Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?
Sauerkraut
Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)
Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)
Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)
Look at the Benefits
Probiotics
Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)
Fiber
Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.
Digestion
The probiotics in sauerkraut can improve digestion by promoting a healthy gut microbiome. (Medical News Today, 2023)
Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).
Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. doi.org/10.3390/nu13051516
Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. doi.org/10.1128/aem.02234-24
For individuals dealing with digestive issues and conditions, can incorporating Tai Chi help improve gut health?
Tai Chi For Gut Health
Tai Chi is an exercise that has been referred to as moving meditation. The practice is rooted in Chinese medicine, which fuses martial arts and meditation. The art of Tai Chi is used to improve physical health. It can also positively impact gut health by improving digestive function, reducing inflammation, and influencing the gut microbiota composition. The slow, controlled movements and deep breathing can stimulate abdominal and pelvic organs, promoting digestion. Additionally, it has been shown to reduce inflammation in the gut and increase the diversity of gut bacteria, including beneficial butyrate-producing bacteria. (Kang D., Wang X., & Wang J., 2023)
Types
The idea is to slow down your mind and body by repeating rhythmic choreography and breathwork for about 30 to 60 minutes, culminating in finding a sense of inner peace and tranquility.
Primary Forms/Styles
These include Chen, Yang, Wu, Sun, and Wu/Hao. Each follows the same origins and principles with variations. (Tai Chi for Health Institute, 2007)
Chen Style
Considered the oldest and original style, the Chen style is characterized by explosive power, low stances, and a combination of fast and slow movements, including jumping, kicking, and striking.
Chen also utilizes a movement called “silk reeling,” a spiral-esque, flowing movement that starts at the feet and moves into the hands.
Yang Style
Yang is often considered the most popular form of Tai Chi and is practiced worldwide.
Yang Tai Chi focuses more on improving flexibility through grand, sweeping movements executed slowly and gracefully.
Wu Style
Wu Tai Chi emphasizes small, compact movements and a medium stance. Its focus is on extending the body by leaning forward and backward.
Sun Style
Sun Tai Chi combines elements of Tai Chi, Xing Yi, and Ba Gua, resulting in a unique style with fluid, circular movements.
Hao Style
This style is characterized by small-frame movements focusing on accurate position and internal strength.
Tai Chi can indirectly benefit gut health by reducing stress levels.
Its emphasis on slow movements and deep breathing can help reduce stress.
Combining meditative practices with physical movement can help calm the mind, improve focus, and even trigger the release of endorphins.
Improved Digestion
Gentle, flowing movements, particularly those involving the diaphragm, can massage and stimulate the abdominal and pelvic organs, aiding the digestive process.
Reduced Inflammation
Tai Chi can help reduce gut inflammation, a common issue in conditions like inflammatory bowel disease (IBD).
Gut Microbiota Changes
Tai Chi has been found to positively influence the gut microbiota composition, increasing the diversity and abundance of beneficial bacteria.
Improved Gut Barrier Function
Tai Chi may help improve the integrity of the gut barrier, which is essential for preventing harmful substances from entering the bloodstream and causing inflammation.
Increased Butyrate Production
Tai Chi can promote the growth of butyrate-producing bacteria, which are important for intestinal health and can reduce inflammation.
Overall Health Benefits
Increases Cognitive Function
In addition to improving your mental well-being, Tai Chi has also been found to boost cognitive abilities.
A meta-analysis stated that physical exercise, in general, improves cognitive function, and researchers specifically recommended Tai Chi for elderly individuals since it’s a gentler and more accessible form of physical exercise that also combines mental exercises through repeated choreography. (Yin Wu, et al., 2013)
Increases Flexibility and Agility
Similar to yoga, Tai Chi often involves body extensions that can improve flexibility and agility.
This is useful in daily activities and makes you more agile and capable in other sports.
Improves Balance and Coordination
In addition to improving flexibility and agility, the intricate movements can help balance and coordination.
This skill is useful in daily life.
