Can knowing which foods to eat help individuals recovering from food poisoning restore gut health?
Food Poisoning and Restoring Gut Health
Food poisoning can be life-threatening. Fortunately, most cases are mild and short-lived and last only a few hours to a few days (Centers for Disease Control and Prevention, 2024). But even mild cases can wreak havoc on the gut, causing nausea, vomiting, and diarrhea. Researchers have found that bacterial infections, like food poisoning, can cause changes in gut bacteria. (Clara Belzer et al., 2014) Eating foods that promote gut healing after food poisoning may help the body recover and feel better faster.
Foods to Eat
After food poisoning symptoms have resolved, one may feel that returning to the usual diet is fine. However, the gut has endured quite an experience, and even though acute symptoms have subsided, individuals may still benefit from foods and drinks that are easier on the stomach. Recommended foods and beverages after food poisoning include: (National Institute of Diabetes and Digestive and Kidney Diseases. 2019)
Gatorade
Pedialyte
Water
Herbal tea
Chicken broth
Jello
Applesauce
Crackers
Toast
Rice
Oatmeal
Bananas
Potatoes
Hydration after food poisoning is crucial. Individuals should add other nutritious and hydrating foods, like chicken noodle soup, which helps because of its nutrients and fluid content. The diarrhea and vomiting that accompany the illness can leave the body severely dehydrated. Rehydrating beverages help the body replace lost electrolytes and sodium. Once the body is rehydrated and can hold down bland foods, slowly introduce foods from a regular diet. When resuming the usual diet after rehydration, eating small meals frequently, every three to four hours, is recommended instead of eating a large breakfast, lunch, and dinner meal daily. (Andi L. Shane et al., 2017) When choosing Gatorade or Pedialyte, remember that Gatorade is a sports-rehydrating drink with more sugar, which could irritate an inflamed stomach. Pedialyte is designed for rehydrating during and after illness and has less sugar, making it a better option. (Ronald J Maughan et al., 2016)
When Food Poisoning Is Active Foods To Avoid
During food poisoning, individuals typically do not feel like eating at all. However, to avoid worsening the illness, Individuals are recommended to avoid the following while actively ill (Ohio State University. 2019)
Caffeinated drinks and alcohol can further dehydrate.
Greasy foods and high-fiber foods are hard to digest.
Foods and beverages high in sugar can cause the body to produce high glucose levels and weaken the immune system. (Navid Shomali et al., 2021)
Recovery Time and Resuming Regular Diet
Food poisoning doesn’t last long, and most uncomplicated cases are resolved within a few hours or days. (Centers for Disease Control and Prevention, 2024) Symptoms depend on the type of bacteria. Individuals may become ill within minutes of consuming contaminated food up to two weeks later. For example, Staphylococcus aureus bacteria generally cause symptoms almost immediately. On the other hand, listeria may take up to a couple of weeks to cause symptoms. (Centers for Disease Control and Prevention, 2024) Individuals can resume their usual diet once symptoms are gone, the body is thoroughly hydrated and can hold down bland foods. (Andi L. Shane et al., 2017)
Recommended Gut Foods Post Stomach Virus
Gut-healthy foods can help restore the gut microbiome or all the living microorganisms in the digestive system. A healthy gut microbiome is essential for immune system functioning. (Emanuele Rinninella et al., 2019) Stomach viruses can disrupt the balance of gut bacteria. (Chanel A. Mosby et al., 2022) Eating certain foods may help restore the gut balance. Prebiotics, or indigestible plant fibers, can help break down in the small intestines and allow the beneficial bacteria to grow. Prebiotic foods include: (Dorna Davani-Davari et al., 2019)
Beans
Onions
Tomatoes
Asparagus
Peas
Honey
Milk
Banana
Wheat, barley, rye
Garlic
Soybean
Seaweed
In addition, probiotics, which are live bacteria, may help increase the number of healthy bacteria in the gut. Probiotic foods include: (Harvard Medical School, 2023)
Pickles
Sourdough bread
Kombucha
Sauerkraut
Yogurt
Miso
Kefir
Kimchi
Tempeh
Probiotics can also be taken as a supplement and come in tablets, capsules, powders, and liquids. Because they contain live bacteria, they need to be refrigerated. Healthcare providers sometimes recommend taking probiotics when recovering from a stomach infection. (National Institute of Diabetes and Digestive and Kidney Diseases, 2018) Individuals should consult their healthcare provider to see whether this option is safe and healthy.
At Injury Medical Chiropractic and Functional Medicine Clinic, we treat injuries and chronic pain syndromes by developing personalized treatment plans and specialized clinical services focused on injuries and the complete recovery process. If other treatment is needed, individuals will be referred to a clinic or physician best suited to their injury, condition, and/or ailment.
