5 Gut Health Hacks That Can Actually Help Chronic Disease

Does all disease really start in the gut?

If that’s the case, then I think we could all use some gut health hacks!

More than 2,000 years ago, Hippocrates, aka the OG of modern medicine, said that all disease starts in the gut. And let’s be real, some of his wisdom still holds up today, but did he really foresee our love of Taco Bell?  (Probably not!)

But still, many nutritionists and holistic healers say the state of our digestive system can affect every single system in our bodies! 

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Gut Health Hacks for Healing Chronic Illness 

For me, taking control of my gut health was one of the first steps to conquering chronic illness. 

In this blog post, I’ve got five easy ways you can hack your gut health and maybe even get some relief from your pesky chronic conditions.  I hope these tips help you as much as they helped me to restore gut health and healing! XO

1. Remove Gut Irritants 

One of the best ways to combat gut inflammation & combat digestive problems is to remove inflammatory foods from your diet ASAP.  These can include: 

• Whole Grains (Gluten intolerance)
• Dairy 
• Corn 
• Soy 
• Eggs 
• Alcohol
• Seed-Oils
• Sugar & Sugar Substitutes (artificial sweeteners) 
• Caffeine
• NSAIDS
• Antibiotics (antibiotic resistance)
• Birth Control 
• Soda/ Soft Drinks
• Most processed foods 

It’s important to note that individual responses to specific foods can vary, and certain people may have sensitivities or intolerances to specific food groups. For example, I had food sensitivity testing done to dial in my diet even further.  

I found out I had intolerances to many foods I wouldn’t have noticed otherwise, like peppers and tomatoes which you think are healthy, right? The inflammation attacked my body in many ways such as messing with my circadian rhythm/sleep, increased my stress levels and my weight gain crept up, yuck!)

I used 5Strands to test and highly recommend it – they label all foods into red, yellow and green so you can manage your intolerances at each level.  I was able to use my personalized program to start an elimination diet and add back foods easily – all tailored to my specific needs. 

CHECK OUT 5STRANDS FOOD SENSITIVITY TEST HERE

Curious results? Check out my personal results here for an example.

Image via 5Strands

2. Test for Gut Infections 

Gut infections, such as bacterial overgrowth or parasitic infections, can not only cause a range of gut-related issues, such as bloating and diarrhea but also exacerbate chronic diseases. 

So, it’s important to address any gut infections you may have, such as Candida overgrowth, SIBO (Small intestinal bacterial overgrowth), or parasite infections as soon as you can. (I had SIBO, and it took FOREVER to heal – but I wouldn’t have been able to get treatment if I hadn’t known and got tested.)

If you suspect that you may have a gut infection (and even if you don’t!), testing can provide a baseline measurement that allows you to track your progress during treatment. This is crucial since treating the gut should aim to clear pathogens or overgrowths while preserving a diverse healthy microbiome. 

With testing, you can find the right balance between over and under-treatment, avoiding potential harm and optimizing your gut flora. 

Here’s the EXACT Gut Health Test my Functional Nutritionist ordered for me: Gut Zoomer Gut Test

Here’s my results if you’re curious about my poop 🙂

3. Double Down on Gut-Healing Foods

When it comes to promoting gut health and combating chronic diseases, incorporating gut-healing foods into your diet can be a game-changer. 

These nutrient-rich foods nourish the gut, support beneficial gut bacteria, and contribute to overall wellness. Here are some helpful tips for the best foods to add to your diet and improve gut health & immunity.

a. Probiotic & Fermented Foods

Probiotics are beneficial bacteria that can help improve gut health. Foods like yogurt, kefir, sauerkraut, kimchi, and other fermented products contain live cultures of these beneficial bacteria and can enhance the diversity and improve your gut’s healthy bacteria. 

b. Fiber-Rich Foods

Consuming enough dietary fiber is crucial for overall health and gut healing.  Plant based  foods such as fruits, vegetables, and nuts & seeds are excellent sources of dietary fiber to promote good bacteria. 

Fiber acts as a prebiotic, providing nourishment for the beneficial bacteria in the gut plus it provides better digestion and healthy bowel movements

Pro Tip: If you’re suffering from a gut disease make sure to eat your veggies COOKED rather than raw to optimize digestion and absorption.

c. Bone Broth

Rich in collagen, amino acids, and other nutrients, bone broth has gained popularity for its potential gut-healing properties. It may help strengthen the gut lining and reduce intestinal inflammation, contributing to improved gut health.  

Not to mention, it’s super yummy, soothing and offers plenty of health benefits!