It can help with fine motor skills and even prevent trips, stumbles, falls, and other sports.
Enhances Strength and Stamina
As with any form of physical exercise, Tai Chi can build upon existing strength and stamina.
With ongoing practice, individuals become leaner, their muscles are more defined, and they can exercise longer.
Injury Medical Chiropractic & Functional Medicine Clinic
Talk to a healthcare provider to learn what interventions would help the most. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Body Maintenance
References
Kang, D., Wang, X., & Wang, J. (2023). Intervention study of tai chi training on the intestinal flora of college student basketball players. Medicine, 102(36), e35044. doi.org/10.1097/MD.0000000000035044
Wu Y, W. Y., Burgess EO, Wu J. (2013). The effects of Tai Chi exercise on cognitive function in older adults: A meta-analysis. Journal of Sport and Health Science, 2(4), 193-203. doi.org/https://doi.org/10.1016/j.jshs.2013.09.001
Enzymes’ function is to help trigger bodily processes ranging from digestion to blood clotting to growth. What is the best way to support enzyme production?
Enzymes
Enzymes are proteins that act as biological catalysts. They cause and speed up crucial chemical reactions and help the body complete necessary chemical reactions. They are vital for many biological processes, including digestion, metabolism, and molecule building and breaking down. This includes breaking down food, facilitating growth, and forming blood clots. Too little of a certain type can lead to serious health implications like a fatal buildup of toxins. Individuals missing a certain kind of enzyme or having too little of it can develop serious health conditions.
Function
They help speed up chemical reactions in the body (National Human Genome Research Institute, 2025). They facilitate chemical reactions in everything from digesting food to muscle growth. Enzymes facilitate this by binding to a cell, creating the reactions needed. With enzyme binding, chemical reactions can occur without destroying the cell. (Nemours KidsHealth, 2023) Each cell in the body has thousands of enzymes to help facilitate all the complex reactions to maintain health. (National Human Genome Research Institute, 2025)
Factors Affecting Production
In healthy individuals, the body produces the enzymes it needs. However, metabolic disorders can occur if the body does not produce enough of a certain type. (Kennedy Krieger Institute, 2025) These disorders can be serious and are usually caused by a genetic malfunction that impacts production.
Types
There are thousands of different types. Digestive enzymes, for example, aid in the breakdown of food and convert it into energy. Common enzymes that are critical for health include (Nemours KidsHealth, 2023)
Amylase
Digestive helps break down starches.
Aspartate aminotransaminase (AST) and Alanine Aminotransaminase (ALT)
Help the liver convert sugar into energy.
Creatine Kinase (CK)
Helps muscles create energy.
DNA Polymerase
Facilitates growth by allowing DNA to duplicate.
Glucose-6-Phosphate Dehydrogenase
Keeps red blood cells healthy by preventing damage to the cell.
Lipase
A digestive enzyme that helps break down fats and oils.
Protease
Digestive helps break down proteins.
Thrombin
Causes blood to clot.
Deficiencies
If the body doesn’t make enough of a certain enzyme, it cannot undergo the bodily processes that the enzyme helps facilitate. This can lead to a variety of symptoms. Some are minor, like not being able to eat lactose. Others are serious, like developmental delays caused by the build-up of toxins. (Kennedy Krieger Institute, 2025) Usually, these deficiencies are caused by genetics.
Types
There are various deficiencies. Some are very rare, while others can lead to conditions such as: (Nemours KidsHealth, 2023)
Lactose Intolerance
This is caused by not having enough of the enzyme that breaks down lactose, a sugar found in milk, leading to gas and bloating.
Tay-Sachs Disease
An often fatal disease caused by a missing hexosaminidase, which is responsible for breaking down fats
Gilbert’s Syndrome
This is caused by a missing enzyme that removes waste product (bilirubin) from the blood, leading to bilirubin buildup and
Jaundice or yellowing of the skin and whites of the eyes
Galactosemia
This leads to slow growth and trouble gaining weight, which is caused by the missing galactose-1-phosphate uridylyltransferase (GALT), which helps break down a sugar called galactose.
