Gut heath — it's a health topic we've been hearing a lot about recently. But what is gut heath and how does it impact your body? We asked herbalist and Holistic Health Practitioner Rachelle Robinett to give us the low down.

What is the “Gut-Brain”?

While we think of our gut and brain as separate organs, they’re more one-in-the-same than not.

The system of connections and communication between the digestive tract and the brain is called the “gut-brain axis.” These two organs are connected both physically and chemically. This system is also known as the enteric nervous system (ENS). (Do you see “nervous system” there? The ENS also interacts directly with our nervous system.)

Neurons - cells that tell our brains and central nervous system how to behave - are found in both the brain and the gut. Another communication device is neurotransmitters: chemicals that control feelings and give us everything from a runner’s high to a good night’s sleep. Serotonin, one of the most well-known neurotransmitters, is produced almost entirely in the gut.

While gut bacteria (aka probiotics) help produce neurotransmitters like GABA (which helps control feelings of fear and anxiety in the brain), the communication happens both ways: from gut-up and from brain-down. For example, eating food our body doesn’t love can register as stress, which then triggers our nervous system, mood, and a whole-body reaction, even if subconscious (which it usually is). Equally, mental stress can upset the gut - especially if we’re in fight-or-flight mode (rather than rest and digest).

How can you avoid triggering gut-brain stress? Eat food your body loves (not just your brain). Sit to eat. Take a few deep breaths first. Eat slowly and chew a lot. Consider some gratitude for your body and/or meal.

Gut Health & The Immune System

Our immune system is on the other side of a one-cell thick membrane that our gut and microbiome bacteria are protecting from the outside world. We want this defense to be as intact as possible! To do so, try these gut health go-tos:

Avoid Irritants:

Irritation or offense to the microbiome can send signals to the central nervous system that something is wrong. What are considered irritants? Any food your body doesn’t like. Common examples are: gluten (which causes gut permeability for those with IBX), processed food, processed sugar, large amounts of dairy, flour, improperly prepared grains or legumes, excessive caffeine and alcohol.

Increase Gut-Friendly Ingredients:

The bacterial population of the gastrointestinal tract (aka probiotics) create & maintain balance. More of those generally means a happier belly.

  • Probiotic foods: Having enough good ensures the bad don’t overrun things. Prebiotic foods include kimchi (hello Kimchi Fried Quinoa), apple cider vinegar (ahem Digestion shot!), miso, or sauerkraut to name a few.
  • Prioritize prebiotics: These are fiber and starch, not bacteria! As with probiotics, I’m a fan of eating them in food. Whole, plant-based ingredients such as bananas, leafy greens, oats, cocoa and seeds are some examples of prebiotic-rich foods – all of which are found in the Splendid 5-Day Detox.
  • Incorporate fiber into your diet: There are two types of fiber: insoluble and soluble. Insoluble fiber is known as “roughage,” and due to its dense matter, it can't be broken down in the gut. Therefore, it continues on its path, relieving constipation and helping with regularity. Soluble fiber binds to cholesterol and sugar, slowing their absorption into the blood. It can also help boost "good" bacteria in the gut (it’s a prebiotic). Both are important in a daily diet and most folks eat far too little fiber. Smoothies are a great way to get a bunch of fiber in one meal (don't sleep on my gut-loving favorite carrot ginger chia!), and of course the Detox which averages 43 grams of fiber per day.

Bitter is better:

Eat Bitter Foods: Bitter foods are excellent allies for gut health. It’s a flavor many of us have lost the love for, but that usually indicates an especially nutritious and medicinal plant. If you like it: great. If you don’t (or don’t know), try tuning your taste buds with dandelion greens, beet greens, broccoli rabe, mustard greens, green tea and unsweetened cacao (like in the cacao almond smoothie).

Remember, your gut is central to your entire wellbeing. It’s attached to our brains, nervous systems, and beyond. To balance it, we want to nurture a flourishing bacterial population - lots of good bugs and lots for the good bugs to eat. Keep things moving with fiber and lots of water. Treat herbal bitters, digestive enzymes, and cleansing supplements as nice-to-haves. If we’ve healed our gut wholly, those will be less - or unnecessary. Lastly, keep breathing (deeply)!

Be sure to talk with your doctor before making big dietary changes!

If you’re thinking about incorporating more gut-friendly foods to your diet but unsure how, give our Splendid Spoon plant-based meal subscription or Detox a try. They help take the stress out of habit forming and healthy eating with filling meals that are balanced in nutrients and made to grab & go.