My favorite is Kettle & Fire – we always have some on hand at the Simons!

CHECK OUT KETTLE & FIRE BONE BROTH ON AMAZON

d. Ginger and Turmeric

These spices are known for their anti-inflammatory properties and have been used in traditional medicine for centuries. Both help manage blood sugar and have even been linked to weight loss. 

Incorporating ginger and turmeric into your diet, whether in fresh or powdered form, can provide numerous health benefits to help reduce inflammation.

e. Omega-3 Fatty Acid-Rich Foods 

Foods like fatty fish (salmon, mackerel), walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids. These healthy fats have anti-inflammatory properties and may help support gut health by reducing inflammation.

There are many Omega-3 Fatty Acid supplements out there, and I’ve tried A LOT.  But the best I’ve found is Dr. Amen’s BrainMD with both DHA & EPA

By incorporating these gut-healing foods into your diet, you can take proactive steps towards improving your gut health and managing chronic diseases effectively.  

Remember to always listen to your body, we are all different!  What works for me might be different for you 😁

4. Add Supplements to Heal Your Gut

Incorporating gut-healing supplements into your diet can provide major benefits for improving gut health and managing chronic illness. Here are a few supplements designed to support the gut microbiome and optimize digestion and absorption of nutrients. 

a. Probiotics: 

A Probiotic supplement contains beneficial bacteria that can help restore and maintain a healthy balance of gut microbiota. By getting these live cultures into your system, probiotics can enhance gut health, support immune function, and alleviate symptoms associated with certain digestive disorders.

Standard Process Probiotic I Take Daily:  

b. Prebiotics

Prebiotic supplements contain non-digestible fibers that serve as food for beneficial bacteria in the gut. By promoting the growth and activity of these beneficial bacteria, prebiotics helps nourish the gut microbiome and support overall gut health.  

In my opinion, the so-called prebiotics are best from food sources, but if you still need a boost, check out the supplement form!

Dr. Tobias Prebiotic, is what I take and personally recommend!

c. L-Glutamine

L-Glutamine is an amino acid that plays a crucial role in maintaining a diverse microbiome and function of the intestinal lining. 

Supplementing with L-Glutamine can help repair and strengthen the gut barrier, reducing intestinal permeability and protect a healthy gut microbiome

The AMANDEAN Liposomal Glutathione Supplement is what I take each day.  (I love the liquid format that’s easily absorbed in your system!)

d. Digestive Enzymes

Digestive enzyme supplements contain enzymes such as amylase, protease, and lipase that aid in the breakdown and digestion of macronutrients. By enhancing the digestive process, these enzymes can improve nutrient absorption and even help with digestive discomfort. 

ProTip: If you’re starting an animal-based diet to help heal your gut, these digestive enzymes are a MUST-HAVE!

Pure Encapsulations Digestive Enzymes Ultra is what I take while eating an animal-based diet!

Remember, while supplements can be beneficial, they should not replace a healthy diet and lifestyle. 

By combining the benefits of gut-healing supplements with a balanced diet, regular exercise, enough sleep, stress management can help to improve your gut health and start managing chronic illness better.

5. My Ultimate Gut Health Hack – Cut Back Cardio

I know, you’re probably thinking – what the heck? Isn’t exercise supposed to be healthy?

Hold your horses… it all comes down to balance.  Doing too much intense exercise and excessive cardio can have serious drawbacks and make an unhealthy gut in a hurry.

A study suggests that excessive HIIT exercise might not be ideal if you’re trying to heal your gut because it can lead to increased stress hormone production, including cortisol, which can potentially disrupt the delicate balance of the gut microbiome and cause bacterial infections.

The same goes for too much cardio exercise, especially when performed for long durations, as it can also affect gut health. These sessions may increase cortisol levels and induce physical stress on the body that contributes to gut issues, such as increased intestinal permeability and inflammation.

Exercise doesn’t need to be a daily marathon or hours of gym torture. Try taking the stairs instead of the elevator, stroll around, park farther to walk more, and take long walks with your loved ones. 

Get creative and give your body and gut health a break 😉

Understanding the Connection: Chronic Disease & Gut Health 

It’s true… the gut can hold the key to your healing and is a great place to start if you’re suffering from a chronic condition.

When your gut bacteria is out of whack, and your gut lining isn’t in good shape, it’s a perfect recipe for disease and a leaky gut.

What’s a leaky gut, exactly?

Have you ever heard of “leaky gut syndrome”? (I hadn’t either before I got sick!)