Phenylketonuria (PKU)
This is caused by having too little phenylalanine hydroxylase, which breaks down a protein called phenylalanine, causing brain damage.
Morquio Syndrome
This is caused by having too few enzymes that break down glycosaminoglycans, a type of sugar molecule.
This leads to bone and growth abnormalities.
Wilson’s Disease
A liver disease is caused by a missing protein that helps break down copper in the body.
Enzyme Production Support
Eat a healthy, well-balanced diet of fruits and vegetables to support enzyme production. Avoid processed foods, especially those that are very fatty (Johns Hopkins Medicine, 2025). The body produces all the necessary enzymes unless the individual has a genetic condition. Supplements aren’t usually required, but they can help with lactose intolerance or digestion in cystic fibrosis patients. (Nemours KidsHealth, 2023)
One supplement type, pancreatic enzyme replacement therapy (PERT), is available. PERT is an FDA-regulated prescription medication prescribed to patients with serious illnesses such as cystic fibrosis. (U.S. Food and Drug Administration, 2019)
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
For individuals struggling with constipation, a common digestive issue, could performing abdominal self-massage help bring relief?
Abdominal Self Massage
Constipation refers to having a bowel movement fewer than three times per week. In addition to stress, certain lifestyle issues can lead to constipation, including not getting enough fiber, exercise, and proper hydration. Many also experience constipation while traveling. Abdominal self-massage involves gently massaging the stomach with your hands, either in a circular motion or with strokes, to improve digestion, relieve constipation, and reduce bloating. Performing self-massage on and around the abdomen can help ease constipation in several ways, such as stimulating the muscles, producing bowel movements, and soothing chronic stress. (Sinclair M. 2011)
Massage and Constipation
Abdominal massage can provide several benefits, including:
Stimulates and Improves Digestion
Massage stimulates the muscles and nerves that control digestion, promoting bowel movements and reducing constipation.
Reduces Bloating
Massaging the abdomen may help to reduce bloating and gas by gently moving fluids and gases through the digestive system.
In addition, it can help soften stool, speed up the movement of stool through the gut, and reduce the need to use laxatives. (University of Michigan Medicine, 2021)
Relieves Constipation
Abdominal massage can help with constipation by encouraging bowel movements.
Reduces Pain and Discomfort
Some find that abdominal massage helps to reduce pain and discomfort related to digestive issues.
Massage can help relax tense abdominal muscles and reduce pain associated with conditions like irritable bowel syndrome (IBS).
Improved lymphatic drainage
Massage helps move lymphatic fluid, which carries waste products and toxins away from the abdominal area.
Research
Although massage isn’t a standard treatment for constipation, some research shows it may help restore regularity. A report reviewed several clinical trials focusing on abdominal massage and its use as a treatment for chronic constipation. The results showed that abdominal massage may provide relief by promoting peristalsis, a series of muscle contractions that help move food through the digestive tract. The report also found that massage may help lessen colonic transit time, which is when digested food passes through the colon or last segment of the digestive tract. The report determined that abdominal massage can help alleviate constipation-related pain and discomfort. (Sinclair M. 2011)
In clinical trials, individuals with constipation reported improved quality of life after abdominal self-massage. However, some research suggests that using abdominal massage for constipation relief will not decrease the use of laxatives, the most commonly used treatment. (Lämås K. et al., 2009)
How to Massage
Various massage techniques may help relieve constipation and promote bowel movements. These are typically performed while lying down.
One technique involves placing the palm on the abdomen and making small, circular, clockwise motions around your belly button.
Individuals can also widen these circles so that the massage covers their entire abdomen.
Another technique begins by placing your hand below your breastbone, then gliding that hand down the length of your abdomen in one smooth stroke.
Repeat the movement with the other hand and continue this cycle for a few minutes.
When practicing self-massage, use light and gentle pressure, then gradually increase the pressure.
