The Pains of Gut Health: 11 Reasons You Are Struggling to Heal Your Gut

Feeling like you’ve tried everything? Followed every influencer recommendation, eat all the right things, saw your doctor who said everything looks fine? And yet you don’t feel fine.

Let’s face it, healing your gut can be a complex journey, and there are a number of factors that could be hindering your progress. Understanding these obstacles is the first step toward overcoming them.

Here are 10 reasons you might be struggling to heal your gut:

1. Poor Diet Choices: Consuming a diet high in processed foods, sugars, and unhealthy fats can disrupt your gut microbiome and hinder the healing process. Opt for whole, nutrient-dense foods to support your gut health. This one might sound obvious, but the devil is in the details. Hidden sugars and additives can impact gut health in a big way.

2. Chronic Stress: High stress levels can negatively impact your gut by altering gut motility and increasing inflammation. Incorporate stress-reducing practices like meditation, yoga, or deep breathing exercises into your daily routine.

3. Lack of Sleep: This is a big one. Poor sleep quality or insufficient sleep can disrupt the gut-brain axis, affecting digestion and the balance of gut bacteria. Aim for 7-9 hours of quality sleep each night.

4. Inadequate Fiber Intake: Fiber is essential for feeding beneficial gut bacteria, but we often focus on macronutrients (protein, carbs, fat) and forget about importance of micronutrients. Ensure you're getting enough fiber from fruits, vegetables, whole grains, and legumes.

5. Overuse of Antibiotics: Did you know that most children now will have more than 20 courses of antibiotics in their childhood? Even more if the child has chronic ear or respiratory infections. Frequent use of antibiotics can wipe out beneficial gut bacteria along with harmful ones, leading to an imbalanced microbiome. Only use antibiotics when absolutely necessary and explore probiotic supplements to restore balance.

6. Dehydration: Not drinking enough water can lead to constipation and a sluggish digestive system. Stay hydrated by drinking plenty of water throughout the day. Typically I recommend clients aim for well-over the usual 64 ounces per day. 100 is probably closer to ideal to support digestion and detox processes.

7. Lack of Physical Activity: Regular exercise helps stimulate gut motility and supports overall digestive health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

8. Ignoring Food Sensitivities: Continuing to eat foods you are sensitive or intolerant to can cause ongoing gut inflammation and discomfort. Identify and eliminate trigger foods to support healing. The good news is that often they don’t need to disappear wholly and forever. A trained provider can walk you through a safe and effective plan to find the triggers and eliminate the response.

9. Environmental Toxins: Exposure to environmental pollutants, pesticides, and chemicals in household products can disrupt your gut health. Opt for organic produce and natural cleaning products to minimize toxin exposure.

10. Skipping Probiotics and Prebiotics: Probiotics (beneficial bacteria) and prebiotics (food for these bacteria) are crucial for a healthy gut. Incorporate probiotic-rich foods like yogurt and kefir, and prebiotic foods like garlic, onions, and asparagus into your diet. Both play an important part in maintaining your gut microbiome which in turn affects not only digestion and gut health but also mental health, immunity, and more.

11. Your Healthy Choices Are Hurting: I know it might be hard to believe, but while many foods are touted as "healthy," some can actually cause more harm than good to your gut health. It's important to recognize that what works for one person may not work for another. Here are some "healthy" foods that might actually be hurting your gut:

Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are nutrient-dense but can cause gas and bloating for some people due to their high fiber and sulfur content. Try steaming them to make them easier to digest. These are crucial to hormone health so don’t skip them just because you don’t tolerate them well.

Fortified Cereal: Many fortified cereals are marketed as healthy due to their added vitamins and minerals. However, they often contain high amounts of sugar and artificial ingredients that can disrupt your gut health. Choose whole, unprocessed grains and avoid those with added sugars and artificial additives.

Dairy Products: While dairy can be a good source of calcium and protein, many people have difficulty digesting lactose, leading to bloating, gas, and discomfort. Opt for lactose-free or plant-based alternatives if you’re sensitive to dairy.

Protein Bars: Although marketed as healthy and convenient snacks, many protein bars contain artificial sweeteners, sugar alcohols, and other additives that can cause bloating and digestive distress. Look for bars with minimal ingredients and no artificial additives.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are packed with nutrients but can be hard to digest for some people, leading to bloating and discomfort. Moderation is key, and soaking nuts and seeds can improve digestibility.

Raw Vegetables: While raw veggies like carrots, celery, and bell peppers are nutritious, they can be difficult to digest for some people and cause bloating. Lightly cooking or steaming vegetables can make them easier on your gut.

Low-Fat Options: Many low-fat foods, such as yogurt and salad dressings, contain added sugars and artificial ingredients to compensate for the reduced fat content. These additives often lead to digestive discomfort and bloating. Opt for whole-fat versions in moderation for better gut health.

Fruit Juices:  While fruit juices can provide vitamins and antioxidants, they often contain high levels of fructose and lack the fiber found in whole fruits, leading to rapid spikes in blood sugar and potential digestive issues. Whole fruits instead of juices are a better option as you get the benefits of fiber and a slower sugar release.

In addition to the above changes, one supplement we love to lower inflammation is quercetin. Quercetin is easier to swallow than to pronounce! This natural flavonoid, found in many fruits, vegetables, and grains, is celebrated for its potent antioxidant and anti-inflammatory properties. Here are four key benefits of quercetin for your digestive system:

1. Reduces Gut Inflammation:

Quercetin has powerful anti-inflammatory effects that can help reduce inflammation in the gut lining. This is particularly beneficial for individuals with inflammatory bowel diseases (IBD) such as Crohn's disease and ulcerative colitis, as it can alleviate symptoms and promote healing.

2. Strengthens Gut Barrier Function:

The gut barrier protects against harmful substances entering the bloodstream. Quercetin helps enhance the integrity of the gut barrier by increasing the production of tight junction proteins, which keep the gut lining sealed. This reduces the risk of "leaky gut" syndrome, where toxins and undigested food particles leak through the gut lining, leading to inflammation and other health issues.

3. Balances Gut Microbiota:

A healthy gut microbiome is essential for overall digestive health. Quercetin has been shown to promote the growth of beneficial bacteria while inhibiting the growth of harmful bacteria in the gut. This balance is crucial for preventing infections, improving digestion, and supporting overall gut health.

4. Alleviates Symptoms of IBS:

Irritable bowel syndrome (IBS) is a common digestive disorder characterized by symptoms such as bloating, gas, and abdominal pain. Quercetin has antispasmodic properties that can help relax the muscles in the gut, reducing the severity of IBS symptoms and improving overall gut comfort.

There are many great options out there, but quality does matter. My favorite supplemental form is this one from Klaire Labs. Paired with Bromelain, it can bring down the inflammatory response in the gut and health with digestion. You can find it in our dispensary here!

Addressing these factors can pave the way for better gut health. The truth is, healing your gut requires a comprehensive approach that includes dietary changes, lifestyle modifications, and mindful practices.

Struggling with gut issues despite your best efforts? Schedule a discovery call with me to explore personalized strategies for improving your digestive health.