Gut Health for Faster Recovery and Rehabilitation

Gut Health for Faster Recovery—El Paso Back Clinic

Why your gut matters when you’re healing

After a back or neck injury—from daily strain, sports, work, or a car crash—pain and limited mobility can dominate your life. But there’s a powerful helper inside you: the gut microbiome. These trillions of microbes influence digestion, inflammation, immunity, energy, and even sleep. When they fall out of balance (called dysbiosis), bloating, irregular stools, fatigue, and higher inflammation can slow your rehab progress. The positive news is that simple daily steps can reset the balance and support your recovery. (Cleveland Clinic, 2023/2022). (Cleveland Clinic)

At El Paso Back Clinic, we often combine spine-focused care—such as chiropractic adjustments when appropriate, therapeutic exercise, soft-tissue work, and, if indicated, imaging—with practical gut-support strategies, helping patients recover more comfortably and steadily. (Dr. Alex Jimenez, El Paso clinic pages). (El Paso, TX Doctor Of Chiropractic)

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Dysbiosis in plain language

Dysbiosis means your gut community is out of balance—too many “unhelpful” species, not enough beneficial ones, or less diversity overall. Diets high in refined sugars and ultra-processed foods, repeated courses of antibiotics, stress, poor sleep, and alcohol/environmental toxins are common triggers. (Cleveland Clinic, 2024; Better Health Channel, 2023; USDA ARS, 2025). (Cleveland Clinic)

Ultra-processed foods tend to be low in fiber and high in additives; over time, they’re linked with inflammation and a less favorable gut environment—exactly what you don’t want while healing. (Cleveland Clinic Newsroom, 2023). (Cleveland Clinic)

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How “unhealthy” bacteria gain ground

Unwanted bacteria flourish when conditions favor them. Three everyday drivers:

1. Low fiber, high ultra-processed intake. Beneficial microbes feed on plant fibers and resistant starches from beans, whole grains, vegetables, and fruit. Starve them, and opportunistic species take over. (Wilson et al., 2020; Singh et al., 2017). (PMC)
2. Antibiotics and antimicrobials. Essential when needed, but they can also reduce helpful species; rebuilding with fiber-rich foods (and sometimes probiotics) helps restore balance. (Cleveland Clinic, 2024). (Cleveland Clinic)
3. Stress and poor sleep. Both alter motility and immune signaling via the brain–gut axis, nudging the microbiome toward dysbiosis. (Better Health Channel, 2023). (Better Health Channel)

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SIBO: a special case to know about

Small Intestinal Bacterial Overgrowth (SIBO) happens when excess bacteria build up in the small intestine, which normally has low counts. Symptoms can include bloating, abdominal discomfort, diarrhea, early fullness, weight loss, or malnutrition. (Mayo Clinic, 2024). (Mayo Clinic)

Treatment often pairs targeted antibiotics with nutrition and root-cause fixes (e.g., motility support or addressing structural issues). Without tackling the cause, SIBO can recur. (Mayo Clinic, 2024). (Mayo Clinic)

If you notice persistent bloating, pain, or weight loss, ask your clinician about evaluation and a phased plan that treats the cause, then carefully re-expands fibers and fermented foods.

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How better gut habits speed musculoskeletal recovery

• Lower, steadier inflammation: A fiber-rich, plant-forward pattern boosts short-chain fatty acids (SCFAs) like butyrate that help protect the gut lining and may dampen systemic inflammation tied to pain. (Singh et al., 2017). (PMC)
• Energy and participation: Balanced digestion supports energy, sleep, and mood—key drivers of successful physical therapy and home exercise. (Cleveland Clinic, 2022). (Cleveland Clinic)
• Medication tolerance: If you need antibiotics or other meds, a microbiome-friendly plan can reduce GI side effects. (Cleveland Clinic, 2024). (Cleveland Clinic)

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The El Paso Back Clinic approach (dual-scope care)

Our team—led by Alexander Jimenez, DC, APRN, FNP-BC—blends chiropractic care with nurse-practitioner medical evaluation. When appropriate, we use X-ray/MRI to clarify the diagnosis, and we coordinate conservative therapies with nutrition and lifestyle coaching. For injury cases, we also provide the documentation insurers and attorneys require. (El Paso, TX Doctor Of Chiropractic)

Common elements of a plan:

• Dual-scope assessment: History, neuro/orthopedic testing, and imaging when indicated to pinpoint pain drivers (joint, nerve, soft tissue). (El Paso, TX Doctor Of Chiropractic)
• Conservative therapies: Chiropractic adjustments (as indicated), therapeutic exercise, massage/soft-tissue work; acupuncture may be added to modulate pain and stress. (El Paso, TX Doctor Of Chiropractic)
• Gut-support basics: Plant variety, fiber targets, and live-culture foods; stress and sleep tools that calm the gut–brain axis. (Cleveland Clinic Magazine; Penn State Health). (Cleveland Clinic)
• Medical-legal readiness: Structured notes, imaging reports, and measurable outcomes for personal-injury and MVA cases. (El Paso, TX Doctor Of Chiropractic)

Clinical observation: Patients with back/neck pain who improve sleep and add one fermented food daily—while increasing beans/whole grains and veggies—often report less bloating and steadier energy within weeks, which helps them stay consistent with rehab.