If you experience pain or tenderness, lighten up and return to a comfortable pressure level.
Try performing massage twice daily, aiming for a 20-minute session. Incorporating deep breathing into each session may also help. Before trying a massage or any home remedy, it is recommended to discuss it with a healthcare provider to see if it’s appropriate and safe. Pregnant women, for example, should avoid any massage on their abdomen. Constipation can sometimes signal an underlying condition that requires medical treatment, such as an underactive thyroid. Other symptoms like abdominal pain may be present, but sometimes constipation may be the only symptom.
Other Remedies
Self-massage alone is unlikely to treat chronic constipation; the goal should be to improve overall digestion to keep the organs functioning properly. To maintain regularity, it’s essential to drink plenty of water daily, eat enough fiber-rich foods, and engage in physical activity. Other alternative treatments include therapies like:
Acupressure
Biofeedback
Probiotics
Before trying self-massage, consult a medical caregiver to ensure it is safe and correct for the individual. Abdominal massage may not help with painful bloating caused by disease, infection, or other reasons.
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Massage Therapy Rehabilitation
References
Sinclair M. (2011). The use of abdominal massage to treat chronic constipation. Journal of bodywork and movement therapies, 15(4), 436–445. doi.org/10.1016/j.jbmt.2010.07.007
Lämås, K., Lindholm, L., Stenlund, H., Engström, B., & Jacobsson, C. (2009). Effects of abdominal massage in management of constipation–a randomized controlled trial. International journal of nursing studies, 46(6), 759–767. doi.org/10.1016/j.ijnurstu.2009.01.007
Can incorporating nutritional yeast be an option for individuals seeking a healthy vegan and vegetarian cheese substitute?
Nutritional Yeast
Nutritional yeast is a deactivated form of Saccharomyces cerevisiae yeast, commonly known as baker’s or brewer’s yeast. It’s popular in vegan and vegetarian cooking for its savory, cheesy flavor and nutritional benefits. Nutritional yeast is harvested, rinsed, and heat-dried to deactivate it, removing its leavening properties. This means it doesn’t cause food to rise but adds flavor and vital nutrients.
Around 1.5 tablespoons contains 5 grams of carbohydrates, including 3 grams of fiber.
Yeast provides an especially beneficial form of soluble fiber known as beta-glucan, with unique health benefits. (Bashir K. M. I., & Choi J. S. 2017)
Fats
Most brands are naturally fat-free.
Protein
It provides all essential amino acids with 8 grams per 1.5 tablespoons.
Vitamins and Minerals
Most nutritional yeast products are fortified with added B vitamins. Most provide 600% or more B vitamins per 16 grams and 1,000% of the daily value for vitamin B12, depending on the brand. It also has:
Calcium
Thiamin
Iron
Potassium
Nutritional Yeast Health Benefits
Health benefits include:
Reduces Risk of Anemia
Iron is typically the first nutrient to come to mind. However, inadequate folate or vitamin B12 also causes anemia. A common treatment for a vitamin B12 deficiency is injections, but large doses consumed can also be effective. (National Institutes of Health, Office of Dietary Supplements, 2024) Individuals who follow a plant-based or vegan diet often have limited sources of vitamin B12. Most brands of nutritional yeast are fortified with B12, providing more than 500% of the daily value per serving. Because B12 is water-soluble, it won’t cause toxicity when consumed in high doses and can serve as a key source of this essential nutrient.
Supports Heart Health
Nutritional yeast contains beta-glucan, a carbohydrate found in the cell walls of plants, bacteria, and fungi. Higher intakes lead to favorable cardiovascular outcomes, including lowering bad cholesterol and increasing good cholesterol. (Bashir K. M. I., & Choi J. S. 2017) In addition, most brands contain potassium, which reduces blood pressure.
Promote Healthy Immune System Function
More research is needed, but several studies have shown how yeast-derived beta-glucan can strengthen the immune system. (Stier H., Ebbeskotte V., & Gruenwald J. 2014) These benefits are attributed to beta glucan’s bacterial fermentation in the intestines. Beta-glucan may also stimulate the activity of crucial immune system cells, like macrophages.
