Gut Health 101: Understanding the Microbiome, Risk Factors, and How to Improve Digestion Naturally

Gut Health

Gut health has become increasingly popular on social media. Most people have a general understanding of gut health, but the phrase “you are what you eat” goes deeper than simply eating healthy food. Food is not only a source of energy but also a key contributor to the health of your gut microbiome.

What Is the Gut Biome?

The gut microbiome refers to the microorganisms living in your intestines. Each person has trillions of microscopic organisms, including bacteria, viruses, and fungi. The gut biome is located in the gastrointestinal (GI) tract, which ranges from the stomach and small intestine to the large intestine (colon). These microorganisms attach to the mucous lining on the inner walls of the GI tract (mucosa).

Gut biome health plays a vital role in intestinal motility, which is essential for digestion, nutrient absorption, and waste excretion. Gut bacteria help break down complex carbohydrates, proteins, and fats into metabolites such as neurotransmitters, biotin, and vitamin K.

Additionally, gut microbes regulate glucose metabolism, influence appetite and fat storage, and support the development and maintenance of the intestinal nervous system. This is why stress management is crucial for maintaining a healthy gut!

What Are Some Risk Factors for a Poor Gut Biome?

• Ultra-processed diet – Alters the gut microbiota, which is closely linked to obesity and impacts immune function and metabolism

• Poor sleep quality, lack of physical activity, and chronic stress – All negatively impact gut health

• Frequent use of antibiotics and other medications – Can disrupt the gut microbiome and reduce nutrient absorption

• Exposure to environmental toxins – Tobacco smoke, pollutants, and pesticides can damage gut health

  
  

What Are Signs of Poor Gut Health?

• Digestive issues: gas, bloating, constipation, diarrhea, or heartburn

• Unintentional weight changes

• Skin issues such as rashes or allergies

• Food sensitivities or intolerances

  
  

Strategies to Improve Gut Health and Metabolism

• Incorporate more probiotics and prebiotics into your diet – Focus on food sources first

• Eat a healthy, nutrient-dense, gut-friendly diet

• Increase your protein and fiber intake

• Manage stress to promote the "rest and digest" state

• Eat most of your food earlier in the day

• Stay well-hydrated

• Practice mindful eating – Be present during meals

At IVY Integrative, you can work with one practitioner or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!

Author: Dr. Mièka Bryan PT, DPT

References:

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2. Fujisaka, S., Watanabe, Y., & Tobe, K. (2023). The gut microbiome: a core regulator of metabolism. Journal of Endocrinology, 256(3), e220111. Retrieved Jan 5, 2025, from https://doi.org/10.1530/JOE-22-0111

3. Martinez KB, Pierre JF, Chang EB. The Gut Microbiota: The Gateway to Improved Metabolism. Gastroenterol Clin North Am. 2016 Dec;45(4):601-614. doi: 10.1016/j.gtc.2016.07.001. PMID: 27837775; PMCID: PMC5127273.

4. https://www.healthline.com/health/gut-health

5. https://my.clevelandclinic.org/health/body/25201-gut-microbiome

6. Zheng, Z., Zong, Y., Ma, Y. et al. Glucagon-like peptide-1 receptor: mechanisms and advances in therapy. Sig Transduct Target Ther 9, 234 (2024). https://doi.org/10.1038/s41392-024-01931-z

Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.