3 Things That Ruin Gut Health: Explained by an MD (+ Video)

"Do you have the guts?" "Go with your gut." "What's your gut reaction?"

We talk an awful lot about our guts.

That may be because when it comes to a healthy gut, your digestion isn't the only system impacted when your food disagrees with you. Your gut has its own microbiome that affects many aspects of wellness, including your immune system, central nervous system, mental health and digestive health. So you want to protect your microbiome as much as possible.

But keeping it in balance may not be as easy as you think.

Conditions that destroy your gut health

A good gut encourages many whole-body health benefits, but several things can take your gut health out of the green zone.

1. Microbiome imbalance

An imbalance in gut bacteria and fungi (gut microbiome dysbiosis) is associated with a variety of digestive concerns, including leaky gut and chronic inflammatory responses.

Diet and lifestyle choices have a big impact on your microbiome (im)balance, and some of the choices that lead to imbalance may surprise you:

• Over-the-counter anti-inflammatory drugs. You may be aware that some common pain relievers can irritate or damage the stomach lining. But they also disrupt your intestinal flora balance. This may increase undesirable bacteria and lead to even more intestinal damage.
• Overdoing alcohol. Your liver isn't the only system at risk. Drinking too much alcohol is associated with a leaky gut, which may allow pro-inflammatory compounds to get into your bloodstream and damage other organs.
• Taking too many antibiotics. Antibiotics kill bad bacteria, but they also destroy good bacteria. So, you should take them for short periods of time only when needed. Avoid prolonged and repeated antibiotic use.

Not a surprise: Unhealthy diet decisions like eating a lot of processed foods and lifestyle factors such as smoking, a lack of exercise, and chronic stress are also big factors for gut dysbiosis.

2. Inflammation and immune reactions

Immune system reactions like food allergies and sensitivities can cause inflammatory responses that impair gut health. These reactions may hinder normal digestive function and damage the intestinal lining, further reducing immune function.

Digestive issues like Crohn's disease and inflammatory bowel disease are characterized by inflammation throughout the digestive tract, sometimes caused by specific foods or gut bacteria. Repeated inflammatory flare-ups can lead to progressive intestinal damage, so identifying and avoiding triggers is important for gut health.

Also, inflammatory bowel conditions can lead to poor digestion and inadequate nutrition, which worsens the inflammatory response, leading to a vicious cycle.

3. Diet and digestive function

Diet and nutrition play a major role in gut health. Diets with processed foods high in fat and sugar can lead to harmful yeast overgrowth. Similarly, a diet low in vegetables and fiber can shift our bacterial balance toward less desirable species.

You can support gut health with probiotics, the good bacteria found in fermented foods (like yogurt, kefir, kimchi, and sauerkraut). Probiotics, when taken as a supplement, encourage a healthy microbiome balance, along with many other health benefits. Low-FODMAP diets are also beneficial for those with microbiome imbalances.

Healthy food choices, including probiotics, have been linked to easing inflammation and improving food digestion. This supports nutritional absorption from food and promotes gut health and body-wide health.

What is a good lab test to assess gut health?

Your digestive system is complex. While there is not one single test to measure all areas of concern, an in-depth stool analysis that assesses gut microbiome balance and diversity is the best starting point for those with gut health concerns of unknown origin. A GI 360 stool analysis also measures digestive function, inflammation, pathogens, immune response and toxin excretion.

If you want to identify problematic foods and possible nutrient deficiencies, testing for food sensitivities and keeping a food diary can help. Other specific gut health tests may also help, including:

• Gut Barrier Panel finger stick test
• Inflammatory Bowel Disease Screen blood test
• Celiac Antibody Screen

References

• de Vos WM, et al. "Gut microbiome and health: mechanistic insights." Gut. May 2022. https://pubmed.ncbi.nlm.nih.gov/35105664/
• Jawhara S. "Healthy Diet and Lifestyle Improve the Gut Microbiota and Help Combat Fungal Infection." Microorganisms. June 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10302699/