Back Clinic Gut and Intestinal Health. The health of an individual’s gut determines what nutrients are absorbed along with what toxins, allergens, and microbes are kept out. It is directly linked to the health of the whole body. Intestinal health could be defined as optimal digestion, absorption, and assimilation of food. But this is a job that depends on many other factors. More than 100 million Americans have digestive problems. Two of the top-selling drugs in America are for digestive problems, and they run in the billions. There are more than 200 over-the-counter (OTC) remedies for digestive disorders. And these can and do create additional digestive problems.
If an individual’s digestion is not working properly, the first thing is to understand what is sending the gut out-of-balance in the first place.
A low-fiber, high-sugar, processed, nutrient-poor, high-calorie diet causes all the wrong bacteria and yeast to grow in the gut and damages the delicate ecosystem in your intestines.
Overuse of medications that damage the gut or block normal digestive function, i.e., acid blockers (Prilosec, Nexium, etc.), anti-inflammatory medication (aspirin, Advil, and Aleve), antibiotics, steroids, and hormones.
Undetected gluten intolerance, celiac disease, or low-grade food allergies to foods such as dairy, eggs, or corn.
Chronic low-grade infections or gut imbalances with overgrowth of bacteria in the small intestine, yeast overgrowth, parasites.
Toxins like mercury and mold toxins damage the gut.
Lack of adequate digestive enzyme function from acid-blocking medications or zinc deficiency.
Stress can alter the gut’s nervous system, cause a leaky gut, and change the normal bacteria.
Visits for intestinal disorders are among the most common trips to primary care doctors. Unfortunately, most, which also includes most doctors, do not recognize or know that digestive problems wreak havoc in the entire body. This leads to allergies, arthritis, autoimmune disease, rashes, acne, chronic fatigue, mood disorders, autism, dementia, cancer, and more. Having proper gut and intestinal health is absolutely central to your health. It is connected to everything that happens in the body.
Pesto is a sauce that is made with garlic, pine nuts, basil, cheese, and olive oil, which creates a strong, rich flavor. It is used as a marinade, dip, salad dressing, sandwich spread, and a topping for dishes like pasta and pizza. It can be homemade or bought premade, including vegan varieties. It is made with nutritious ingredients and can be consumed as part of a balanced diet. The sauces can vary in nutrition, but in general, it is a rich source of healthy fats and is also part of the Mediterranean Diet.
Pesto
Carbohydrates
The sauce is not a significant source of complex carbohydrates, dietary fiber, or sugar.
A spoonful contains under 1 gram of carbohydrates.
It is often paired with foods rich in carbohydrates, like sandwiches, pizza, and pasta.
Fats
Nearly 60% of the calories in pesto come from fats, provided by the olive oil, cheese, and pine nuts.
There are 9.47 grams of fats per spoonful, which includes:
5.63 grams of monounsaturated fatty acids.
1.53 grams of saturated fatty acids.
1.68 grams of polyunsaturated fatty acids.
It also contains 2.56mg of cholesterol.
According to U.S. Dietary Guidelines for Americans, 20% to 35% of daily calories should come from fat.
Protein
The sauce is not a protein-rich food with only 1.38 grams of protein per tablespoon.
It is often used as a condiment, it can add flavor to other foods higher in protein.
Vitamins and Minerals
Pesto contains:
33.1mg of calcium.
36.8mg of phosphorus.
31.8mg of potassium.
9.76mg of magnesium.
Health Benefits
Some of the potential health benefits of pesto.
Antioxidant Properties
Garlic, pine nuts, olive oil, and basil are rich sources of antioxidants.
Antioxidants have an essential role in defending the body against free radical damage, which can lead to disease.
Diets high in antioxidants reduce the risk of various diseases, like heart disease and cancer.
Consuming antioxidant-rich foods like pesto on a regular basis can increase antioxidant levels.
Cardiovascular Benefits
Olive oil health benefits include the reduced risk of heart disease.
Substituting other high-fat foods like margarine, butter, and mayonnaise with olive oil can help lower the risk of heart disease and stroke.
