What You Need To Know About Gut Health

Gut health has become a hot topic in recent years, and for good reason. Our digestive system plays a vital role in our overall health and well-being, influencing everything from nutrient absorption and how well our immune systems function, to our ability to lose weight.

In this blog post, you’ll learn:

• The role of the gut in overall health
• How to improve your gut health
• How celiac disease and gastroesophageal reflux disease (GERD) affect your gut health
• Why a poorly functioning digestive system can prevent weight loss

The Role of the Gut in Overall Health and Well-being

Our gut, often referred to as the "second brain," is a complex system that affects many aspects of our health. It’s home to trillions of microorganisms that play a crucial role in digesting food, absorbing nutrients, and maintaining a balanced immune system. When our gut is healthy, we tend to feel better overall. The flip side is an unhealthy gut can lead to various issues, including digestive discomfort, nutrient deficiencies, and increased susceptibility to illness.

How To Improve Your Gut Health

With the surge in popularity of gut health solutions, it's important to know how to differentiate between evidence-based strategies and unproven fads. According to Dr. Katie Hanisee, a fellowship-trained bariatric surgeon at Archbold, it’s important to make informed decisions regarding your gut health.

“It's crucial to rely on scientifically supported methods rather than falling for trendy fads,” said Dr. Hanisee. “The key to a healthy gut lies in maintaining a balanced diet, staying hydrated, managing stress, and regular exercise.”

Here are some scientifically supported ways you can maintain and improve your gut health:

1. Eat a Diverse Range of Foods
   Consuming a variety of foods can lead to a diverse microbiome, which is beneficial for gut health. Focus on fruits, vegetables, whole grains, fermented foods like yogurt, and foods high in probiotics.
    
2. Stay Hydrated
   Drinking plenty of water supports the mucosal lining of the intestines and the balance of good bacteria in the gut.
    
3. Manage Stress
   Chronic stress can negatively affect gut health. Practices such as meditation, yoga, and deep breathing exercises can help reduce stress levels.
    
4. Exercise Regularly
   Physical activity promotes the growth of beneficial bacteria in the gut.
    
5. Limit Processed Foods and Sugars
   High levels of processed foods and sugars can result in the growth of harmful bacteria in your gut, so it’s important to limit these types of foods.

How Celiac Disease and GERD Affect Gut Health

Celiac disease and gastroesophageal reflux disease (GERD) are two common conditions that affect the digestive system, but they have different causes and treatments.

Celiac Disease

Celiac disease is an autoimmune disorder where ingestion of gluten leads to damage in the small intestine. It’s diagnosed through blood tests and a biopsy of the small intestine, and the primary treatment is a strict gluten-free diet.

The most common symptoms of celiac disease include:

• Diarrhea
• Bloating
• Gas
• Fatigue
• Anemia

Gastroesophageal Reflux Disease (GERD)

GERD is a chronic condition where stomach acid frequently flows back into the esophagus, causing irritation. It can be diagnosed based on symptoms, endoscopy, and pH monitoring. Lifestyle changes such as diet modification, weight loss, and medications like proton pump inhibitors can help manage GERD.

The most common symptoms of GERD include:

• Heartburn
• Regurgitation
• Difficulty swallowing

Habits and Lifestyle Choices Impacting Gut Health

According to Dr. Hanisee, several common habits and lifestyle choices can negatively impact gut health. These include:

• Diets high in processed foods, sugars, and unhealthy fats
• Inadequate sleep
• Excessive antibiotic use
• High stress levels

"To support a healthy digestive system, individuals should adopt a balanced diet rich in whole foods and fiber, prioritize getting 7-9 hours of quality sleep each night, use antibiotics only when necessary and under medical guidance, and incorporate stress-reducing activities into their daily routines," says Dr. Katie Hanisee.

Gut Health and Weight Loss

A poorly functioning digestive system can make weight loss more challenging. Issues like poor nutrient absorption and chronic inflammation can hinder weight loss efforts.

To improve gut health and support weight management, Dr. Hanisee recommends the following dietary and lifestyle changes:
 

• Increase Fiber Intake
  Fiber promotes a healthy gut by feeding beneficial bacteria and improving digestion.
   
• Eat Fermented Foods
  Foods like yogurt, kimchi, and sauerkraut can introduce beneficial bacteria to the gut.
   
• Stay Active
  Regular exercise supports healthy digestion and weight management.
   
• Avoid Crash Diets
  Extreme diets can disrupt the gut microbiome. Aim for sustainable, balanced eating patterns.

Prioritize Your Gut for Lifelong Health

Maintaining gut health is crucial for overall wellness and can significantly impact weight loss efforts. By understanding the basics of gut health, recognizing common conditions like celiac disease and GERD, and implementing evidence-based strategies, you can support a healthy digestive system.

For personalized advice on gut health and treatment options, talk with your primary care physician. If you don’t have a primary care physician, contact Archbold Primary Care to find a provider in your area.

If you are struggling with weight loss, the team at Archbold Bariatric Surgery and Weight Management is here to help. Give us a call at 229.226.8881 to schedule a consultation.