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A 4–6 week “gut-reset” that fits rehab

1) Make plants the base (daily)

Aim for colorful vegetables and fruits, beans/lentils 4–5 days/week, and whole grains (oats, barley, brown rice, quinoa). These choices feed beneficial microbes and boost SCFAs. (Wilson et al., 2020). (PMC)

2) Add one fermented food most days

Yogurt or kefir with live active cultures, kimchi, sauerkraut, or kombucha. Not all fermented foods have live microbes after processing—check the label. (Healthline; Cleveland Clinic Magazine). (Healthline)

3) Tame ultra-processed foods

Swap sugary drinks for water/unsweetened tea; favor whole-grain staples; keep packaged snacks as occasional treats. (Cleveland Clinic, 2023). (Cleveland Clinic)

4) Support sleep and stress

Target 7–9 hours with a consistent wind-down; try 5 minutes of slow breathing before bed; walk 20–30 minutes most days, and add two short strength sessions weekly. (Better Health Channel, 2023). (Better Health Channel)

5) Medications—coordinate with your clinician

Don’t stop prescribed meds on your own. If antibiotics are necessary, ask whether a food-first strategy and a short-term probiotic make sense for you. (Cleveland Clinic, 2024). (Cleveland Clinic)

6) Hygiene matters

Wash hands, rinse produce, and avoid kitchen cross-contamination to reduce exposure to harmful bacteria. (Better Health Channel, 2023). (Better Health Channel)

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Two-week starter plan (easy, budget-minded)

• Breakfast: Oats + kefir or yogurt + berries + nuts.
• Lunch: Whole-grain bowl (quinoa/barley) + beans + veggies; spoon of kimchi/sauerkraut.
• Dinner: Slow-cooker chili or lentil curry; salad with olive oil; baked potato (cool leftovers for resistant starch).
• Snacks: Fruit + nut butter; carrots + hummus; plain popcorn; small kefir smoothie.

Small, steady changes add up; focus on what you can repeat during busy treatment weeks. (Penn State Health, 2018). (Penn State)

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When to seek medical care now

• Unintended weight loss, blood in stool, fever, severe or night-time symptoms, or a history of GI surgery.
  Talk with your clinician about evaluation, including possible SIBO testing when appropriate. (Mayo Clinic, 2024). (Mayo Clinic)

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Local help in El Paso

If you’re recovering from a back or neck injury and want a plan that connects spine care, gut health, and documentation for injury cases, our team can help you build a sustainable routine while we treat the root musculoskeletal drivers. (El Paso Back Clinic/Dr. Jimenez). (El Paso, TX Doctor Of Chiropractic)

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References

• Small intestinal bacterial overgrowth (SIBO): Symptoms & causes. (2024). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/small-intestinal-bacterial-overgrowth/symptoms-causes/syc-20370168 (Mayo Clinic)
• Small intestinal bacterial overgrowth (SIBO): Diagnosis & treatment. (2024). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/small-intestinal-bacterial-overgrowth/diagnosis-treatment/drc-20370172 (Mayo Clinic)
• Dysbiosis: What it is, symptoms, causes, treatment & diet. (2024). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/dysbiosis (Cleveland Clinic)
• What is your gut microbiome? (2023). Cleveland Clinic. https://my.clevelandclinic.org/health/body/25201-gut-microbiome (Cleveland Clinic)
• How your gut microbiome impacts your health. (2022). Cleveland Clinic. https://health.clevelandclinic.org/gut-microbiome (Cleveland Clinic)
• Gut health. (2023, Mar 23). Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health (Better Health Channel)
• What are ultra-processed foods, and are they harmful? (2023, Apr 18). Cleveland Clinic Newsroom. https://newsroom.clevelandclinic.org/2023/04/18/what-are-ultra-processed-foods-and-are-they-harmful (Cleveland Clinic)
• Wilson, A. S., et al. (2020). Diet and the human gut microbiome: An international review. Nutrition Reviews. https://pmc.ncbi.nlm.nih.gov/articles/PMC7117800/ (PMC)
• Singh, R. K., et al. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC5385025/ (PMC)
• The Medical Minute: Small changes make big differences in digestion. (2018, Mar 8). Penn State Health News. https://www.psu.edu/news/hershey/story/medical-minute-small-changes-make-big-differences-digestion (Penn State)
• Gut check. (2023, Spring). Cleveland Clinic Magazine. https://health.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic (Cleveland Clinic)
• El Paso, TX Doctor of Chiropractic (Dr. Alex Jimenez) – Clinic site. (2025). https://dralexjimenez.com/ (El Paso, TX Doctor Of Chiropractic)
• Clinic location and scheduling – El Paso. (2025). https://dralexjimenez.com/locations/el-paso-tx-chiropractor-clinic-location-79936/ (El Paso, TX Doctor Of Chiropractic)
• Chiropractic treatment & schedule (overview). (2021). https://dralexjimenez.com/chiropractic-treatment-schedule/ (El Paso, TX Doctor Of Chiropractic)
• Sciatica treatment overview – Dr. Alex Jimenez. (n.d.). https://dralexjimenez.com/sciatica-el-paso-chiropractor/ (El Paso, TX Doctor Of Chiropractic)