Help Lower Cholesterol
Four different types of fats – saturated, trans, monounsaturated, and polyunsaturated fats.
Saturated fats can raise LDL/unhealthy cholesterol levels.
Foods rich in monounsaturated and polyunsaturated fats like pesto can help lower LDL cholesterol levels in the blood and support HDL/healthy cholesterol levels.
Weight Management
Pesto is commonly consumed on the Mediterranean diet and can be part of a nutritious lifestyle that supports a healthy weight.
Research has shown that following a Mediterranean diet can lead to and maintain long-term changes in weight management.
Store-bought pesto can contain a large amount of sodium.
Individuals following a low-sodium diet or taking heart medications should check with their doctor before consuming these products.
To control the amount of sodium, consider making a homemade recipe that uses less salt and aligns with individual dietary preferences.
Basil is the main ingredient but some varieties are made with other herbs.
Pesto traditionally contains parmesan cheese/milk products and pine nuts/tree nuts which are common food allergens.
The sauce is a vegetarian-friendly sauce, but vegans can look for cheese and dairy-free versions.
It is possible that an allergic reaction can occur in individuals allergic to dairy products and nuts.
Individuals allergic to nuts can choose nut-free varieties.
From Consultation to Transformation
References
Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutr Diabetes. 2018;8(1):22. doi:10.1038/s41387-018-0023-3
Bolling, Bradley W et al. “Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts.” Nutrition research reviews vol. 24,2 (2011): 244-75. doi:10.1017/S095442241100014X
Bower, Allyson, et al. “The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet.” Critical Reviews in food science and nutrition vol. 56,16 (2016): 2728-46. doi:10.1080/10408398.2013.805713
Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in U.S. adults. J Am Coll Cardiol. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036
Liu, Qing, et al. “Antibacterial and Antifungal Activities of Spices.” International journal of molecular sciences vol. 18,6 1283. 16 Jun. 2017, doi:10.3390/ijms18061283
Marcelino, Gabriela et al. “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients vol. 11,8 1826. 7 Aug. 2019, doi:10.3390/nu11081826
Nicastro, Holly L, et al. “Garlic and onions: their cancer prevention properties.” Cancer prevention research (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172
Sestili, Piero, et al. “The potential effects of Ocimum basilicum on health: a review of pharmacological and toxicological studies.” Expert opinion on drug metabolism & toxicology vol. 14,7 (2018): 679-692. doi:10.1080/17425255.2018.1484450
Sun, Liangzi, et al. “Tryptophan targeted pulsed electric field treatment for enhanced immune activity in pine nut peptides.” Journal of food biochemistry vol. 44,6 (2020): e13224. doi:10.1111/jfbc.13224
Before the body can benefit from consumed nutrients, the gastrointestinal tract has to digest and absorb the foods. Before eating, the body needs to feel hungry. However, hunger is not the same as appetite. Hunger is a physical reaction caused by hormonal and chemical changes in the body when fuel is needed. Appetite is more of a desire to eat and can be a learned response. It is one reason why individuals can eat when they are not hungry. The body comprises different hormones that regulate hunger, digestion, and appetite.
Hunger Digestion Regulating Hormones
Hunger Hormones
Hunger is the feeling when the body needs food. When the body has enough, hunger should subside. That’s because various hormones regulate hunger.
Leptin
Leptin is a hormone secreted by adipose tissue/fat into the bloodstream.
The more fat in the body, the higher the blood levels of leptin.
Leptin level also increases with food intake and is higher in females than males, but overall, it lowers with age.
Increased leptin levels trigger the hypothalamus to reduce hunger.
Ghrelin
Ghrelin is a hormone produced by the stomach and small intestine when the stomach is empty.
Like leptin, it also works with the hypothalamus.
However, instead of suppressing hunger, it increases hunger.
Insulin
The pancreas produces this hormone.
It is mostly known for regulating blood sugar levels.
It also suppresses hunger.
Adiponectin
Adiponectin is a hormone secreted by fat cells.
As body fat levels go down, this hormone goes up.
