WEEK 5 - What Supplements Should I take for Gut Health? | Supplement Mastery Series
Gut Health Supplements
Gut health is one of my favorite topics to cover because it is so closely tied to bigger conditions like autoimmune disease, inflammation, skin conditions, and mental health.
Unfortunately, that’s not what you’re told when seeking treatment for those conditions. Not enough providers are looking at gut health when addressing chronic illness, and this is a big problem.
That’s why I’m here - to help you become more informed so you know how to advocate for your health the next time you visit the doctor.
Week 5 of the Supplement Mastery Series will cover:
the meaning of the term gut health
how gut health affects other body systems
symptoms of poor gut health
gut health supplements and foods to help bring your gut back to life and prevent chronic disease.
Enough chit-chat! Let’s get on with it.
The Meaning of Gut Health
Gut health is a broad term. Definitions might vary from practitioner to practitioner when talking about gut health foods or gut health supplements.
The most important thing to remember here is the differentiation between digestive health and gut health. Digestive health has a direct effect on gut health, and vice versa.
I will be discussing the relationship between digestive health and gut health, but ultimately this post is about supporting gut health.
To learn more about how to support digestive health, read this.
In this article, when referring to gut health, here is what I’m primarily talking about:
the health and integrity of tissue lining your digestive system, including the stomach and the small and large intestines
the microbiota living within your intestines that impact immune health and digestion
How Your Gut Health Affects Other Body Systems
Here are some ways your gut health is connected to other body systems.
GUT HEALTH AND THE IMMUNE SYSTEM:
The tissues of your gut play a big role in your immune function by way of parietal cells in the stomach, mucosal tissue, and what are called “tight junctions”.
parietal cells - One of the first lines of defense against pathogens in food, is hydrochloric acid, known commonly as ‘stomach acid’ (I will call it HCl), which is produced by parietal cells in the stomach. One major role of HCl is to kill off unwanted pathogens before they get too far into your digestive system. When parietal cells are damaged or not producing adequate HCl, these pathogens hang around and cause inflammation due to chronic immune activation.
mucosal tissue - Just what it sounds like, mucosal tissue is a thick, slimy tissue that lines your stomach, and your small and large intestines (as well as lungs, nose, esophagus, eyes, etc.). Its purpose is two-fold: 1) to house certain immune cells that can readily attack foreign invaders that get stuck in the slimy mess, and 2) to provide lubrication that helps protect against tissue damage (1).
We’ll get more into microbiota later in the post, but regarding mucosal tissue, the bacteria meant to live in your large intestine are responsible for building and maintaining that mucosal tissue.
tight junctions - The lining of your small intestines consists of finger-like protrusions called microvilli, which are tightly integrated to only allow nutrients that have been fully digested to enter into the bloodstream. Fully digested nutrients (e.g. when sugar breaks down into glucose) are recognized as safe as they enter the bloodstream. Nutrients that are not fully broken down are viewed as foreign, and your immune system will react to them (hello, food sensitivities!). This is an example of how poor digestive health can damage these tight junctions, or microvilli, and cause the tissue to become more permeable, allowing these undigested particles into the bloodstream.
microbiota - Certain types of bacteria are meant to live in the large intestine. They feed off of dietary fiber, which produces a short-chain fatty acid called butyrate. Butyrate is needed to build and maintain the mucosal tissue in your gut.
Additionally, when bacteria begin to thrive outside of your large intestine (your small intestine, for example), this has an effect on immune health, as well. These bacteria steal nutrients from the food you’re eating before it has a chance to become nutrients for your own body. Not only does this lead to discomfort from fermentation in your upper digestion (that’s a digestive health topic), but it allows these bacteria to thrive, causing a chronic immune response. Additionally, the waste from these bacteria is highly inflammatory in and of itself, causing damage to the tight junctions.
GUT HEALTH AND SKIN HEALTH
Piggy-backing on its effect on immune health, your gut health also plays a big part in skin health, primarily by way of inflammation and nutrient deficits. Read more about supporting skin health here.
inflammation - These often-overlooked immune responses due to compromised digestion and gut health, lead to an overactivity of immune reactions, which often manifest as skin conditions, like acne, eczema, and psoriasis. Acne, for instance, is typically caused by an overproduction of sebum in conjunction with a clogged pore - but when immune activity is heightened, so is its reactivity to smaller conditions like this.
nutrient deficits - When digestive health and gut health are not working optimally to break down foods and absorb nutrients, the body becomes deficient in nutrients needed as cofactors for other body functions. Regarding skin health, this could mean deficiencies in zinc, fatty acids, and fat-soluble vitamins like D, K, A, and E, that are important for skin health.
GUT HEALTH AND MENTAL HEALTH
In many ways, unwanted gut pathogens and poor digestion are involved in disrupting neurotransmitter production. You might already know that neurotransmitters such as serotonin, GABA, and dopamine, all affect mood and sleep. More information on nutrition and mental health can be found here.
For instance, pathogens and other stressors can disrupt tryptophan’s conversion to serotonin and can cause an increase in dopamine which can lead to oxidative damage (i.e. inflammation)
Here are some connections between gut health and mental health:
serotonin and motility - About 95% of serotonin in the body is released into the gastrointestinal tract when food is consumed, and modulates smooth muscle contractions of the stomach and intestines (the muscles that move food through the digestive tract) (2).
