A Women's Guide to Gut Health

By now, most of us have heard that maintaining good “gut health” is desirable and something to strive for – so what does this mean? For many, the gut might just seem like a simple digestive mechanism. But emerging research over the past decade has revealed that our gut's health affects our overall physical and mental well-being far more profoundly than previously understood. For women, in particular, the gut's role is paramount, influencing everything from hormonal balances to mental health. In this article, we dive deep into the intricate connections involved in gut health and what steps we can take to improve it, grounding our discussion in recent research.

Why Gut Health is Integral to Women’s Well-Being

1. Gut Health and Immunity

The gut is a powerhouse of our immune system. Housing approximately 80% of the body's immune cells, the gut is in constant communication with these cells, guiding their responses and ensuring that they function correctly (1) . A balanced gut microbiome enables the immune system to efficiently combat infections and prevents us from getting sick. Conversely, dysbiosis (an imbalance in the microbiota) can trigger inflammation and autoimmune disorders. Dysbiosis of gut microbiota, sometimes referred to as “leaky gut”, are frequently associated with autoimmune disorders such as systemic lupus erythematosus, type 1 diabetes, multiple sclerosis, and more (2). In general, excess inflammation can contribute to a plethora of undesirable health conditions (and is seen in many health philosophies as the main component of disease and distress), so it’s important to keep our body’s natural inflammatory response in check.

2. The Gut-Brain Connection

The gut-brain axis represents the two-way communication pathway between the gut and the brain. In fact, the gut has been nicknamed as the “second brain” because it has such a large influence on mood and behavior. Neurotransmitters that are largely responsible for regulating mood, cognition, and motivation - such as Serotonin, Dopamine, and GABA - are largely produced or stored in the gut (3). For example, over 90% of Serotonin is produced right in the gut!

A healthy and diverse range of gut microbiota can directly allow the release of neurotransmitters by the brain as well as the overall levels of neurotransmitters present throughout the body. An imbalance in gut flora can, therefore, impact serotonin, dopamine, and GABA production. Studies have shown that an unhealthy gut microbiome can contribute to mental health issues such as anxiety, depression, and even memory problems among others (4).

3. Hormonal Equilibrium

The gut assists in the metabolism and recycling of hormones, particularly estrogen (5). A healthy gut ensures that excess estrogen is excreted by the body. However, when the gut microbiome is disrupted, estrogen might not be processed properly. This can lead to symptoms associated with estrogen dominance, such as mood swings and weight gain. Excess estrogen can also predispose women to more severe Premenstrual Syndrome (PMS) symptoms, promote the growth of uterine fibroids, lead to Polycystic Ovary Syndrome (PCOS), or cause irregular menstrual cycles.

Detailed Recommendations for Optimal Gut Health

1. Diversify Your Diet

The gut microbiome thrives on variety. Different bacteria prefer different nutrients, so a diverse diet promotes a balanced gut ecosystem. Consuming a wide array of plant-based foods provides the fibers and nutrients needed by different bacteria (6). Aim for a colorful array of fruits and vegetables as well as varied organic and non-GMO whole grains and legumes.

2. Embrace Probiotic and Prebiotic Foods – Including Fermented Foods

While probiotics introduce beneficial bacteria, prebiotics act as food for these bacteria. Fermented foods are rich in probiotics and are considered one of the most impactful foods for promoting a healthy gut microbiome (7). When choosing fermented foods, opt for fresh non-canned options such as sauerkraut, kimchi, or unsweetened yogurt/kefir (the canning process effectively kills all bacteria, both good and bad).

Foods such as organic and non-GMO whole grains and certain vegetables are packed with prebiotics. Consuming both ensures a thriving, balanced gut environment.

3. Limit Artificial Sweeteners

Recent studies suggest a link between artificial sweeteners and a disrupted gut microbiome (8). This is an area of research currently garnering a ton of attention, as these sweeteners can promote harmful bacterial strains, leading to inflammation and other health issues. Opting for natural sweeteners, such as Stevia, or reducing sugar intake overall can mitigate these detrimental effects.

4. Avoid Processed Foods

Processed foods and certain seed oils are known to have negative effects on gut health due to their composition and processing methods. They often contain high levels of refined sugars, artificial additives such as emulsifiers and preservatives, and harmful omega-6 fatty acids that lead to inflammation and can promote the production of harmful bacteria in the gut. Processed foods can also irritate the gut lining, promoting “leaky gut” and a further cascade of detrimental gut health issues.

5. Stay Hydrated

Water facilitates nutrient absorption and ensures smooth digestion. It also helps prevent constipation, which can negatively impact your gut environment. Depending on activity level and climate, aim for 8-12 glasses daily – but don’t forget to consume enough electrolytes as well.

6. Manage Stress Effectively Through Relaxation Techniques or Exercise

Stress can have a tangible impact on gut health, lead to increased inflammation, immune dysregulation, disrupted nutrient absorption, and more. Techniques like yoga, meditation, and deep-breathing can help counteract these effects, fostering a healthier gut environment. Exercise can increase microbial diversity, enhance gut barrier function, reduce inflammation, regulate gut hormones, and improve bowel regularity – all of which positively impact the gut microbiome.

Wrapping Up

It's undeniable: the health of a woman's gut has cascading effects on her overall well-being. As science continues to unravel the gut's complexities, it's evident that maintaining its health is vital. Simple dietary and lifestyle changes, rooted in the latest research, can pave the way for a happier, healthier life.

At Baseline, we believe that a healthy gut microbiome is one of the fundamental pillars of a healthier and happier you. If you’re interested in learning more or improving your gut health through a personalized plan that meets your individual needs, please feel free to reach out directly or schedule a 1:1 consultation.

References

1. Vighi, G., Marcucci, F., Sensi, L., Di Cara, G., & Frati, F. (2008). Allergy and the gastrointestinal system. Clinical and Experimental Immunology, 153(Suppl 1), 3–6.

2. Christovich, A., & Luo, X. (2022). Gut Microbiota, Leaky Gut, and Autoimmune Diseases. Frontiers in Immunology, 13: 946248.

3. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209.

4. Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and Practice, 7(4): 987.

5. Baker, J. M., Al-Nakkash, L., & Herbst-Kralovetz, M. M. (2017). Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas, 103, 45–53.

6. Wu, G. D., Chen, J., Hoffmann, C., Bittinger, K., Chen, Y. Y., Keilbaugh, S. A., ... & Lewis, J. D. (2011). Linking long-term dietary patterns with gut microbial enterotypes. Science, 334(6052), 105–108.

7. Leeuwendaal, N., Stanton, C., O’Toole, P., Beresford, T. Fermented Foods, Health and the Gut Microbiome (2022) Nutrients, 14(7): 1527.

8. Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., ... & Kuperman, Y. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181-186.