If fat levels go up, adiponectin levels go down.
Cholecystokinin
Cholecystokinin is a hormone produced in the small intestine during and after a meal.
It triggers the release of bile and digestive enzymes into the small intestine.
These suppress hunger and make the body feel full.
Peptide YY
This hormone suppresses appetite for about 12 hours after eating.
Made by both the large and small intestines after eating.
Glucocorticoids
Adrenal glands make these hormones, and their primary function is to regulate inflammation and other processes, but they also impact hunger.
A cortisol deficiency reduces appetite, but excessive amounts of glucocorticoids increase hunger.
Digestion Hormones
Digestion is coordinated and regulated by hormones.
Gastrin
Gastrin is a hormone the stomach and the small intestine release when eating.
Gastrin stimulates the release of hydrochloric acid and pepsinogen in the stomach to speed up digestion.
Gastrin stimulates glucagon, which works with insulin to regulate blood sugar.
Secretin
Secretin is a hormone made by the small intestine.
It is secreted into the bloodstream when the acidic chyme from the stomach enters the small intestine.
Secretin stimulates the pancreas to release bicarbonate digestive liquids into the small intestine.
The bicarbonate neutralizes the acidity.
Secretin acts on the stomach to trigger the production of pepsinogen to help break down proteins.
Cholecystokinin – CCK
The small intestine makes and releases CCK into the bloodstream.
Essential fat digestion stimulates the gallbladder to release bile into the small intestine.
It also triggers the pancreas to release various digestive enzymes so they can break down fats, carbohydrates, and proteins.
It stimulates the pancreas to release insulin and slows down stomach digestive activity.
Peptide YY and Enterogastrone
Released by the small intestine, two more hormones slow digestion down and decrease the production of digestive secretions.
Chiropractic Care and Metabolism
References
Chandra, Rashmi, and Rodger A Liddle. “Cholecystokinin.” Current Opinion in Endocrinology, diabetes, and Obesity vol. 14,1 (2007): 63-7. doi:10.1097/MED.0b013e3280122850
Davis, Jon. “Hunger, ghrelin and the gut.” Brain Research vol. 1693, Pt B (2018): 154-158. doi:10.1016/j.brainres.2018.01.024
Gupta K, Raja A. Physiology, Gastric Inhibitory Peptide. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK546653/
Konturek, S J et al. “Brain-gut axis and its role in the control of food intake.” Journal of Physiology and Pharmacology: an official journal of the Polish Physiological Society vol. 55,1 Pt 2 (2004): 137-54.
Prosapio JG, Sankar P, Jialal I. Physiology, Gastrin. [Updated 2023 Apr 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK534822/
Rix I, Nexøe-Larsen C, Bergmann NC, et al. Glucagon Physiology. [Updated 2019 Jul 16]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: www.ncbi.nlm.nih.gov/books/NBK279127/
Suzuki, Keisuke, et al. “The role of gut hormones and the hypothalamus in appetite regulation.” Endocrine Journal vol. 57,5 (2010): 359-72. doi:10.1507/endocrine.k10e-077
Tack, Jan, et al. “The gastrointestinal tract in hunger and satiety signaling.” United European gastroenterology journal vol. 9,6 (2021): 727-734. doi:10.1002/ueg2.12097
Zanchi, Davide, et al. “The impact of gut hormones on the neural circuit of appetite and satiety: A systematic review.” Neuroscience and biobehavioral reviews vol. 80 (2017): 457-475. doi:10.1016/j.neubiorev.2017.06.013
Regular exercise and physical activity help with cardiovascular health, improved mood, better management of chronic conditions, and can help digestion. For individuals with any GI distress or inflammatory bowel disease that has caused digestive enzyme deficiencies, exercise, and physical movement have been found to provide digestive aid. Here we look at activities to help digestion.
