Introduction:
Let’s dive into the often-overlooked aspects of your health. Today, we shed light on the seven surprising factors that could silently undermine your gastrointestinal (GI) health. As functional medicine practitioners, we aim to empower you with the knowledge to understand why you may have bloating, gas, or other less desirable symptoms that affect your ability to live your desirable life.
Table of Contents:
- Artificial Sweeteners: The Hidden Culprits
- The Antibiotic Conundrum: Balance Matters
- Chronic Stress: More Than Meets the Eye
- Sleep Deprivation and Gut Trouble
- Environmental Toxins: Unseen Threats
- Antibacterial Overkill: Bacteria Balance Matters
- The Unseen Food Sensitivity Dilemma
Artificial Sweeteners: The Hidden Culprits
Artificial Sweeteners, often considered a healthier alternative to sugar, might harm your gut. Studies show that these sugar substitutes in many diet products can disrupt your gut microbiome and even impact the tight junctions of your intestinal lining (1). A disturbed microbiome may lead to digestive discomfort and imbalances. When using natural sweeteners, consider choosing stevia or honey instead.
The Antibiotic Conundrum: Microbiome Balance Matters
Antibiotics are essential for treating bacterial infections, but their overuse can wreak havoc on gut flora. Many studies show that antibiotic-induced changes in microbial compositions can have a negative impact in that they reduce microbial diversity. (2). Having microbial diversity allows you to stay resilient. It is why responsible antibiotic use when needed, identifying gut imbalances (this includes bacterial overgrowth, parasite overgrowth, yeast overgrowth, and so much more), and using a probiotic during and after antibiotic use can help to maintain a healthier microbiome.
Chronic Stress: More Than Meet the Eye
You may not realize it, but chronic stress can harm your GI health. In many cases, the gut acts as the second brain, and this mind-gut connection is real. Persistent stress can contribute to irritable bowel syndrome (IBS) and inflammation. Stress can come in many forms. We can experience stress from our external environment (pollutants in the air or water, pesticides on our food, or heavy metals) or our internal environment (bacteria overgrowth, parasites, hormonal imbalances, etc.). (3) Understanding how to effectively manage stress through techniques like mindfulness and meditation and reducing your exposure to toxins or stressors can help restore balance.
Sleep Deprivation and Gut Trouble
A good night’s sleep is crucial for overall health, including your digestive system. Inadequate sleep can disrupt the gut-brain axis, leading to digestive problems and increasing your vulnerability to GI disorders. Prioritizing good sleep hygiene by respecting your biological clock is necessary for optimal GI health. Did you know that serotonin, the precursor to melatonin, is made in our gut lining? Understanding this concept lets you know why studies have shown that the microbiome in our gut responds to a similar circadian rhythm (4). Our sleep can also suffer if our gut microbiome is out of balance.
Environmental Toxins: Unseen Threats
Toxins from our environment, such as pesticides and heavy metals, can accumulate in your body and negatively impact your GI function. Many of these pesticides and heavy metals pass through the junctions in the intestines, a concept known as leaky gut syndrome (5). When these toxins pass through, they create a stress response by activating the immune system to attack the pesticides and impact the microbiome.
Potential sources of exposure could be:
- Heavy metals (mercury amalgams in mouth)
- Unfiltered Water
- Non-organic food (If you can’t eat 100% organic, look up the Dirty Dozen and choose those foods to buy organic when possible.)
It is essential to acknowledge that while we might not be able to avoid everything, do the best you can in your current season of life. If all you can do is drink filtered water, that is still amazing!
Antibacterial Overkill: Bacteria Balance Matters
Many antibacterial products like soaps and sanitizers have their place in our modern world. Still, excessive use of these products can upset the balance of beneficial bacteria in your gut (the good guys!) Understanding the difference between good and bad bacteria is essential because killing off all good bacteria leaves us with less of the good guys when we need it!
The Unseen Food Sensitivity Dilemma
When you look online or talk to friends, many people struggle with sensitivities to foods or, at the very least, bloating, gas, or other digestive distress. Undiagnosed food sensitivities could be causing GI discomfort without you realizing it. Learning to identify these sensitivities can be helpful for your gut health.
The most common sensitivities are:
- Gluten
- Dairy
- Eggs
Before you cut everything out of your diet, remember that if you are experiencing digestive distress, the first question you should ask yourself is why. Those with many sensitivities to foods often have other imbalances in their gut that need to be addressed.
Conclusion:
Your gastrointestinal health is a cornerstone of your overall well-being, and understanding these lesser-known factors can make a significant difference in your life. As functional medicine practitioners, we encourage you to take proactive steps to support your GI health through running functional medicine labs. The results from these labs will help you identify exactly what is happening. If you suspect any of these factors may be affecting you, consult us, and we can provide personalized guidance and help you on your journey to optimal health.
Resources:
- Shil A, Olusanya O, Ghufoor Z, Forson B, Marks J, Chichger H. Artificial Sweeteners Disrupt Tight Junctions and Barrier Function in the Intestinal Epithelium through Activation of the Sweet Taste Receptor, T1R3. Nutrients. 2020 Jun 22;12(6):1862. doi: 10.3390/nu12061862. PMID: 32580504; PMCID: PMC7353258.
- Patangia DV, Anthony Ryan C, Dempsey E, Paul Ross R, Stanton C. Impact of antibiotics on the human microbiome and consequences for host health. Microbiologyopen. 2022 Feb;11(1):e1260. doi: 10.1002/mbo3.1260. PMID: 35212478; PMCID: PMC8756738.
- Bremner JD, Moazzami K, Wittbrodt MT, Nye JA, Lima BB, Gillespie CF, Rapaport MH, Pearce BD, Shah AJ, Vaccarino V. Diet, Stress and Mental Health. Nutrients. 2020 Aug 13;12(8):2428. doi: 10.3390/nu12082428. PMID: 32823562; PMCID: PMC7468813.
- Matenchuk BA, Mandhane PJ, Kozyrskyj AL. Sleep, circadian rhythm, and gut microbiota. Sleep Med Rev. 2020 Oct;53:101340. doi: 10.1016/j.smrv.2020.101340. Epub 2020 May 13. PMID: 32668369.
- Zhou M, Zhao J. A Review on the Health Effects of Pesticides Based on Host Gut Microbiome and Metabolomics. Front Mol Biosci. 2021 Feb 8;8:632955. doi: 10.3389/fmolb.2021.632955. PMID: 33628766; PMCID: PMC7897673.