PlantPower
Gut Check: Strategies
Gut Check: Strategies
for Digestive HealthHousekeeping
Why Gut Health Matters
Having a healthy gut is essential
to:
● Digestion
● Nutrient Absorption
● Food Breakdown
● Fighting off Infections and
Diseases
● Mental HealthWhat is the Gut?
The Gut, aka the GI (gastrointestinal tract), is the
A long tube that starts at the mouth and ends at
the back passage (anus).
The Gut is a part of the digestive system, which
includes the mouth, throat, esophagus, stomach,
small intestine, large intestine, rectum, and anus.
It also includes the salivary glands, liver,
gallbladder, and pancreas, which make digestive
juices and enzymes that help the body digest
food and liquids.
The small intestine is like a food processor
• It breaks down your macronutrients, proteins, carbs, and fats.
• The muscles of the small intestine combine food with digestive juices from the pancreas
large.Large Intestine-The compactor
• Undigested parts of food, fluid, and older cells from the
lining of your GI tract are the contents of the excess or
waste products from the digestive process.
• The large intestine absorbs water and moves it to your
bloodstream. it also changes the waste from liquid into
stool (this is where fiber is helpful).
• Bacteria in your large intestine help break down the remaining
nutrients and make vitamin K Waste products of digestion,
including parts of food that are still too large, become stool.
• Peristalsis helps move the stool into your rectum.
Buddy system-Intestinal
support
Your pancreas delivers the digestive juice to the small
intestine through small tubes called ducts. The pancreas
makes a digestive juice that has enzymes that break down
carbohydrates, fats, and proteins. The
Your bile ducts carry bile from your liver to your
gallbladder for storage, or to the small intestine for use.
The liver makes a digestive juice called bile that helps
digest fats and some vitamins.
Your gallbladder stores bile between meals. When you eat,
Your gallbladder squeezes bile through the bile ducts into
Your small intestine.
Did you know
•The GI tract supplies a physical barrier to exogenous
that we have our
very own Detox
system?
toxins (Toxins that are found in many of the things we
encounter every day, from cleaning product chemicals,
tap water and air).
•It is the second vital site in the body for detoxification
(The liver is the first)
•Gut microbes can protect against the absorption of metals
in water and food (Monachese, Burton & Reid, 2012).
•Bacterial cells can bind and isolate metals that interact
the body (Monachese, Burton & Reid, 2012).Gut Microbiome
Your gut microbiome is the ecosystem of microbes
that live in your intestines.
● Include bacteria, viruses, fungi, and other
microbes.
● Plays a crucial role in various aspects of
human health, including digestion, immune
function, metabolism, and even mood
regulation.
● Influenced by age, genetics, and environment,
lifestyle, and mainly diet.Primary Influences in Human - Gut Bacteria Relationship
● Immune system - inflammation
and immune cells
● Metabolites - byproducts of
bacteria that influence our
health
● Hormones - satiety, hunger
● Neurotransmitters - compounds
that influence mood and
behaviorThe Second Brain
● Referred to as the “ Second Brain”
● Contains a vast and complex network of
Neurons known as the enteric nervous system
system (ENS).
● This allows it to function independently
and communicate with the central
nervous system, meaning it can regulate
digestion and even influence mood and
emotions, similar to the brain in the
head, essentially acting like a separate
"brain" within the digestive systemGut Microbiome and Heart Health
● The gut microbiome can impact heart health, and
Changes in gut bacteria have been linked to heart
disease. This connection is called the gut-cardiac
axis
● Inflammation: Imbalances in the gut microbiome
can lead to chronic low-grade inflammation →
associated with the development and progression
of cardiovascular diseases
● Metabolism: The gut microbiome plays a role in the
metabolism of dietary components, including fats
and carbohydrates.
● Blood Pressure Regulation: Dysbiosis in the gut
The microbiome has been associated with
hypertension.Gut Microbiome and Heart Health
● Cholesterol Metabolism: Imbalances in the
The gut microbiome may affect cholesterol
metabolism.
● Platelet Function: Studies suggest that gut
Microbes may influence platelet function
and clot formation, which are key factors in
the development of heart attacks and
strokes.
● Immune System Regulation: Dysbiosis in
The gut microbiome can lead to immune
dysfunction, which can impact the heart
health.
The Gut Microbiome and Atherosclerosis
● Atherosclerosis is a chronic
Inflammatory disease that occurs
mainly in the middle and large arteries and
causes plaque buildup.
● Bacteria are mainly found in red meat, liver,
egg yolks, high-fat dairy products, and
A high intake of these foods can lead to
high TMAO levels. This increase
chances of CAD.The Gut Microbiome and Diabetes
● A study conducted by Cedars-Sinai found that people
With higher levels of a bacterium called
Coprococcus tended to have higher insulin
sensitivity, while those whose microbiomes had
Higher levels of the bacterium Flavonifractor
tended to have more insulin resistance
● The gut microbiota significantly had a strong
rooted relationship in diabetic individuals.