Serotonin is formed from tryptophan, an essential amino acid. Without optimal digestion and dietary intake of proteins, there will be a deficit of serotonin.
gut pathogens and dopamine - Some strains of clostridia (e.g. clostridia botulinum and clostridia difficile, or ‘c. diff’) produce metabolites that inhibit the enzyme that breaks down excess dopamine (called Dopamine Beta Hydroxylase). Excess dopamine infiltrates nerve pathways in the sympathetic nervous system, activating the “fight or flight” system, and causing oxidative stress, damage to cells, and inflammation.
GABA - or Gamma-AminoButyric Acid, is known as the "calming" neurotransmitter. It is derived from Glutamate (amino acid) and it is helpful in relieving symptoms of anxiety, stress, and fear. Similar to serotonin, without optimal digestion and dietary intake of proteins, there will be a deficit of GABA.
D-Phenylalanine is a precursor to hormones called endorphins, which are known to reduce pain, help manage stress, and give a sense of well-being. One who struggles with anxiety, chronic pain, or craves food as a reward, may have trouble producing endorphins.
Symptoms of Poor Gut Health
bloating - Bloating after meals and within 1-2 hours of eating is a sign of fermentation in the intestines. Fermentation is a sign that excess bacteria may be present, and what’s more important, may be living where it’s not supposed to.
belching or lower abdominal gas - Similar to bloating, gas is a byproduct of that fermentation, and is a sign that excess bacteria may be present. Belching after meals indicates excess bacteria may be living in the small intestine, and lower abdominal gas indicates excess bacteria in the large intestine.
increased pain - Byproducts of gram-negative bacteria (“bad” bacteria) include lipopolysaccharides (or LPS), which cause oxidative stress and increased inflammation. This can cause an increase in pain or stiffness throughout the body.
chronic congestion - Unaddressed gut pathogens can cause a heightened immune response, and will increase mucous production as part of that response. Even though the pathogens may be in your gut, mucous production may increase in other areas of the body where mucous is produced as part of normal immune response, including lungs and sinuses.
heartburn - Heartburn is a common indication of poor digestive health, starting with inadequate stomach acid production. Inadequate stomach acid production is a common precursor to intestinal hyperpermeability (leaky gut), indicating tissue damage within the intestines, and is worth considering when looking at gut health.
excess hunger, craving carbohydrates or sweets - Gut pathogens need food, too, and they typically love carb-heavy foods. If you find yourself constantly hungry or craving carbs, it’s worth considering the possibility of gut pathogens.
food sensitivities (not to be confused with food allergies) - food sensitivities are commonly developed as a result of intestinal hyperpermeability (leaky gut), which is in itself, a case of tissue damage within the small intestine. If you find yourself sensitive to certain foods, you may need to address your gut health.
Foods and Supplements to Support Gut Health
It’s important to note here, that if gut pathogens are a factor, these recommendations will only go so far unless the pathogens are addressed. Because different pathogens require different eradication techniques, it’s important to first be assessed by a qualified practitioner.
That said, the recommendations below are meant to support optimal gut health and tissue healing and do not address gut pathogens.
If you suspect you have gut pathogens, based on the symptoms I described above, an individual assessment is recommended. Click here to book a free consultation.
Mucilaginous Foods
When tissue damage is at play, consuming foods that will promote healing within the gut can help restore the tissue that lines the stomach and intestines. It’s important to also seek out the cause for tissue damage, in order to address the issue long-term.
Here are some examples of gut-healing foods:
okra
marshmallow root
aloe juice
slippery elm
chia seeds
seaweed (kombu, kelp, nori)
cassava
figs
cabbage juice
Zinc
Zinc is necessary to produce stomach acid, supports immune health, and supports tissue healing, and is deficient in many individuals. Although not recommended long-term, taking a quality zinc supplement can help as you work to restore optimal gut health.
Zinc can be found in sprouted beans, legumes, grains, nuts and seeds, shellfish, and oysters. (why sprouted?)
Collagen
Collagen from well-raised animals and seafood can be very helpful in restoring healthy gut tissues.
Glutamine
Glutamine is an amino acid that supports the integrity and healing of gut tissue. As a bonus, taking glutamine can also help with carb cravings.
Probiotics and probiotic foods
Remember, if gut pathogens are at play, these nutrients could potentially make the issue worse. If you suspect gut pathogens, make sure you consult with a qualified practitioner before adding these to your routine.
WHAT’S NEXT?
Week 6 (final week!) of the Supplement Mastery Series is all about female hormones, and is coming soon!
WANT MORE OF THIS SERIES?
WEEK 5 - Gut health
Have experience with gut-healing foods? Let’s talk about it in the comments.
REFERENCES
Cleveland Clinic medical. (n.d.). Mucosa: Function, anatomy & definition. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23930-mucosa
Berger, M., Gray, J. A., & Roth, B. L. (2009). The expanded biology of serotonin. Annual review of medicine, 60, 355–366. https://doi.org/10.1146/annurev.med.60.042307.110802