Exercises To Help Digestion
When exercising the body, the cardiac output/volume of blood the heart pumps every minute increases as the demand for oxygenated blood throughout the body increases, particularly in the working muscles. During exercise, the same increase in blood circulation happens within the digestive system’s muscle groups. The blood flow to digestive organs causes peristalsis, which is involuntary constriction and relaxation of the muscles in the digestive tract. This process helps move food efficiently through the gastrointestinal tract. Exercise supports the growth of beneficial gut bacteria to maintain a healthy digestive system.
Exercise helps relieves stress which means lower amounts of cortisol.
Research has found that elevated cortisol levels are associated with compromised digestive function.
Tai chi has been shown to improve immune function and inflammation of the gut and is a helpful tool for maintaining homeostasis/gut balance.
This is a form of moderate-intensity exercise and meditative practice.
The emphasis is on slow controlled movements and deep breathing.
This makes it recommended for individuals looking to improve digestion and those with gastrointestinal conditions.
Pilates
Pilates is the practice that targets abdominal muscles and utilizes diaphragmatic breathing to help individuals perform a series of movements to strengthen and elongate the body’s muscles.
Individuals who perform this exercise often report relief from bloating and gas.
Whether new to exercise or returning, a plan can help you get there. Meeting with a fitness trainer or sports chiropractor is a great place to begin if you have limited knowledge about what works best for your body and schedule.
A certified trainer can help guide you toward an achievable program that focuses on gut health.
Individuals with a GI disorder should talk with their doctors before starting a new exercise plan.
This does not mean you can’t do intense exercises like running; you’ll want to work with a doctor to set up a program that doesn’t cause flare-ups.
Aim for roughly three hours of moderate-intensity weekly exercise to support a healthy digestive system.
Sit less and move more.
Do at least two or more muscle-strengthening activities of moderate intensity every week.
Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.
Drouin, Jacqueline S et al. “Comparisons between Manual Lymph Drainage, Abdominal Massage, and Electrical Stimulation on Functional Constipation Outcomes: A Randomized, Controlled Trial.” International Journal of environmental research and public health vol. 17,11 3924. June 1. 2020, doi:10.3390/ijerph17113924
Hamasaki, Hidetaka. “Exercise and gut microbiota: clinical implications for the feasibility of Tai Chi.” Journal of integrative medicine vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X
Joyner, Michael J, and Darren P Casey. “Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs.” Physiological Reviews vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013
LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK538516/
Singhal, Rashi, and Yatrik M Shah. “Oxygen battle in the gut: Hypoxia and hypoxia-inducible factors in metabolic and inflammatory responses in the intestine.” The Journal of biological chemistry vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188
van Wijck, Kim, et al. “Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention.” American Journal of Physiology. Gastrointestinal and liver physiology vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012
The human body is about 60% to 75% water. Adequate hydration is necessary to flush toxins from the body, is essential for cognition, prevents dehydration, and provides energy. It can reduce headache onset and aid in weight management. With the summer heat kicking in, it is imperative to replenish the body’s systems from lost sources with water, other rehydrating beverages, and fruits and vegetables. It can be difficult for individuals to drink enough water, making it feel like a chore. Drinking lime water by adding a slice of lime or lime juice can add flavor with beneficial properties for everyday health, nutritional properties, and only a trace amount of sugar.
Lime Water
Citrus fruits offer anti-oxidative and anti-inflammatory effects and can help protect the cardiovascular system. Limes can provide a sour boost and a refreshing twist to a cold glass of water.
Lime Nutrition
Limes provide an excellent source of antioxidants that protect the body by preventing or stopping cell damage caused by free radicals or chemicals. Limes contain:
Calcium
Potassium
Magnesium
Vitamins A, B, C, and D
Digestion and Gut Health
Drinking lime water improves digestion.
The acidic nature of limes causes salivation, which is good for breaking down food for better digestion.
Flavonoids in limes stimulate the secretion of digestive juices to regulate different gut physiology in the gastrointestinal tract. They also stimulate the secretion of:
Gut hormones
Digestive juices
Gut microbiota
These play an important role in immune function to fight the growth of certain harmful bacteria that can lead to infection.
The acidity of limes can clear the excretory system and stimulate bowel activity for individuals experiencing constipation.