Prevents Constipation
Fiber is essential. The recommended fiber intake is at least 25 to 35 grams daily. Unfortunately, many do not get enough. Nutritional yeast contributes 3 grams of fiber per 16 grams. Fiber regulates bowel movements by pulling water into the colon and adding bulk and softness to stool. (University of Michigan, 2008)
Using nutritional yeast can help reach an adequate fiber intake.
Diabetes Management
Getting enough fiber helps prevent blood sugar fluctuations. Low-fiber diets have been shown to increase the risk of diabetes in various populations. (Harvard T.H. Chan, School of Public Health, 2022) Fiber slows digestion and increases satiety, controlling hunger and the glycemic response. Fiber is beneficial for preventing diabetes and helping those with diabetes maintain good numbers.
Allergies
Individuals who suspect a yeast or mold allergy see an allergist for a full evaluation.
Yeast overgrowth is another possible condition that is unrelated to yeast allergies.
Yeast overgrowth can occur in compromised immune systems or following antibiotic treatment.
Because yeast is present in many foods, anyone with a true yeast allergy may have to avoid several food items, including baked goods, fermented alcoholic beverages, marmite/vegemite, sourdough bread, and certain multivitamins. (Cunningham E. 2013)
Adverse Effects
Nutritional yeast is inactive and unlikely to cause negative effects. However, for individuals who suffer from irritable bowel syndrome (IBS) or migraines, yeast may be a trigger. (UMass Medical School Center for Applied Nutrition, 2020)
Check the label to see if the product is fortified with added vitamins and minerals or has added sodium.
Nutritional yeast is a dry food product available year-round in supermarkets or sold in a bulk food bin.
Storage, Safety, and Use
Although nutritional yeast is a dry product, it will stay in the refrigerator longer after it has been opened. Store it in an airtight container, and be mindful of the expiration date on the label.
It can be added to savory dishes such as pasta, roasted meats, vegetables, and salads. Ways to use include:
On scrambled eggs.
On top of garlic bread.
Popcorn seasoning.
Add to soups.
In pasta dishes, as a substitute for parmesan cheese.
An alternative to cheese sauce.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Bashir, K. M. I., & Choi, J. S. (2017). Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. International journal of molecular sciences, 18(9), 1906. doi.org/10.3390/ijms18091906
Cunningham E. (2013). Is there a diet for “yeast allergy”? Journal of the Academy of Nutrition and Dietetics, 113(3), 484. doi.org/10.1016/j.jand.2013.01.013
Looking for GI disorder treatment? Learn about the latest strategies and methods to manage your condition effectively.
What Are GI Disorders?
How often does a huge lunch leave you feeling bloated? Have you ever had gastrointestinal inflammation or constipation? Or do you have muscles and joints that are stiff? Environmental variables may disrupt the gastrointestinal system and produce several overlapping risk profiles in the body by extending their effect onto the musculoskeletal system. This can result in pain-like sensations that often resemble musculoskeletal illnesses, although many individuals are unaware of this. Depending on their severity, gastrointestinal (GI) problems are often frequent and may be difficult to treat, with major medical and social repercussions. In 2018, Malone et al. Gastric reflux disease (GERD), small intestinal bacterial overgrowth (SIBO), and irritable bowel syndrome (IBS) are a few prevalent GI disorders. In the musculoskeletal system, GI issues may be a contributing factor to persistent discomfort, inflexible joints, and muscular dysfunction. Understanding the relationship between the stomach and the musculoskeletal system helps many people find practical, non-surgical solutions that may alleviate pain and enhance their quality of life.
How GI Disorders Affect The Gut & Musculoskeletal System
Many individuals question how environmental variables might impact their muscles and intestines, and they play a significant role in the development of GI illnesses. One environmental component that might have an impact on the muscles and intestines is stress. A person’s physical and mental health may be impacted by stress, which can alter how the gut bacteria react and result in gastrointestinal diseases. In 2011, Konturek et al.
