Gut health: The key to physical and mental wellbeing

You’ve probably been told to “trust your gut” when unsure what to do in a particular situation. Medical experts also recommend following the same advice when you feel sick or mentally unwell. 

The gut is connected to many other organ systems, making it an effective tool for understanding when something is wrong with the body or mind. Through a holistic approach that encompasses nutrition, exercise, mindfulness, and spiritual wellbeing, we can optimize our immune function, mental health, metabolism, and disease prevention, all through the core. 

Dr. Dhanush Hoskere, DO, a gastroenterologist at GBMC HealthCare, explains that no matter where you start looking when you feel sick, chances are everything is connected in some way. 

“I believe holistic treatment that addresses all aspects of a person’s health is crucial, as there is significant interplay between physical, mental, emotional, and spiritual wellbeing,” Dr. Hoskere says. “For example, improving diet and exercise can lead to an improvement in physical health and of the gut microbiota, which has been shown to increase beneficial neurotransmitters in the brain, leading to a reduced incidence of anxiety, depression, and other psychiatric disorders.” 

In addition, Dr. Hoskere says spiritual wellbeing can promote a more positive outlook on life and a sense of purpose, which can motivate one to stay committed to healthier behaviors. 

“When someone is being treated for an illness or condition, this inner peace and positive outlook on life can lead to improved adherence to diet, exercise, and improvement of mood and wellbeing, which can increase the probability of treating and controlling the illness or condition,” Dr. Hoskere says. 

Foods that support gut health and mental health 

A well-balanced diet can help the gut and brain at the same time. Dr. Hoskere recommends the following dietary choices, but keep in mind some foods may not be appropriate or safe for everyone:

• Prebiotic foods: Garlic, onions, bananas, asparagus, whole grains, nuts, and seeds nourish beneficial gut bacteria.
• Probiotic foods: Yogurt, kefir, kimchi, sauerkraut, and kombucha introduce beneficial bacteria to the gut. In addition, fermented dairy products and spices like curcumin help reduce inflammation in the brain and lower stress hormones like cortisol.
• Anti-inflammatory foods: Avocados, olive oil, fatty fish, apples, and citrus fruits help reduce inflammation and support gut integrity. 

Lifestyle habits for a healthy gut 

Because everyone’s microbiome is unique and different, there is no absolute treatment to reverse an imbalance in the gut, medically known as dysbiosis. However, there are several lifestyle habits Dr. Hoskere says can contribute to gut health and prevent issues in the future:

• Stress management: Chronic stress alters gut bacteria and increases inflammation. The gut microbiome regulates neurotransmitters in the brain, which impact mood, stress, and emotional well-being. When gut health is compromised, it can lead to increased inflammation, compromised cellular signaling, and hormonal imbalances, which have been linked to anxiety, depression, and cognitive decline. Meditation, journaling, yoga, and mindfulness can help maintain the necessary balance.
• A balanced diet: Excess glucose is stored as fat in the body, and overconsumption of unhealthy foods leads to chronic inflammation and poor metabolic function. Maintaining a balanced diet with whole grains, lean protein, and healthy fat is essential for energy balance and overall health. Meanwhile, a diet high in processed food and sugar can lead to insulin resistance, obesity, metabolic disorders, increased inflammation, and a loss of microbial diversity.
• Consistent hydration: Drinking enough water helps maintain a healthy gut lining and supports digestion.
• Quality sleep: Poor sleep patterns disrupt gut microbiota, while good sleep patterns promote balance.
• Frequent exercise: Physical activity can potentially increase microbial diversity and support digestive function.
• Responsible antibiotic use: Overuse of antibiotics can wipe out beneficial bacteria, leading to long-term gut microbiome imbalances. Dr. Hoskere explains that these beneficial gut bacteria compete with pathogens for space and nutritional resources, but when good bacteria are eliminated, this can lead to an increased incidence of inflammation, reduced immune tolerance to self-antigens, and a compromised immune system, leading to illnesses, allergies, and even asthma.
• Avoiding smoking and alcohol: Toxins in these products can damage gut lining and encourage harmful bacterial overgrowth. 

Colonoscopies and gut health 

Timely colonoscopies remain a valuable prevention strategy for gut health. This test screens for colorectal cancer and is recommended for average-risk individuals starting at age 45. 

“Recommendations can change if you have a relative with colon cancer or advanced adenomas, history of inflammatory bowel disease, or genetic conditions,” Dr. Hoskere notes. 

Other screening options include fecal tests, flexible sigmoidoscopy, CT colonography, and colon capsule tests, but a colonoscopy remains the gold standard. 

Monitoring gut health at home 

One of the simplest ways to track gut health and to gauge the effectiveness of lifestyle choices is to observe digestion and bowel movements. Signs of gut distress include bloating, irregularity, discomfort, unusual stool texture, or blood in the stool. While microbiome stool tests exist, they are not yet FDA-regulated, making self-monitoring through diet and lifestyle changes a more reliable approach.