Belzer, C., Gerber, G. K., Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh, C., & Bry, L. (2014). Dynamics of the microbiota in response to host infection. PloS one, 9(7), e95534. doi.org/10.1371/journal.pone.0095534
Shane, A. L., Mody, R. K., Crump, J. A., Tarr, P. I., Steiner, T. S., Kotloff, K., Langley, J. M., Wanke, C., Warren, C. A., Cheng, A. C., Cantey, J., & Pickering, L. K. (2017). 2017 Infectious Diseases Society of America Clinical Practice Guidelines for the Diagnosis and Management of Infectious Diarrhea. Clinical infectious diseases : an official publication of the Infectious Diseases Society of America, 65(12), e45–e80. doi.org/10.1093/cid/cix669
Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717–723. doi.org/10.3945/ajcn.115.114769
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, R. E., Akbari, M., Xu, H., & Shotorbani, S. S. (2021). Harmful effects of high amounts of glucose on the immune system: An updated review. Biotechnology and applied biochemistry, 68(2), 404–410. doi.org/10.1002/bab.1938
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, G. A. D., Gasbarrini, A., & Mele, M. C. (2019). What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, C. A., Bhar, S., Phillips, M. B., Edelmann, M. J., & Jones, M. K. (2022). Interaction with mammalian enteric viruses alters outer membrane vesicle production and content by commensal bacteria. Journal of extracellular vesicles, 11(1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
Can incorporating nopal or prickly pear cactus into one’s diet help individuals trying to lower blood glucose, inflammation, and risk factors associated with heart and metabolic diseases?
Nopal
Nopal, also known as prickly pear cactus, is a versatile vegetable that can be added to nutrition plans to increase fiber intake, vitamins, minerals, and plant-based compounds. It grows in the U.S. Southwest, Latin America, and the Mediterranean. The pads, or the nopales or cactus paddles, have a texture like okra and slight tartness. The prickly pear cactus fruit, referred to as tuna in Spanish, is also consumed. (University of Arizona Cooperative Extension, 2019) It is often used in fruit salsas, salads, and desserts and is available as a supplement in tablet and powder form.
Nopal is highly nutritious, low in calories, free of fat, sodium, or cholesterol, and full of fiber, vitamins, minerals, and betalains. (Parisa Rahimi et al., 2019) Betalains are pigments with anti-inflammatory properties. The variety of fibers creates a low glycemic index (measures how much a specific food raises blood sugar levels after consumption) of about 32, a recommended addition to a diabetes-friendly diet. (Patricia López-Romero et al., 2014)
Compounds
Nopal contains a variety of beneficial carbohydrates, vitamins, and minerals.
Nopal has soluble and insoluble fiber, which benefits blood sugar.
It also contains vitamin A, carotenoids, vitamin C, calcium, and plant-based compounds like phenols and betalains. (Karina Corona-Cervantes et al., 2022)
Blood Sugar Regulation
Research has evaluated regular nopal consumption and supplementation for blood sugar control. A study on blood sugar evaluated adding nopal to a high-carbohydrate breakfast or a breakfast high in soy protein in Mexican individuals with type 2 diabetes. The study found that consuming nopales, about 300 grams or 1.75 to 2 cups before a meal, could reduce after-meal/postprandial blood sugars. (Patricia López-Romero et al., 2014) An older study had similar results. (Montserrat Bacardi-Gascon et al., 2007) Individuals were randomly assigned to consume 85 grams of nopal with three different breakfast options:
Chilaquiles – a casserole made with corn tortilla, vegetable oil, and pinto beans.
Burritos – made with eggs, vegetable oil, and pinto beans.
Quesadillas – made with flour tortillas, low-fat cheese, avocado, and pinto beans.
The groups assigned to eat nopales had reductions in blood sugar. There was a:
30% reduction in the chilaquiles group.
20% decrease in the burrito group.
48% reduction in the quesadilla group.
However, the studies were small, and the population was not diverse. so further research is needed.
Increased Fiber
The combination of soluble and insoluble fiber benefits the gut in various ways. Soluble fiber can act as a prebiotic, feeding beneficial bacteria in the gut and assisting in removing low-density lipoprotein (LDL) cholesterol from the body. Insoluble fiber increases transit time, or how quickly food moves through the digestive system and promotes bowel regularity. (Centers for Disease Control and Prevention, 2022) In a short-term randomized clinical control trial, researchers found an improvement in irritable bowel syndrome symptoms in individuals supplemented with 20 and 30 grams of nopal fiber. (Jose M Remes-Troche et al., 2021) For individuals not used to consuming fibrous foods, it may cause mild diarrhea, so it is recommended to increase intake slowly and with adequate water to prevent gas and bloating.
Plant Based Calcium
One cup of nopal provides 244 milligrams or 24% of daily calcium needs. Calcium is a mineral that optimizes bone and teeth health. It also assists in blood vessel contraction and dilation, muscle function, blood clotting, nerve transmission, and hormonal secretion. (National Institutes of Health. Office of Dietary Supplements 2024) Individuals who follow diets that exclude dairy products can benefit from plant-based calcium sources. This includes cruciferous vegetables like kale, collards, and arugula.