For individuals with frequent heartburn or acid reflux, drinking a glass of warm water with two teaspoons of lime juice 30 minutes before meals can help prevent reflux symptoms.
Fight Infections
The body’s risk of infection is higher during cold and flu season.
Vitamin C and antioxidants can strengthen the immune system to help the body fight off infections like the cold and flu virus.
Individuals who take vitamin C regularly may see milder symptoms and shorten the duration of a cold.
Improve Cardiovascular Health
Limes are a good source of magnesium and potassium for heart health.
Potassium can naturally lower blood pressure and improve blood circulation, which reduces the risk of a heart attack and stroke.
Research is ongoing on lime compounds called limonins that could help reduce cholesterol levels.
Lower Blood Sugar
Limes can be helpful for individuals with diabetes.
Limes have a low glycemic index.
They help regulate how the body absorbs sugar into the blood.
As a result, individuals may experience fewer spikes.
Reduce Inflammation
Arthritis, gout, and other joint problems are caused by inflammation.
Vitamin C can reduce inflammation to help relieve symptoms of arthritis and similar conditions that cause joint pain and stiffness.
To start the day and increase metabolism, drink a glass of lime water in the morning or have the juice of a lime wedge before meals.
Nutrition Fundamentals
References
Bucher A, White N. Vitamin C in the prevention and treatment of the common cold. Am J Lifestyle Med. 2016;10(3):181-183. doi:10.1177/1559827616629092
Fan, Shunming et al. “Limonin: A Review of Its Pharmacology, Toxicity, and Pharmacokinetics.” Molecules (Basel, Switzerland) vol. 24,20 3679. 12 Oct. 2019, doi:10.3390/molecules24203679
Iorgulescu, Gabriela. “Saliva between normal and pathological. Important factors in determining systemic and oral health.” Journal of Medicine and Life vol. 2,3 (2009): 303-7.
Oteiza PI, Fraga CG, Mills DA, Taft DH. Flavonoids and the gastrointestinal tract: Local and systemic effects. Mol Aspects Med. 2018;61:41-49. doi:10.1016/j.mam.2018.01.001
Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41
Pattison, D J et al. “Vitamin C and the risk of developing inflammatory polyarthritis: a prospective nested case-control study.” Annals of the rheumatic diseases vol. 63,7 (2004): 843-7. doi:10.1136/ard.2003.016097
Peyrot des Gachons, Catherine, and Paul A S Breslin. “Salivary Amylase: Digestion and Metabolic Syndrome.” Current diabetes reports vol. 16,10 (2016): 102. doi:10.1007/s11892-016-0794-7
Not getting enough fiber in one’s diet can lead to fiber deficiency. Fiber helps support gut and microbiome health. Individuals not getting enough fiber may experience irregular bowel movements, constipation, blood sugar fluctuations, not feeling full/satisfied after eating, or rising cholesterol levels. About 100 trillion microorganisms in the gut are integral to maintaining a healthy immune system. Fiber is the food these microorganisms eat that helps them to do their job. Without the proper amount, the immune system’s health may also be compromised.
Fiber and Gut Health
Fiber and gut health benefits include regulating the body’s sugars, helping to keep hunger and blood sugar in check, helping to maintain a healthy weight, its ability to prevent or relieve constipation, reduce the risk of diabetes, heart disease, and certain types of cancer.
Dietary fiber, or roughage, is the part of plant foods the body can’t digest or absorb.
It passes through the stomach, small intestine, and colon and out of the body.
It is found mainly in fruits, vegetables, whole grains, and legumes.
Soluble and insoluble forms are important to overall health.
Types
Soluble Fiber
This type dissolves in water to form a gel-like substance.
It can help lower blood cholesterol and glucose levels.
It is found in oats, peas, beans, apples, citrus fruits, carrots, and barley.
Insoluble Fiber
This type of fiber promotes the movement of material through the digestive system.
It increases stool bulk, benefiting individuals who struggle with constipation or irregular stools.
Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources.
Benefits
Healthy Bowel Movements
Dietary fiber increases stool weight and thickness and makes it soft.
