Gut Feeling
By: Tiara Blain | May 2, 2021
Gut health, Gut bacteria, Microbiome, IBS, IBD, GERD, Mental Health, Fibromyalgia, Wellness
The gut-brain connection plays a vital role in our health and quality of life.
The gut-brain connection plays a vital role in our health and quality of life, more than we truly know. Imbalance within the gut’s microbiome, which is home to bacteria that we use to digest, process and sustain food, is associated with mental health - symptoms of depression and anxiety, even psychological disorders like bipolar and schizophrenia. This is also why those with gut related conditions like Irritable Bowel Diseases (IBD), Irritable Bowel Syndrome (IBS), GERD, etc., have coexisting symptoms of anxiety and depression. About 30 percent of those diagnosed with IBS experience depression and generalized anxiety disorder is present in about 15 percent. There is also an association between gut bacteria and conditions such as fibromyalgia, multiple sclerosis, arthritis and diabetes. Certain microbes associated with these diseases can cause disturbances in the metabolic processes, altering the body’s immunity response. In general, a healthy gut is essential for everyone in obtaining overall wellness.
How can we assure that we have a healthy gut ?
Well everyone is different, we all have different bodies and minds meaning we may need more or less of a specific nutrient than someone else. Some people may need to focus on gut bacteria and maintaining a certain amount, possibly through probiotic supplements. Some may need a specific diet that exclude certain types of foods and requires more of others. I think the most important thing is to figure out what our body and mind is missing and try and maintain a healthy balance in sustaining these needs. How do we do this? Firstly, if you do have constant stomach issues - such as pain, discomfort, bloating, burning sensations, bowel abnormalities, etc., it may be helpful to see a specialist which would be a gastroenterologist, or even discussing your gut health with your Primary Care Doctor (PC). If you feel that you have somewhat of a hold on your gut health but you can do more for it, or your gut could be affecting your mental state, then possible trial and error would be useful for you. Often, gastroenterologists and other experts suggest ridding certain foods from your diet and then reintroducing them back one by one to see which could be affecting your gut negatively. The type of food to avoid is dependent on the stomach issue, and whether it needs to be avoided depends on how it affects the person.
Dietary Restrictions
Irritable Bowel Syndrome (IBS)
Individuals with Irritable Bowel Disease (IBS) should follow a low FODMAP diet, but some foods on the high FODMAP list may be okay for certain people with IBS and not others. If you are someone with IBS or find certain foods irritate your stomach you can easily check online for the low fodmap diet and try riding some of the foods that may be affecting you and then reintroducing them to see if they are causing irritation in your stomach.
GERD/Acid Reflux
Those with GERD, which is continuous acid reflux, should follow a low acid diet and try to implement fruits, vegetables, teas and supplements that help with reducing acid. You can look up acidic and nonacidic foods online.
Inflammatory Conditions
High inflammation is also associated with microbiomes in the gut. Which is why anti-inflammatory diets, breathing techniques and physical activity is beneficial to gut health because they aid in reducing inflammation. This is especially important for those with inflammatory chronic illnesses.
Fibromyalgia
Individuals with fibromyalgia, who often experience anxiety, depression and IBD as comorbid conditions, are advised to consume more anti-inflammatory foods, less processed foods, possibly try low FODMAP diet, and potentially should stay away from nightshade vegetables such eggplant, bell peppers and tomatoes.
One size fit all
For everyone, implementing certain dietary supplements like - probiotics, magnesium, fiber and omega-3s can be very beneficial in maintaining a healthy gut. Discussing with your PC about what you should try, and even seeing a nutritionist could be helpful in your journey.
References
Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota's effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987. https://doi.org/10.4081/cp.2017.987
Cunha, J. P. (2021). Low FODMAP Diet for IBS: List of Foods to Eat and Avoid. Retrieved from https://www.medicinenet.com/low_fodmap_diet_list_of_foods_to_eat_and_avoid/article.htm
Mazzoni, M. (2019). Nightshades and fibromyalgia: The possible link. Retrieved from https://www.michaellamazzoninutrition.com/blog/nightshades-and-fibromyalgia-the-possible-link
Stephens, S. (2018). Fibromyalgia: what to eat, what to avoid. Retrieved from https://www.everydayhealth.com/fibromyalgia/diet/fibromyalgia-what-eat-what-avoid/
The Center for Ecogenetics and Environmental Health, University of Washington. (2014). Fast facts about the human microbiome.