Other Benefits
Studies done in animals and test tubes suggest that fresh nopal and extracts may assist in reducing triglycerides and cholesterol in metabolic dysfunction-associated steatotic liver disease or when unhealthy amounts of fat accumulate in the liver. (Karym El-Mostafa et al., 2014) Other potential benefits with limited evidence include:
Unless individuals are allergic to it, most can eat whole nopal without a problem. However, supplementing is different because it provides a concentrated source. Individuals taking medication to manage diabetes and consuming nopal regularly may contribute to an increased risk of developing hypoglycemia or low blood sugar. Dermatitis has also been reported from contact with the cactus spines. (U.S. Department of Agriculture, FoodData Central, 2018) There have been rare reports of bowel obstruction in individuals who consume large amounts of the seeds found in the fruit. (Karym El-Mostafa et al., 2014) Ask a registered dietitian or primary healthcare provider if nopal can provide safe benefits.
Rahimi, P., Abedimanesh, S., Mesbah-Namin, S. A., & Ostadrahimi, A. (2019). Betalains, the nature-inspired pigments, in health and diseases. Critical reviews in food science and nutrition, 59(18), 2949–2978. doi.org/10.1080/10408398.2018.1479830
López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, A. R., Pedraza-Chaverri, J., & Torres, N. (2014). The effect of nopal (Opuntia ficus indica) on postprandial blood glucose, incretins, and antioxidant activity in Mexican patients with type 2 diabetes after consumption of two different composition breakfasts. Journal of the Academy of Nutrition and Dietetics, 114(11), 1811–1818. doi.org/10.1016/j.jand.2014.06.352
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, J. M., Guajardo-López, D., García-Mena, J., & Hernández-Guerrero, C. (2022). Physical and Dietary Intervention with Opuntia ficus-indica (Nopal) in Women with Obesity Improves Health Condition through Gut Microbiota Adjustment. Nutrients, 14(5), 1008. doi.org/10.3390/nu14051008
Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Lowering effect on postprandial glycemic response of nopales added to Mexican breakfasts. Diabetes care, 30(5), 1264–1265. doi.org/10.2337/dc06-2506
Remes-Troche, J. M., Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, J. F., & Whelan, K. (2021). Nopal fiber (Opuntia ficus-indica) improves symptoms in irritable bowel syndrome in the short term: a randomized controlled trial. Neurogastroenterology and motility, 33(2), e13986. doi.org/10.1111/nmo.13986
El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, M. S., Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui-Malki, M. (2014). Nopal cactus (Opuntia ficus-indica) as a source of bioactive compounds for nutrition, health and disease. Molecules (Basel, Switzerland), 19(9), 14879–14901. doi.org/10.3390/molecules190914879
Onakpoya, I. J., O’Sullivan, J., & Heneghan, C. J. (2015). The effect of cactus pear (Opuntia ficus-indica) on body weight and cardiovascular risk factors: a systematic review and meta-analysis of randomized clinical trials. Nutrition (Burbank, Los Angeles County, Calif.), 31(5), 640–646. doi.org/10.1016/j.nut.2014.11.015
Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, J. M., Guajardo-López, D., García-Mena, J., & Hernández-Guerrero, C. (2022). Physical and Dietary Intervention with Opuntia ficus-indica (Nopal) in Women with Obesity Improves Health Condition through Gut Microbiota Adjustment. Nutrients, 14(5), 1008. doi.org/10.3390/nu14051008
For individuals dealing with ulcerative colitis, can acupuncture treatment benefit those with UC and other GI-related issues?
Acupuncture For Ulcerative Colitis
Acupuncture has been used to treat symptoms related to pain and inflammation. Studies suggest it may help reduce inflammation and symptoms like diarrhea and abdominal pain, which could benefit individuals with inflammatory bowel disease. Individuals with ulcerative colitis, an inflammatory bowel disease/IBD affecting the large intestine, may find acupuncture beneficial in managing symptoms, including pain and gastrointestinal symptoms. (Crohn’s and Colitis Foundation, 2019)
The pathways connecting the acupoints generate energy, which contributes to overall health.
A disruption to the energy flow can cause injury, illness, or disease.
When acupuncture needles are inserted, energy flow and health are improved.
Benefits
Acupuncture can be used for the relief of various conditions. Studies have shown that acupuncture can reduce inflammation and disease activity in individuals with an IBD, like UC and Crohn’s disease. It can help with: (Gengqing Song et al., 2019)
Pain symptoms
Gut microbiome imbalances
Gut motor dysfunction
Intestinal barrier function
Anxiety
Depression
Studies suggest the use of acupuncture with heat, known as moxibustion, can improve several GI symptoms including (Crohn’s and Colitis Foundation, 2019)
Studies found the use of acupuncture along with moxibustion reduced inflammation in individuals with Crohn’s disease and ulcerative colitis. (Crohn’s and Colitis Foundation, 2019)
Stress and Mood
Chronic conditions like ulcerative colitis can cause feelings of depression and/or anxiety. Acupuncture may be used to address symptoms related to stress and mood and can benefit emotional health issues that include: (Johns Hopkins Medicine. 2024)
Insomnia
Anxiety
Nervousness
Depression
Neurosis – mental health condition characterized by chronic distress and anxiety.