Fiber helps to solidify the stool by absorbing water and adding bulk.
A thicker stool is easier to pass, decreasing the potential for constipation and other problems.
Maintains Bowel Health
A high-fiber diet can lower the risk of developing hemorrhoids and small pouches in the colon/diverticular disease.
Studies have also found that a high-fiber diet can help lower the risk of colorectal cancer.
Some fiber gets fermented in the colon.
Researchers are looking at how this can help prevent diseases of the colon.
Lowers Cholesterol
Soluble fiber found in beans, oats, flaxseed, and oat bran can help lower blood cholesterol levels by lowering low-density lipoprotein or unhealthy cholesterol levels.
Studies also have shown that high-fiber foods can help reduce blood pressure and inflammation.
Regulates Blood Sugar Levels
In individuals with diabetes, fiber, particularly soluble fiber, can slow the absorption of sugar and improve blood sugar levels.
A healthy nutrition plan that includes insoluble fiber can help reduce the risk of developing type 2 diabetes.
Helps Achieve Healthy Weight
High-fiber foods can be more filling than low-fiber foods, helping individuals eat less and stay satisfied.
High-fiber foods can also take longer to eat and are less energy dense, meaning they have fewer calories.
Getting More Fiber
Ideas for adding more fiber to meals and snacks:
Fiber to Start The Day
Choose a high-fiber breakfast cereal with five or more grams of fiber per serving.
Choose cereals with whole grain, bran, or fiber in the name.
Add a few tablespoons of unprocessed wheat bran to the cereal.
Add Whole Grains
Try to make at least half of the grains eaten whole grains.
Look for bread that lists whole wheat, whole-wheat flour, or another whole grain as the first ingredient, with at least 2 grams of dietary fiber per serving.
Experiment with whole-wheat pasta, brown rice, wild rice, barley, and bulgur wheat.
Baked Foods
Substitute whole-grain flour for half or all white flour when baking.
Add crushed bran cereal, unprocessed wheat bran, or uncooked oatmeal to muffins, cakes, and cookies.
Legumes
Beans, peas, and lentils are recommended sources.
Add kidney beans to soups or salads.
Make nachos with refried black beans, fresh vegetables, whole-wheat tortilla chips, and healthy salsa.
Fruit and Vegetables
Fruits and vegetables are rich in fiber and vitamins and minerals.
Try to eat a favorite fruit daily.
Healthy Snacks
Fresh fruits, raw vegetables, low-fat popcorn, and whole-grain crackers are healthy choices.
Try for a handful of nuts or dried fruits; however, be aware that nuts and dried fruits can be high in calories.
Moderation
High-fiber foods are beneficial for the body’s health.
Adding too much fiber can promote intestinal gas, abdominal bloating, and cramping.
Increase fiber gradually over a few weeks.
This allows the natural bacteria in the digestive system to make adjustments.
Maintain hydration, as fiber works best when it absorbs water.
Individuals not sure how to incorporate more fiber can consult a nutritionist and health coach to help begin the process.
Gut Dysfunction
References
Anderson, James W et al. “Health benefits of dietary fiber.” Nutrition Reviews vol. 67,4 (2009): 188-205. doi:10.1111/j.1753-4887.2009.00189.x
Cronin, Peter, et al. “Dietary Fiber Modulates the Gut Microbiota.” Nutrients vol. 13,5 1655. 13 May. 2021, doi:10.3390/nu13051655
Fuller, Stacey, et al. “New Horizons for the Study of Dietary Fiber and Health: A Review.” Plant foods for human nutrition (Dordrecht, Netherlands) vol. 71,1 (2016): 1-12. doi:10.1007/s11130-016-0529-6
Gill, Samantha K et al. “Dietary fiber in gastrointestinal health and disease.” Nature reviews. Gastroenterology & hepatology vol. 18,2 (2021): 101-116. doi:10.1038/s41575-020-00375-4
Body misalignment can cause various symptoms to be experienced, ranging from headaches, neck and back pain, sore feet, discomfort in the joints, muscles, or nerves, and digestive problems. Improperly aligned vertebrae can press against nerves, pinching or compressing them, causing the nerve signals of the digestive system, including those in the stomach and intestines, to misfire or fail to transmit at the appropriate moment. This can cause the organs to malfunction, resulting in heartburn, gas, constipation, cramping, diarrhea, and other symptoms. Chiropractic realignment adjustments are an effective treatment option for frequent stomachaches, reflux, constipation, and other gastrointestinal conditions.
