive system. Many in my experience that have had better effects than a store bought probiotic.

      I would also thank you to not assume someone would disregard the cdc or assume anything about someones character. You want to make an argument, great I want that. But broad assumptions don’t really have a place in good debate. That particular woman you are referring to I am not surprised that she ran into toxicity, the source of her scoby was in question after another woman ran into a similar problem and had gotten her scoby from the same source. My thought would simply be that the source was the problem and already contaminated. So I agree, caution should always be taken when fermenting and working with bacteria. Scoby’s have a tendency to absorb what ever is in the air, so if its fermenting in an unclean environment or around heavy metals that can pose a risk to the brewer and those drinking it.

      Lastly, I do not consider kombucha a medicinal beverage, in the context of what most people are saying it can do. Its a fermented beverage that can have probiotic bacteria in it which can be helpful with creating a healthy gut flora when used and brewed properly. Again if you read the post carefully you will find that we only mention that we enjoy sauerkraut and kombucha not every one does hence why we encourage people to try out other fermentation processes and find ones they like and want to add to their health regime. So if you don’t feel safe consuming kombucha than more power to you.

      Also, “Despite the hundreds of thousands of posts on kombucha praising its medicinal and health effects, I was unable to identify a single clinical trial for any specific use. ” seems oddly like the exact wording found in https://www.sciencebasedmedicine.org/kombucha-a-symbiotic-mix-of-yeast-bacteria-and-the-naturalistic-fallacy/
      which is a great place for information but make sure you quote your sources..

  9. Colleen (Souffle Bombay) | 18th Apr 16

    I would love to try to get through a week to see how it made me feel, I imagine me in a closet eating a hunk of French bread on day 3! I do know gut heath is very important…I may try this the first week in may, thanks!

    • Bree | 19th Apr 16

      Ha oh Colleen! I know what you mean about hiding in the closet ahah. Its terrible how much I love food, but glad I have figured out how to still eat fun foods, but made my own way that is beneficial to my body. (if you didn’t see my flourless chocolate cake recipe, its pretty awesome and my way of splurging aha). I’d love to hear how it went if you try it in May! Please let me know 🙂 And remember, when going cold turkey in eliminating foods, your body can detox and make you feel not normal, but give it that week and see how you do!

  10. Starr | 18th Apr 16

    Interesting post. My daughter has a clean diet as a result of GI allergies and fat malabsorption, so she is also incredibly sensitive to the probiotics that she can take. I will be thrilled when I can help improve her gut health a more natural way.

    • Bree | 19th Apr 16

      Oh thats hard! :/ But I believe slowly introducing fermented foods could really help! Hope it helps her! I’d love to hear down the line how shes doing if she implements some of these things! 🙂

  11. heidi williams | 18th Apr 16

    Loved this! The connection between healthy gut and Inflammation in the body really amazed me when I researched it. I have Reflux so it’s of specific interest to me. Truth is we weren’t meant to eat even half of the things we do(processed). Enjoyed your post

    • Bree | 18th Apr 16

      Yea so true, the “normal” American diet these days freaks me out 🙁 And I think it is so amazing that EVERY culture but ours have some sort of fermented food or beverage they consume daily. I am amazed by how much our body’s health is run by the gut aswell! Makes you really want to make sure it gets attention! 🙂 Glad you enjoyed the read!

  12. Sarah | 18th Apr 16

    Very interesting read!! It’s amazing how much food (or “food”) affects the way you feel and think. Thanks for sharing!

  13. Roy Miller | 18th Apr 16

    This article is very informative. It was a very interesting read. Thank you for posting it.

    • Bree | 18th Apr 16

      Glad you enjoyed it Roy! 🙂

  14. Theresa B. | 18th Apr 16

    So true! I’m printing this out and going for it. It’s time to get on track.

    • Bree | 18th Apr 16

      Thats great Theresa! We are here for you if you have any questions or support! 🙂

  15. Five Marigolds | 18th Apr 16

    Interesting stuff. Probiotics have always been a mystery to me, but what you shared makes sense.

  16. Lauren | 18th Apr 16

    Thank you so much for this post! 🙏🏻

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