Side Effects
Acupuncture is considered a safe practice. The most common side effects are: (GI Society. 2024)
Needle shock is rare but more common in individuals:
Who are regularly nervous.
Who are nervous around needles.
Who are new to acupuncture.
Who have a history of fainting.
Who are extremely fatigued.
Who have low blood sugar.
For some, GI symptoms may worsen before they improve. It is recommended to try at least five sessions as this is part of the healing process. (Cleveland Clinic. 2023) However, individuals should contact their doctor if symptoms become severe or last more than two days. (GI Society. 2024) Individuals considering acupuncture to help manage symptoms of ulcerative colitis should speak with their healthcare provider to help determine the appropriate treatment and where to start.
Wilkinson J, Faleiro R. (2007). Acupuncture in pain management. Continuing Education in Anaesthesia, Critical Care and Pain. 7(4), 135-138. doi.org/10.1093/bjaceaccp/mkm021
Can individuals dealing with gut inflammation be relieved with electroacupuncture to reduce low back pain symptoms & improve gut function?
Introduction
When it comes to the body, the gut system has a very interesting relationship to the various body groups. The gut system works with the central nervous, immune, and musculoskeletal systems as it helps protect the body from harmful bacteria while regulating inflammation. However, when environmental factors start to affect the body and cause the gut system to go haywire, it can cause numerous issues of pain and discomfort to the body. One of the issues that the gut can affect is the musculoskeletal system, causing back pain issues associated with gut inflammation. However, numerous treatments can help reduce the effects of gut inflammation that is causing back pain. Today’s article looks at the gut-back pain connection, how electroacupuncture can be integrated as a treatment, and how it can reduce inflammation. We talk with certified medical providers who consolidate our patients’ information to assess how gut inflammation impacts their bodies, causing back pain. We also inform and guide patients on how electroacupuncture therapy can help reduce the inflammatory effects causing gut and back issues and restore gut function. We encourage our patients to ask their associated medical providers intricate and important questions about incorporating various non-surgical treatments to reduce gut inflammation correlated with back pain. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.
The Gut-Back Pain Connection
Do you feel muscle aches or pains in your gut or lower back? What about radiating heat in various areas of your body? Or have you experienced any low-energy moments throughout your day? While the gut is known as the second brain since it works with the immune system, one of its crucial roles is regulating the body’s immune system. This is because the gut microbiome houses trillions of bacteria to digest food and protect the body from bad bacteria. When environmental factors start to affect the gut’s delicate ecosystem, it can lead the immune system to be hyperactive, causing the inflammatory cytokines to mass produce, and this effect can ripple throughout the body, thus manifesting into various pain-like symptoms and conditions, including back pain. Since inflammation is the body’s defense response to injuries or infections, it removes the harmful issue in the affected area and helps heal. So when the inflammatory cytokines start to mass produce due to gut inflammation, it can compromise the gut system, allowing toxins and bacteria to enter the bloodstream and travel to different body areas, causing pain. Now, this is due to various environmental factors that lead to back pain development. When the harmful bacteria from inflammation start to cause back pain, they can attach themselves and affect the intervertebral disc homeostasis, causing the immune system to attack the intervertebral disc and cause back pain. (Yao et al., 2023) This is due to the connection of the gut and back through complex nerve pathways that send information from the gut to the back and up to the brain.
So, when inflammation starts to cause issues in the body, it can lead to musculoskeletal problems like back pain. Gut inflammation can cause an imbalance between the composition of the symbiont and pathobiont to decrease the integrity and function of the intestinal gut barriers, induce pain, and increase the inflammatory molecules. (Ratna et al., 2023) The inflammatory molecules can exacerbate pain receptors and muscle tension, leading to discomfort and pain in the lower back. Coincidentally, environmental factors like poor posture, physical inactivity, and poor dietary habits can cause the gut system to induce inflammation of the back muscles. When there is dysbiosis in the gut microbiota, the inflammatory effects can be indirectly associated with visceral pain and central nervous systemic functioning to alter the body and cause it to be in a persistent state of chronic systemic inflammation to induce back pain. (Dekker Nitert et al., 2020). However, there are numerous non-surgical treatments and holistic approaches to reduce gut inflammation and relieve back pain.
Integrating Electroacupuncture As Treatment
When people are experiencing back pain associated with gut inflammation, they will go to their primary healthcare doctor and explain the situation. Given the connection between gut inflammation and back pain, by addressing the environmental factors that cause these overlapping risk profiles, many doctors can work with pain specialists to reduce both gut inflammation and back pain. Pain specialists like chiropractors, acupuncturists, and massage therapists can help strengthen the affected muscles that are causing back pain and provide holistic approaches like anti-inflammatory vitamins and supplements to reduce gut inflammation. One of the oldest non-surgical treatments that can do both is electroacupuncture. Electroacupuncture combines traditional Chinese therapy and modern technology that uses electric stimulation and thin solid needles to be inserted into the body’s acupoint to obtain qi or energy. What this does is that it provides electric stimulation and anti-inflammatory effects to induce cholinergic reflexes in the gut and HPA axis. (Yang et al., 2024) Electroacupuncture can also be combined with other therapies to reduce the inflammatory effects associated with back pain.