Body Misalignment Digestive Problems
There are over a million nerve cells within the digestive system. A collection of nerves branch out from the lower part of the spinal cord and travels to the stomach and intestines. Nerve transmission plays an essential role in the following:
Digestion.
Movement of food through the gastrointestinal system.
Absorption of nutrients and minerals.
Removal of waste products.
Misalignments of the vertebrae are known as subluxations. Pressure on nerve roots caused by misalignment can interfere with the function of the bowel and other organs, which can lead to gastrointestinal issues. Muscle tension in the abdomen can also contribute to digestive problems, whether because of stress or sitting for long hours daily.
Misalignment Symptoms
When the body is out of alignment, symptoms of discomfort begin to appear. The most common include:
Fatigue.
Stiff neck.
Sore shoulders.
Chronic headaches.
Sore muscles.
Pain throughout the back.
Joint pain throughout the body.
Chronic aches.
Tight hips.
Difficulty walking.
Tingling, pins and needles, and numbness nerve sensations – sciatica.
Constantly getting sick.
Healthy Gut
A balanced healthy gut will have less difficulty processing food and eliminating waste, leading to reduced and eventually alleviated symptoms. The following show healthy gut function:
Regular, consistent energy levels.
Increased mental clarity.
Regular and healthy bowel movements.
No pain or discomfort symptoms.
A normal amount of gas and bloating.
Healthy stress levels.
Chiropractic
Chiropractic care will realign the body to its proper form, improving gastrointestinal issues. The chiropractic team will use various tools and techniques to guide and correct any subluxations, relax the muscles, and increase nerve and blood circulation.
Healthy Diet and Chiropractic
References
Ernst, Edzard. “Chiropractic treatment for gastrointestinal problems: a systematic review of clinical trials.” Canadian Journal of Gastroenterology = Journal canadien de Gastroenterologie vol. 25,1 (2011): 39-40. doi:10.1155/2011/910469
Hills, Ronald D Jr, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” Nutrients vol. 11,7 1613. 16 Jul. 2019, doi:10.3390/nu11071613
Hornbuckle, William E., et al. “Gastrointestinal Function.” Clinical Biochemistry of Domestic Animals (2008): 413–457. doi:10.1016/B978-0-12-370491-7.00014-3
Leeming, Emily R et al. “Effect of Diet on the Gut Microbiota: Rethinking Intervention Duration.” Nutrients vol. 11,12 2862. 22 Nov. 2019, doi:10.3390/nu11122862
Li, Yuanyuan, et al. “The Role of Microbiome in Insomnia, Circadian Disturbance, and Depression.” Frontiers in psychiatry vol. 9 669. 5 Dec. 2018, doi:10.3389/fpsyt.2018.00669
Redwood, Daniel. “Chiropractic and visceral disorders.” Journal of Alternative and complementary medicine (New York, N.Y.) vol. 13,5 (2007): 479-80. doi:10.1089/acm.2007.7146
Valdes, Ana M et al. “Role of the gut microbiota in nutrition and health.” BMJ (Clinical research ed.) vol. 361 k2179. 13 Jun. 2018, doi:10.1136/bmj.k2179
Viruses, bacteria, fungi, and protozoa are the microorganisms that naturally live in the digestive tract. Sleep affects gut health and vice versa. A healthy gut microbiota consists of all kinds of microorganisms that produce thousands of compounds and coexist harmoniously. A healthy diet and lifestyle are the biggest factors influencing bacteria variety, and maintaining a varied diet preserves microbiota diversity. Everybody’s gut microbiome is different; the more diverse the gut microbiome, the healthier sleep will be. The Injury Medical Chiropractic and Functional Medicine Clinic Team can develop a personalized nutritional plan to improve gut health and sleep patterns.