Inflammation & Systemic Effects
When GI illnesses begin to impact the body, they lead to inflammation and adhere to the afflicted region, resulting in problems with the stomach. When the gut system is affected by inflammation, it may cause low-grade inflammation, compromise the integrity of the gut barrier, and interfere with normal food and nutrient digestion. In 2024, Cassini et al. This may result in inflammatory chronic gastrointestinal disorders such as ulcerative colitis or Crohn’s disease. This may then cause cytokines and inflammatory mediators to be released into the bloodstream, which can lead to systemic inflammation in the musculoskeletal system, resulting in symptoms including tiredness, joint stiffness, and muscle soreness.
Nutrient Malabsorption & Deficiencies
Chronic diarrhea, IBD, and celiac disease may all affect how nutrients are absorbed, resulting in vitamin and mineral deficiencies that can cause joint pain, weakness, and cramping in the muscles that are often confused with fibromyalgia or arthritis.
Gut Dysbiosis & The Nervous System
The neurological system and the digestive system, often referred to as the “second brain,” have a special interaction. Dysbiosis, or an imbalance in gut bacteria, may lead to the development of a leaky gut since the gut contains trillions of bacteria and aids in the transportation of nutrients from meals to other bodies. Toxins may enter the circulation and set off the immune system as a result. This results in systemic inflammation and musculoskeletal pain, which impacts the quality of life and pain of the musculoskeletal system from the stomach. (Casini and others, 2024) In addition, the gut-brain axis regulates muscular contraction and pain perception.
Visceral-Somatic Reflexes & Referred Pain
Referred pain patterns, in which the musculoskeletal system experiences visceral discomfort, may be caused by GI problems. Visceral pain hypersensitivity manifests as persistent stomach pain or discomfort (Farmer & Aziz, 2009). For instance, IBS might result in lower back and pelvic pain because of visceral-somatic responses, but GERD can produce chest and upper back pain.
Fighting Inflammation Naturally: Video
Functional & Nonsurgical Approaches To Reduce GI Pain
The following non-surgical, evidence-based methods may be used to treat musculoskeletal and intestinal discomfort:
Dietary Modifications
A nutritious diet is a good place to start when making little adjustments to enhance gut health. A balanced diet may help the body develop, mend, and produce energy. It can also influence and control a number of vital bodily processes, including hormones in the gastrointestinal tract. El-Salhy, 2019. By avoiding trigger meals that result in overlapping pain sensations, including foods high in omega-3s and polyphenols may help lessen the inflammatory effects from the stomach. GI issues may be treated using the following diets:
Elimination and Anti-Inflammatory Diet
Diet of FODMAP.
Pro-& Prebiotics
Probiotics and prebiotics may aid in the restoration and balancing of the gut flora in terms of gut health. Prebiotics use foods high in fiber to nourish the good bacteria in the stomach and promote gut health, while probiotics include good bacteria that help balance the gut microbiota and lower inflammation. By combining these two, intestinal inflammation may be avoided by reestablishing the dynamic equilibrium between the host defense systems and microbiota in the intestinal mucosa. (Dhaneshwar & Roy, 2023)
Stress Management
Reducing environmental stresses that lead to gastrointestinal illnesses and musculoskeletal discomfort also helps the body relax and ease tight muscles. Among the methods individuals may use are:
Meditation and Mindfulness: Progressive muscular relaxation, yoga, and deep breathing may all help people feel less discomfort and less sensitive to their stomachs.
Cognitive behavioral therapy, or CBT, may help enhance pain tolerance and manage GI symptoms brought on by stress.
Manual Therapies
GI conditions linked to musculoskeletal discomfort may be reduced using manual therapy. In order to assist strengthen and stretch weak muscle groups and lessen the body’s inflammatory effects, massage therapists, physical therapists, and chiropractors may use a variety of treatments. Among these treatments are:
Osteopathic Manipulative Therapy (OMT): Enhances gastrointestinal motility and relieves referred pain.