How Does Electroacupuncture Reduce Gut Inflammation
Since electroacupuncture can reduce gut inflammation causing back pain, it can help regulate the intestinal flora by promoting intestinal motility and blocking the pain signals from affecting the back muscles. (An et al., 2022) This is because electroacupuncture can help relax the tense muscles causing back pain. Additionally, when people approach this treatment, it is under the guidance of highly trained acupuncturists who can insert the needles correctly while tailoring electroacupuncture therapy to the person’s specific needs and pain. Since electroacupuncture can be combined with other therapies, it can effectively reduce body weight and restore digestion and absorption to shape the gut microbiota. (Xia et al., 2022) This allows individuals to make small changes to their routine and prevent gut inflammation from affecting the body and causing back pain. They can improve their quality of life by incorporating electroacupuncture as part of their health and wellness treatment.
Unlocking The Secrets Of Inflammation-Video
References
An, J., Wang, L., Song, S., Tian, L., Liu, Q., Mei, M., Li, W., & Liu, S. (2022). Electroacupuncture reduces blood glucose by regulating intestinal flora in type 2 diabetic mice. J Diabetes, 14(10), 695-710. doi.org/10.1111/1753-0407.13323
Dekker Nitert, M., Mousa, A., Barrett, H. L., Naderpoor, N., & de Courten, B. (2020). Altered Gut Microbiota Composition Is Associated With Back Pain in Overweight and Obese Individuals. Front Endocrinol (Lausanne), 11, 605. doi.org/10.3389/fendo.2020.00605
Ratna, H. V. K., Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Is Dysbiotic Gut the Cause of Low Back Pain? Cureus, 15(7), e42496. doi.org/10.7759/cureus.42496
Xia, X., Xie, Y., Gong, Y., Zhan, M., He, Y., Liang, X., Jin, Y., Yang, Y., & Ding, W. (2022). Electroacupuncture promoted intestinal defensins and rescued the dysbiotic cecal microbiota of high-fat diet-induced obese mice. Life Sci, 309, 120961. doi.org/10.1016/j.lfs.2022.120961
Yang, Y., Pang, F., Zhou, M., Guo, X., Yang, Y., Qiu, W., Liao, C., Chen, Y., & Tang, C. (2024). Electroacupuncture Reduces Inflammatory Bowel Disease in Obese Mice by Activating the Nrf2/HO-1 Signaling Pathways and Repairing the Intestinal Barrier. Diabetes Metab Syndr Obes, 17, 435-452. doi.org/10.2147/DMSO.S449112
Yao, B., Cai, Y., Wang, W., Deng, J., Zhao, L., Han, Z., & Wan, L. (2023). The Effect of Gut Microbiota on the Progression of Intervertebral Disc Degeneration. Orthopaedic Surgery, 15(3), 858-867. doi.org/10.1111/os.13626
Can individuals dealing with gut inflammation find relief from acupuncture therapy to reduce associated pain symptoms like back pain?
Introduction
When many start thinking about their health and well-being, they will notice the various factors negatively affecting their daily routine. Environmental factors or traumatic injuries can cause an impact on the person’s body, which then causes musculoskeletal issues as well as organ issues. One of the pain-like issues that many people seem to deal with is gut inflammation, and it can cause a cascading effect on the body and lead to referred pain in the upper and lower body portions. This can affect a person’s daily routine and cause overlapping risk profiles, leading to musculoskeletal conditions like back pain. At the same time, gut inflammation can be in acute or chronic stages and become an issue for people with pre-existing conditions. Luckily, numerous treatments reduce gut inflammation associated with back pain and provide a positive impact on individuals. Today’s article looks at the effect of gut inflammation on the body, how gut inflammation correlates with back pain, and how acupuncture therapy can help reduce gut inflammation. We talk with certified medical providers who consolidate our patients’ information to assess how gut inflammation is impacting their bodies and how it correlates with back pain. We also inform and guide patients on how acupuncture therapy can help reduce the inflammatory effects that are causing gut and back issues. We encourage our patients to ask their associated medical providers intricate and important questions about how their pain is causing issues to their bodies. Dr. Jimenez, D.C., includes this information as an academic service. Disclaimer.
The Effects Of Gut Inflammation On The Body
Do you feel extremely tired in the morning, even after a full night? Have you experienced any soreness or tenderness in your gut or different back portions? Or do you experience any muscle aches or joint stiffness throughout your lower back? When people are experiencing these inflammatory issues, it could be due to their gut system feeling these pain-like issues. The gut system is in a relationship with the central nervous system as it is part of the gut-brain axis and helps the autonomic system actively influence the immune system. This allows the musculoskeletal system to promote normal body function. When environmental factors or traumatic injuries start to negatively affect the gut-brain axis and cause the immune system to mass produce inflammatory cytokines and cortisol to cause musculoskeletal and gut issues. The inflammatory effects of the gut system cause impairments within the intestinal barrier function and the translocation of the gut microbes and even promote the hyper-activation of the mucosal immune system to produce pro-inflammatory cytokines that fuel gut inflammation. (Amoroso et al., 2020) When that happens, it can have a major impact on the immune system, and where the gut microbiota can be triggered by environmental factors like metabolic syndrome, obesity, and type-2 diabetes, which has detrimental consequences for the human body. (Scheithauer et al., 2020) What this does to the body is that gut inflammation can affect the immune system, vital organs, and the musculoskeletal system.