Leaky gut syndrome is actually a condition that affects your intestines. It occurs when the lining of your gut becomes permeable (holes!), allowing unwanted substances from your digestive system to leak into your bloodstream. Yikes! 

Symptoms can include bloating, fatigue, skin problems, and chronic disease when left untreated.

Leaky Gut & Chronic Autoimmune Diseases

When your gut isn’t functioning properly and leaky gut hits, particles can escape into your bloodstream, causing your immune system to go into overdrive. Your body becomes inflamed and your immune system becomes stressed, firing inaccurately and attacking your own tissues. 

This can lead to a slew of unpleasant symptoms and, eventually, full-blown autoimmunity if left unchecked. 

To add insult to injury, your immune system starts making antibodies against the substances that have escaped – many of which look suspiciously similar to your own body’s cells. Yikes!

What about Inflammatory Bowel Disease (IBD)

IBS (Irritable Bowl Syndrome) is a functional disorder of the gastrointestinal tract, meaning there is no evidence of inflammation or structural damage. It is a chronic condition that can require long-term management. 

On the other hand, IBD (Inflammatory Bowel Disease) refers to chronic inflammation of the digestive tract and includes conditions like Crohn’s disease and ulcerative colitis. IBD requires medical tests for diagnosis and has specific treatment approaches. 

Using the term IBS or IBD as a catch-all for gut issues can be problematic because it may lead to overlooking other underlying gut conditions that require specific healing approaches. 

It’s important to remember that each gut issue has unique causes and may require tailored interventions for optimal management and healing.

I had many doctors use the blanket term IBS/IBD to ‘diagnose’ my gut issues – but it took a functional medicine doctor to really get down to the issues and help me heal from SIBO, which was the root cause of IBS symptoms.

How do you know when your gut health has improved and healed?

It can take 6-18 months to turn your gut microbiome around.  So, how to know if your gut is healing?  Here are a few things to watch for: 

No more digestive issues

If you’ve said goodbye to gas, bloating, acid reflux, constipation, and friends, that’s a great sign you’re getting results.

Little to no more food sensitivities 

Your gut’s leaking has probably made you swear off foods your body can’t handle, but with a happy gut, you’ll one day eat those without regret.  I was able to add back in problematic foods after about six months of gut healing protocols.  

Skin issues vanish

Skin problems could be the gut’s way of screaming, “I need some love down here!” But, once your gut’s on the mend, your outsides will reflect your insides.  I was able to see a HUGE improvement in my Lupus rash once my gut was happy again 🙂

Your immune system is happy

A healthy gut can do wonders for your immune system. With a happier gut comes better lab markers, better results, and even protective antibodies to fight off illness. 

You’re back to your optimal self 

A gut needing loving care can dull your happiness, spirit, energy, and health. But, once you’ve repaired your gut, you’ll see an improvement in your life vibrancy, ideal weight, mental sharpness, and overall euphoria.  It’s the brain-gut connection!

Understanding Your Gut Microbiome 

The gut microbiome is a massive collection of tiny critters—bacteria, viruses, and fungi—all hanging out together primarily in the small and large intestines. 

These little guys play a significant role in keeping us healthy, but an unhealthy or unbalanced gut microbiome is linked to serious conditions like heart disease, type 2 diabetes, and autoimmune diseases.

So, if you want a happy tummy microbiome, again, look no further than your plate. Your food choices determine which “microbial roommates” take up residence, which translates to big health outcomes

Bottom line: treat your gut right, and it’ll have your back!

A Healthy Gut Boosts Mental Health Too

Did you know that your gut is like a BFF to your brain? That’s right, your gut health has a huge influence on your mental health! And as chronic illness warriors, we need all the mood-boosting benefits we can get! 

In fact, up to 95% of the oh-so-important serotonin that your brain needs for good vibes is produced in your gut. And let’s be real, without serotonin, we’d all be a bit of a mess. 

Low levels of this neurotransmitter are linked to some pretty serious downers like depression, anxiety, and bipolar disorder. NO, THANK YOU!  

Just another reason to seek good gut health.

The-Wrap – Gut Health Hacks for Chronic Illness

Overall, gut health may not come to mind when you think about your chronic disease, but hopefully, I’ve convinced you that it should be the first thing in line. 

Everything from your digestion to naturally boosting antibodies and reducing inflammation lies in the power of gut health. 

Optimizing your gut health takes dedication and commitment – no magic pills here – but if implemented correctly, it can help turn the tide of chronic illness. 

So set aside some time each day for a little self-love and start improving your gut’s microbiome today! 

Remember, good food is truly great medicine.

XO, jules