Visceral manipulation is a manual treatment that eases musculoskeletal tension and improves digestion by releasing abdominal limitations.
Massage therapy may ease back and abdominal muscular tension and lessen gastrointestinal symptoms associated with stress.
Acupuncture
By activating the autonomic nervous system, acupuncture has been shown to enhance stomach motility and lessen discomfort associated with IBS. To alleviate a patient, acupuncturists insert tiny, thin needles into different bodily acupoints. Neuromodulation, intestinal barrier restoration, and gut microbiota adjustment are all part of acupuncture. (Li and others, 2023)
Conclusion
The musculoskeletal system and gastrointestinal illnesses interact in a unique way because their risk profiles overlap and correlate. Treatments to lessen GI issues may be more successful when this relationship is understood. Functional, non-surgical methods including movement-based treatments, manual therapies, stress management, gut microbiota maintenance, and dietary modifications may provide comprehensive relief from GI-related musculoskeletal pain. These little adjustments to a person’s daily schedule, such as regular exercise or a balanced diet, may help address the underlying cause of dysfunction and provide long-lasting relief and enhanced wellbeing.
Injury Medical & Functional Medicine Clinic
We associate with certified medical providers who understand the importance of the effects of GI disorders on not only the gut system but also the musculoskeletal system. While asking important questions to our associated medical providers, we advise patients to implement small changes like physical activities and small dietary changes to their diet to reduce the chances of GI disorders from returning. Dr. Alex Jimenez, D.C., envisions this information as an academic service. Disclaimer.
References
Casini, I., Massai, L., Solomita, E., Ortenzi, K., Pieretti, S., & Aloisi, A. M. (2024). Gastrointestinal Conditions Affect Chronic Pain and Quality of Life in Women. Int J Environ Res Public Health, 21(11). doi.org/10.3390/ijerph21111435
El-Salhy, M. (2019). Nutritional Management of Gastrointestinal Diseases and Disorders. Nutrients, 11(12). doi.org/10.3390/nu11123013
Farmer, A. D., & Aziz, Q. (2009). Visceral pain hypersensitivity in functional gastrointestinal disorders. Br Med Bull, 91, 123-136. doi.org/10.1093/bmb/ldp026
Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol, 62(6), 591-599. www.ncbi.nlm.nih.gov/pubmed/22314561
Li, X., Liu, S., Liu, H., & Zhu, J. J. (2023). Acupuncture for gastrointestinal diseases. Anat Rec (Hoboken), 306(12), 2997-3005. doi.org/10.1002/ar.24871
Malone, M., Waheed, A., & Samiullah, S. (2018). Functional Gastrointestinal Disorders: Functional Lower Gastrointestinal Disorders in Adults. FP Essent, 466, 21-28. www.ncbi.nlm.nih.gov/pubmed/29528206
Roy, S., & Dhaneshwar, S. (2023). Role of prebiotics, probiotics, and synbiotics in management of inflammatory bowel disease: Current perspectives. World J Gastroenterol, 29(14), 2078-2100. doi.org/10.3748/wjg.v29.i14.2078
Can bone broth help individuals with gut issues or chronic conditions like inflammatory bowel disorder?
Bone Broth Health
Bone broth is a nutrient-rich beverage made by simmering animal bones, typically from beef, chicken, or fish, in water for an extended period (24-72 hours). It can be used as a beverage or as a base for soups, stews, and sauces.
Process
Bones are roasted or boiled to release flavor.
Bones are placed in a pot with water, vegetables (such as onions, carrots, and celery), herbs (such as parsley and thyme), and spices.
The mixture is simmered over low heat for a long time, allowing the bones to release their nutrients and collagen.
The broth is strained to remove the bones and solids.
Nutrients
Bone broth is a healthy source of:
Collagen
A protein that supports skin, hair, and joint health.