Gut Inflammation Correlates With Back Pain
So, back pain usually follows when many individuals have gut issues associated with environmental factors. When the intestinal permeability in the gut starts to deal with inflammation, all the bacteria and the cytokines from the immune system will rapidly produce and travel their way to the various muscles, tissues, and ligaments that start to be affected. Since back pain is a common musculoskeletal condition many people endure, gut inflammation can also be present. Since the bacterial microbes and inflammatory cytokines are reaching the spine’s back muscles and skeletal structures, they can start causing degenerative issues, leading to back pain. The skeletal structure of the spine has facet joints, spinal discs, and bones that protect the spinal cord and can also be affected by gut inflammation. The blood-disc barrier within the spine protects the spinal disc from inflammatory effects that may invoke musculoskeletal issues. However, when the bacterial microbes from the gut start to attach and break down the blood-disc barrier, they can rapidly multiply since the immune system surveillance is unavailable, causing low oxygen levels to degenerate the spinal discs and causing back pain issues. (Ratna et al., 2023) At the same time, environmental factors also play an issue in the development of back pain associated with gut inflammation. Luckily, numerous treatments can help not only reduce gut inflammation but also provide pain relief to back pain.
Fighting Inflammation Naturally- Video
Have you been dealing with various mood changes affecting your daily routine? Do you feel constantly sluggish or tired throughout the day? Or do you feel aches and pains in your mid-section and lower back? Many people experiencing these pain-like issues in their bodies are dealing with gut inflammation that is affecting their backs. When environmental factors start to cause an overproduction of bacterial microbes in the intestinal permeability, the inflammatory cytokines begin to induce inflammation in the musculoskeletal system. This can lead to the development of back pain and cause issues to the body when it is not treated right away. This is where various treatments help reduce the inflammatory effects of the gut system and help reduce numerous issues it has caused. Many treatments are non-surgical and customizable to individuals dealing with gut inflammation associated with back pain. The video above shows how non-surgical treatments can help reduce inflammation naturally and benefit many people dealing with gut inflammation.
Acupuncture Reducing Gut Inflammation
Various non-surgical treatments can range from traction therapy to chiropractic care, depending on the pain severity and environmental factors causing the issue. For gut inflammation, many individuals might try acupuncture, one of the oldest forms of non-surgical treatment that can help reduce inflammatory cytokines. Acupuncture originates from China and is used by highly trained medical professionals who use fine, solid, thin needles to be placed on various body acupoints to restore body energy. Acupuncture can also serve as a multifaceted regulatory therapy that involves multiple therapeutic mechanisms to regulate the HPA axis and reduce pro-inflammatory cytokines levels. (Landgraaf et al., 2023) At the same time, acupuncture can help recover gastrointestinal dysfunction from various gut disorders by blocking the brain’s neuron signals that are causing inflammatory responses to the gut and musculoskeletal system. (Jang et al., 2020). Acupuncture can also be combined with other non-surgical therapies to help improve body functionality, as acupuncturists find the acupoints within the body to regulate the intestinal microbiota and inflammation, thus regulating the central nervous system function to enhance a person’s quality of life. (Bao et al., 2022) By incorporating acupuncture as part of a person’s health and well-being, many people can make small changes in their daily routine to reduce gut inflammation from overproducing and prevent their associated comorbidities from returning.
References
Amoroso, C., Perillo, F., Strati, F., Fantini, M. C., Caprioli, F., & Facciotti, F. (2020). The Role of Gut Microbiota Biomodulators on Mucosal Immunity and Intestinal Inflammation. Cells, 9(5). doi.org/10.3390/cells9051234
Bao, C., Wu, L., Wang, D., Chen, L., Jin, X., Shi, Y., Li, G., Zhang, J., Zeng, X., Chen, J., Liu, H., & Wu, H. (2022). Acupuncture improves the symptoms, intestinal microbiota, and inflammation of patients with mild to moderate Crohn’s disease: A randomized controlled trial. EClinicalMedicine, 45, 101300. doi.org/10.1016/j.eclinm.2022.101300
Jang, J. H., Yeom, M. J., Ahn, S., Oh, J. Y., Ji, S., Kim, T. H., & Park, H. J. (2020). Acupuncture inhibits neuroinflammation and gut microbial dysbiosis in a mouse model of Parkinson’s disease. Brain Behav Immun, 89, 641-655. doi.org/10.1016/j.bbi.2020.08.015
Landgraaf, R. G., Bloem, M. N., Fumagalli, M., Benninga, M. A., de Lorijn, F., & Nieuwdorp, M. (2023). Acupuncture as multi-targeted therapy for the multifactorial disease obesity: a complex neuro-endocrine-immune interplay. Front Endocrinol (Lausanne), 14, 1236370. doi.org/10.3389/fendo.2023.1236370
Ratna, H. V. K., Jeyaraman, M., Yadav, S., Jeyaraman, N., & Nallakumarasamy, A. (2023). Is Dysbiotic Gut the Cause of Low Back Pain? Cureus, 15(7), e42496. doi.org/10.7759/cureus.42496
Scheithauer, T. P. M., Rampanelli, E., Nieuwdorp, M., Vallance, B. A., Verchere, C. B., van Raalte, D. H., & Herrema, H. (2020). Gut Microbiota as a Trigger for Metabolic Inflammation in Obesity and Type 2 Diabetes. Front Immunol, 11, 571731. doi.org/10.3389/fimmu.2020.571731
For individuals with digestive and other health issues, could resistant starch provide health benefits?