Sleep Affects Gut Health
Not having a diverse gut microbiome has been linked to autoimmune diseases, Parkinson’s disease, and mental health issues like anxiety and depression. Not getting healthy sleep is associated with many diseases and disorders, including:
Gastrointestinal disorders
Infections
Diabetes
Cardiovascular disease
Neurological disorders
Anxiety
Depression
Cancer
Changes in sleep patterns influence the central nervous system and the immune system, which affect different organ systems. For example, studies have shown some gastrointestinal disorders, like irritable bowel syndrome – IBS could be associated with increased REM sleep or the fourth part of the sleep cycle when vivid dreaming occurs. In Crohn’s disease or ulcerative colitis, long-term immune response activation can result in poor sleep, insufficient quality sleep, or other sleep problems. The deepest stages of sleep are when the brain and gut communicate to repair the body, restore nutrients, and remove and release toxins.
Sleep Cycle
During sleep, the immune system produces proteins called cytokines that perform functions during the inflammatory response, either by increasing or blocking inflammation, depending on the body’s needs. Cytokines help promote sleep, fight infection, or stop inflammation in chronic inflammatory diseases like Crohn’s disease or ulcerative colitis.
Insufficient sleep significantly alters cytokine production, and infection-fighting cells decrease in numbers when sleep deprived, making it harder for the body to fight infections and lessening protection. This increases the inflammatory response and keeps the immune system on.
Chronic or long-term immune response activation can result in sleep disturbances or disorders.
Some disorders include small intestinal bacterial overgrowth and inflammation caused by microbiome abnormalities or dysbiosis.
The gut barrier function begins to malfunction, leading to bacteria and pathogens leaking into blood circulation/leaky gut, triggering immune responses.
Ways to Improve Sleep
One of the main ways to improve sleep quality and gut microbiome health is to practice healthy sleep hygiene. According to the National Sleep Foundation, individuals should:
Nap Smart
Naps can be a great way to refresh the mind and body and replenish energy levels during the day.
The bright lights from phones and screens can make it difficult to fall asleep fully.
Use an alarm clock with a soft night light and keep the bedroom tech-free.
Create Sleep Routine
Take a warm shower, read a book, or do light stretches.
Create a wind-down routine to relax before bed to signal the body that it’s time for sleep.
Avoid Caffeine and Alcohol Before Bed
These substances make it harder for the mind and body to fall or stay asleep.
Food As Medicine
References
Chabé, Magali et al. “Gut Protozoa: Friends or Foes of the Human Gut Microbiota?.” Trends in parasitology vol. 33,12 (2017): 925-934. doi:10.1016/j.pt.2017.08.005
Deng, Feilong, et al. “The gut microbiome of healthy long-living people.” Aging vol. 11,2 (2019): 289-290. doi:10.18632/aging.101771
Gut Bacteria Research: Physicians’ Committee for Responsible Medicine. (2019). “Gut Bacteria: Optimize Gut Health With a Plant-Based Diet,”
Ianiro, Gianluca, et al. “How the gut parasitome affects human health.” Therapeutic advances in gastroenterology vol. 15 17562848221091524. 30 Apr. 2022, doi:10.1177/17562848221091524
Lozupone, Catherine A et al. “Diversity, stability and resilience of the human gut microbiota.” Nature vol. 489,7415 (2012): 220-30. doi:10.1038/nature11550
Sleep and Gut Microbiome Study: PLoS One. (2019). “Gut microbiome diversity is associated with sleep physiology in humans.
Sleep Hygiene Information: National Sleep Foundation. (2019). “Sleep Hygiene.”
Vaishnavi, C. “Translocation of gut flora and its role in sepsis.” Indian journal of medical microbiology vol. 31,4 (2013): 334-42. doi:10.4103/0255-0857.118870
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
Fiber and Gut Health
