Gut Microbiome & Immune System
“Healing the gut is the single most important step we can take to ensure our lifelong health.”- Alejandro Junger
We can’t talk about the gut without talking about the immune system. Both are interconnected and depend on each other. The gut is known as the ‘gatekeeper’ of health. The gut employs three levels of defense against disease-causing microbes. The physical barrier consists of tightly packed cells and mucus, preventing pathogens from entering the bloodstream. The chemical barrier includes stomach acid, enzymes, and antimicrobial peptides that neutralize threats. The immunological barrier involves immune cells and specialized tissues in the gut that monitor and combat invaders, safeguarding the body from harmful microbes.
The immune cells in the gut interact with the gut microbiome and are directly influenced by our diet and lifestyle.
Located In the gut, are trillions of bacteria, fungi, viruses, and cells. When the gut is in a healthy state, we feel more energized, have better mental clarity and emotional well-being, and have stronger immune systems. When the gut is in an unhealthy state, it’s likely that autoimmune conditions will form along with diabetes, neurogenerative disorders, anxiety, and depression.
Let’s dive deeper into why our diets contribute to our microbiome.
Certain essential foods such as nuts, fish, poultry, fermented foods, and seeds consist of three molecules that our gut needs to be healthy and promote emotional well-being.
Tryptophan: (e.g. turkey, eggs, pumpkin seeds)
When the body digests tryptophan it releases hormones known as serotonin and melatonin. Known as the happy and relaxing hormones. Your gut is responsible for releasing these feel-good hormones which naturally promote a better emotional and mental state.
Tyrosine: (e.g. almonds, salmon, and beans.)
When the body digests tyrosine, it releases hormones known as dopamine and epinephrine. These hormones are responsible for motivation and fight or flight mode.
Indole 3-Lactic Acid (e.g. pickles, kimchi, kefir)
When the body consumes indole 3-lactic acid found in fermented foods, it converts to Indole 4-Propionic Acid (IPA), which is known as the strongest antioxidant in the body.
When we choose to eat foods that don’t consist of the right nutrients that our gut needs to thrive, over time the diverse bacteria will become a skewed ratio, leading to an unhealthy amount of bad bacteria in the gut.
Things such as packaged foods like chips, antibiotics, stress, and an aseptic environment can all lead to a skewed ratio of good and bad bacteria and a strip of gut diversity.
What to do to maintain a healthy gut:
Change your diet and consist of a wide range of diverse foods.
Stress Management such as breathing exercises, walking, and meditation.
Targeted Supplementation.
“Quite literally, your gut is the epicenter of your physical and mental health. If you want better immunity, efficient digestion, improved clarity and balance, focus on rebuilding your gut health.” - Kriss Carr