Resistant Starch
Typical starchy foods are simple starches that are rapidly digested. This sends their sugars into the bloodstream, contributing to weight gain and increasing the risk of diabetes and heart disease. (Erik E. J. G. Aller, et al., 2011) Resistant starch is a food component that is a type resistant to digestion. This means that it passes into the large intestine and interacts with the gut flora. Foods that contain resistant starch pass through the stomach and small intestine without being absorbed. In the large intestine, they are fermented by the gut bacteria which releases substances that are beneficial to health.
Health Benefits
Studies on the health benefits are ongoing. Scientists are researching how it can help with weight management and colon health:
Weight Management
Research is beginning to show indications that foods with resistant starch can help with weight loss and the ability to help offset the diseases associated with weight gain that include: (Janine A. Higgins. 2014)
High cholesterol
Diabetes
Metabolic syndrome
Cardiovascular disease
Colon Health
In addition, researchers are finding preliminary evidence indicating that resistant starch might possibly help with: (Diane F. Birt, et al., 2013)
A prebiotic that encourages a healthy balance of gut flora.
Inflammatory bowel disease symptom improvement.
Prevention of colon cancer.
Protection against diverticulitis.
However, more research is needed.
Consumption Amount
Estimates on how much should be consumed range from a minimum of 6 grams to a maximum of 30 grams. It is estimated that most individuals consume less than 5 grams per day, (Mary M. Murphy, et al., 2008). As individuals increase their intake, it is recommended to do so slowly, to minimize unwanted gas and bloating.
Bananas
Bananas are a healthy source of resistant starch.
They have the maximum amount when they are unripe.
The resistant starch content reduces as the banana ripens.
If green/unripe bananas are not appealing, making a smoothie can help with the taste.
Potatoes
Potatoes have their highest level of resistant starch when raw.
However, individuals can maximize their intake by allowing the potatoes to cool before eating.
Rice
Levels of resistant starch depend on whether the rice is white or brown.
Similar to potatoes, intake can be maximized from rice by allowing the rice to cool.
Oats
Cooking oats in water, as most are accustomed to making oatmeal, diminishes the resistant starch content.
Rolled or steel-cut oats are recommended as dependable sources of resistant starch.
Chickpeas
Chickpeas, also known as garbanzo beans, are nutritional powerhouses.
They are a healthy source of dietary fiber, along with many vitamins and minerals, and resistant starch.
Cooked and/or canned chickpeas contain high levels of resistant starch.
They go with salads or as a side dish or snack.
For individuals with IBS, well-rinsed canned chickpeas are considered to be low in FODMAPs or carbohydrates that can contribute to symptoms. (Anamaria Cozma-Petruţ, et al., 2017)
It is recommended to keep the serving size to a 1/4 cup.
Lentils
Lentils serve as a healthy source of plant-based protein.
Cooked they can provide resistant starch.
They can be prepared in soups or side dishes.
From a can, they can be IBS-friendly by being well-rinsed and limited to a 1/2 cup serving.
Bread
Various breads offer varying levels of resistant starch.
Pumpernickel bread contains high levels.
Breadsticks and pizza crusts have high levels.
Individuals with IBS may be reactive to the FODMAP fructan or the gluten protein.
Other recommended high-resistant starch options are corn tortillas or artisanal sourdough bread that is traditionally prepared.
Green Peas
Green peas, even when cooked, are a healthy source of resistant starch.
They can be prepared in soups or as a side dish.
However, green peas have been found to be high in the FODMAP GOS and could be problematic for individuals with IBS. (Anamaria Cozma-Petruţ, et al., 2017)
Beans
Most types of cooked and/or canned beans are recommended sources of resistant starch.
The highest levels are found in white and kidney beans.
They can be served in soups, as a side dish, or mixed with rice.
Beans are a high-FODMAP food and could contribute to digestive symptoms in individuals with IBS.