Minerals
Including calcium, magnesium, phosphorus, and silicon.
Amino acids
Essential for building and repairing tissues.
Bone Broth Health Benefits
While there is limited research on the health benefits, the nutrients in bone broth can be beneficial for:
Joint health
Bone density
Digestion
Gut health
Muscle growth and recovery
Hydration
Reduce inflammation
Improve skin elasticity and appearance
Boost immune system
While research on bone broth’s benefits is still limited, it’s a nutritious and hydrating beverage that supports gut health and recovery after a tough workout. It can be drunk on its own or used in cooking. Bone broth is a delicious way to replenish electrolytes and stay hydrated, whether recovering from a flare-up or an intense workout. It is especially helpful for those dealing with gut issues or chronic conditions like inflammatory bowel disorder.
Nutrient-Rich
Bone broth is rich in minerals, including calcium, magnesium, potassium, phosphorus, and iodine.
Joint Health
Collagen is the main source of protein found in bones, tendons, and ligaments.
Research suggests that collagen may support joint health, protect the tissues in joints, and improve symptoms of osteoarthritis. (Martínez-Puig D. et al., 2023)
Anti-Inflammatory
Bone broth contains glycine and arginine, amino acids with anti-inflammatory properties.
Incorporating bone broth into one’s diet can help meet protein goals.
One cup of bone broth contains four to 20 grams of protein.
Digestion and Gut Health
Colostrum is the first milk produced after giving birth, and some research suggests this may offer immune-boosting benefits and gut repair, but more research is needed. (Playford R. J., & Weiser M. J. 2021)
Bone broth contains glutamine, an amino acid that can reduce inflammation in the gut, strengthen the gut lining, and maintain a healthy microbiome.
Many bone broths are high in sodium and may not be suitable for individuals on low-sodium diets. It is recommended that individuals consume less than 2,300 milligrams of sodium per day to support a healthy heart and reduce the risk of high blood pressure, look for other sources of sodium, and incorporate bone broth accordingly. (American Heart Association, 2024) Also, because of the polysaccharides that may leach from the cartilage and the garlic and onions usually present in the bone broth, it’s not suitable for those with a digestive disorder like small intestinal bacterial overgrowth (SIBO) or individuals following a low-FODMAP diet.
What To Look For
Quality
When possible, choose a bone broth that’s grass-fed and organic.
Quality matters because the process of simmering the bones with water pulls all the nutrients, collagen, and protein into the broth.
Starting with the highest quality ingredients ensures it will be as nutritious as possible.
Type
Various types include chicken, beef, turkey, and bison varieties.
Packaging
Bone broth comes in various packaging, including shelf-stable, frozen, or fresh.
When selecting, consider how often it is used, how much is needed, and storage space.
For individuals who drink bone broth daily, buying it in bulk and storing it in the pantry or freezer may be more budget-friendly.
Consistency
Generally, bone broth is a thick, slightly viscous beverage.
Individuals who prefer a thinner liquid should try a shelf-stable broth, which is usually less gelatinous than frozen bone broths.
Powdered bone broth is also a great option for those who prefer a lighter beverage.
Individuals can choose a low-sodium bone broth to limit sodium intake.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Reducing Inflammation In The Body
References
Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. doi.org/10.3390/nu15061332
Chen, S., Kim, W., Henning, S. M., Carpenter, C. L., & Li, Z. (2010). Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 13. doi.org/10.1186/1550-2783-7-13
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. doi.org/10.1155/2017/1716701
Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. doi.org/10.3390/nu13010265
Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., Li, W., Wang, W., Liu, C., Han, F., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino acids, 47(10), 2143–2154. doi.org/10.1007/s00726-014-1773-4
Nagahama, K., Nishio, H., Yamato, M., & Takeuchi, K. (2012). Orally administered L-arginine and glycine are highly effective against acid reflux esophagitis in rats. Medical science monitor: international medical journal of experimental and clinical research, 18(1), BR9–BR15. doi.org/10.12659/msm.882190
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