● The efficacy of plant-based vs. animal-based
diets showed improved beneficial bacterial
design and reduced the inflammation, leading to
Improved insulin sensitivity.The Gut Microbiome and Obesity
● Gut bacteria help break down food components, certain
Types of bacteria might extract more energy from the
The same amount of food, potentially leading to weight
gain.
● Gut microbes can influence the body's metabolism,
including how it stores and uses energy.
● Gut bacteria can influence appetite and food cravings
by producing signaling molecules that communicate
With the brain.
● Gut microbes can affect the production and function of
Hormones involved in appetite and fat storage
→ influences hunger and fat storage.
How do we influence the microbiome?
● Diet is one of the most powerful games
Changes of gut microbiota
● A diet rich in animal proteins may increase
certain dietary metabolites that contribute to
cardiovascular disease (TMAO)
● The high intake of saturated fats and omega-6
PUFA, and the reduced intake of omega-3
PUFA, typical of a Western-type diet, could lead
to dysbiosis, gut barrier alterations, and
metabolic disorders.
● healthy diet → healthy gut bacteria → less
inflammatory diseases.
Prebiotics
● Compounds that are used by the host
microorganisms (bacteria) conferring a
health benefit.
● They improve gut barrier function, increase
insulin sensitivity and enhance lipid profile.
○ Vegetables: Garlic, onions, artichokes,
asparagus, leeks, spinach
○ Fruits: Bananas, blueberries
○ Herbs: Chicory root
○ Whole grains: Oats
○ Nuts and seeds: Chia seeds, flaxseedFascinating study
● 36 adults - 17 weeks - either a high fiber diet or
high-fermented foods diet
● Surprising finding: Eating fermented foods such
as yogurt, kefir, fermented cottage cheese,
Kimchi and other fermented vegetables,
vegetable brine drinks, and kombucha tea led to
an increase in overall microbial diversity, with
stronger effects from larger servings.
● 19 different inflammatory markers also decreased
● The high fiber group saw little change, but remained
positively stable
● Study Fermented Food for the Gut Microbiome
1. Yogurt
a. Make sure sugar is sugar-free
2. Kefir
a. Modulates the bacteria in the gut
b. Contains prebiotics, probiotics, and enzymes
3. Sauerkraut
a. The best kind is raw/unpasteurized without added sugar,
vinegar, or preservatives
Contains fiber, vitamins, and minerals
b. 4. Kimchi
a. Contains vitamins, antioxidants, prebiotics, and
probiotics
5. Miso
a. 6. Kombucha
a. Fermented tea drink
Probiotics and combats intestinal inflammation Foods That Feed the Gut Microbiome
Extra Virgin Olive Oil: Reduces “bad” bacteria,
stimulating the growth of “good” bacteria, and
increases the production of short-chain fatty acids
acids, which exert a wide range of
anti-inflammatory effects
Peas: Contain natural prebiotics to achieve a
healthy balance of gut flora
Brussels Sprouts: Prebiotic and contain a high
amount of soluble fiber
Bananas: Contain inulin, a substance that
stimulates the growth of good bacteria in the
gut.
Foods That Can Hurt the Microbiome
1. Artificial Sweeteners
○ Increase “bad” bacteria and decrease “good” bacteria.
2. Processed Foods
○ Increase gut disease, including inflammatory bowel
disease, colorectal cancer, and irritable bowel syndrome.
3. Refined Grains
○ Since they lack fiber and essential nutrients, they can
disrupt gut health by promoting inflammation, altering gut
microbiota composition, and contributing to conditions like
Irritable bowel syndrome (IBS) and constipation 6. Refined Sugar
7. Fried Foods
8. Alcohol
9. Deli Meats
10. Sugary BeveragesSigns of an Imbalanced Gut Microbiome
● Chronic disease
● Brain fog
● Fatigue (constant/regularly tired)
● Poor memory
● Arthritis/joint issues
● Skin issues
● Some believe all diseases begin in the gut!
(Hippocrates, 370BC)Tips to Help Repair the Gut Microbiome
1. Diversify Your Diet
2. Include Fermented Foods
3. Limit Processed Foods and Sugar
4. Manage Stress
5. Consider Probiotic Supplements
6. Stay Hydrated
7. Get Regular Exercise
8. Limit Antibiotic Functional Medicine’s
4-R Gut Protocol
1. Remove
2. Replace
3. Re-inoculate
4. Repair
-Helpful to work with a
professional on this, but some are
easy to implement on your own!
Thank you, Aimee Mirande, Nutritionist BS, MS,
Plantpower
joegalloplantpower@gmail.com
Joseph R Gallo Jr