Body In Balance: Chiropractic Fitness and Nutrition
References
Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Starches, sugars and obesity. Nutrients, 3(3), 341–369. doi.org/10.3390/nu3030341
Higgins J. A. (2014). Resistant starch and energy balance: impact on weight loss and maintenance. Critical reviews in food science and nutrition, 54(9), 1158–1166. doi.org/10.1080/10408398.2011.629352
Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, G. J., Rowling, M., Schalinske, K., Scott, M. P., & Whitley, E. M. (2013). Resistant starch: promise for improving human health. Advances in nutrition (Bethesda, Md.), 4(6), 587–601. doi.org/10.3945/an.113.004325
Murphy, M. M., Douglass, J. S., & Birkett, A. (2008). Resistant starch intakes in the United States. Journal of the American Dietetic Association, 108(1), 67–78. doi.org/10.1016/j.jada.2007.10.012
Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, D. L. (2017). Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!. World journal of gastroenterology, 23(21), 3771–3783. doi.org/10.3748/wjg.v23.i21.3771
Individuals need to eat more fiber for optimal gut health. Can adding avocado to their diet help improve the gut microbe diversity?
Avocado Gut Support
A diverse gut microbiome is beneficial to overall health. According to a recent study, eating one avocado a day can help maintain the gut microbes healthy, diverse, and balanced. (Sharon V. Thompson, et al., 2021) The researchers observed positive changes in gut bacteria and increased bacterial diversity in individuals who consumed an avocado every day for 12 weeks. (Susanne M Henning, et al., 2019)
Gut Diversity
The gut microbiome refers to the microorganisms living in the intestines. There are around 100 trillion microorganisms, including bacteria, viruses, fungi, and more, exist in the gastrointestinal tract. (Ana M. Valdes, et al., 2018) Having a diverse microbiome means that the body has a range of different organisms that offer various health benefits. Not having enough bacterial diversity has been linked to: (Ana M. Valdes, et al., 2018)
Arthritis
Obesity
Type 1 diabetes
Type 2 diabetes
Inflammatory bowel disease
Celiac disease
Arterial stiffness
Atopic eczema
Why Avocados?
The Institute of Medicine recommends a daily fiber intake ranging from 19 grams to 38 grams per day, depending on various factors like age. (Diane Quagliani, Patricia Felt-Gunderson. 2016)
Including foods like avocados in a healthy diet can help meet daily fiber requirements.
Fruit fiber like pectin, has been shown to promote a healthy gut microbiome as well. (Beukema M, et al., 2020)
Researchers suggest this could be because of pectin’s positive effect on beneficial probiotics.(Nadja Larsen, et al., 2018)
Although further research is needed fiber is believed to help protect the lining of the colon by increasing the bulk and weight of stool and expediting elimination.
Fiber also adds bulk to an individual’s diet and slows the speed of digestion, which makes the body feel fuller longer.
Improved Gut
Individuals can support a healthy microbiota by making small adjustments in their diet, including:
Eating a variety of fruits and vegetables with the skin, as this is where a majority of the nutrition is.
Fermented foods like yogurt, kombucha, sauerkraut, kimchi, and kefir.
Limiting consumption of processed foods, sugar, and artificial sweeteners.
If there are more avocados that can be eaten before they overripen, they can be frozen.
Peel and slice them first, then place them in freezer bags to have year-round.
They are rich in healthy fat, however, in moderation, they are not likely to contribute to weight gain.
Individuals can work toward having a diverse gut microbiome by paying attention to the foods they eat. Specific foods and dietary patterns can influence the different types of bacterial diversity which can support health.
Smart Choices, Better Health
References
Thompson, S. V., Bailey, M. A., Taylor, A. M., Kaczmarek, J. L., Mysonhimer, A. R., Edwards, C. G., Reeser, G. E., Burd, N. A., Khan, N. A., & Holscher, H. D. (2021). Avocado Consumption Alters Gastrointestinal Bacteria Abundance and Microbial Metabolite Concentrations among Adults with Overweight or Obesity: A Randomized Controlled Trial. The Journal of nutrition, 151(4), 753–762. doi.org/10.1093/jn/nxaa219
Henning, S. M., Yang, J., Woo, S. L., Lee, R. P., Huang, J., Rasmusen, A., Carpenter, C. L., Thames, G., Gilbuena, I., Tseng, C. H., Heber, D., & Li, Z. (2019). Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial. Current developments in nutrition, 3(8), nzz068. doi.org/10.1093/cdn/nzz068
Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. (2018). Role of the gut microbiota in nutrition and health. BMJ (Clinical research ed.), 361, k2179. doi.org/10.1136/bmj.k2179
Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. doi.org/10.1177/1559827615588079
Beukema, M., Faas, M. M., & de Vos, P. (2020). The effects of different dietary fiber pectin structures on the gastrointestinal immune barrier: impact via gut microbiota and direct effects on immune cells. Experimental & molecular medicine, 52(9), 1364–1376. doi.org/10.1038/s12276-020-0449-2
Larsen, N., Cahú, T. B., Isay Saad, S. M., Blennow, A., & Jespersen, L. (2018). The effect of pectins on survival of probiotic Lactobacillus spp. in gastrointestinal juices is related to their structure and physical properties. Food microbiology, 74, 11–20. doi.org/10.1016/j.fm.2018.02.015
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