Guest Article: What is gut health, why does it matter, and how does drinking affect it?

Written by registered holistic nutritionist Sarah Steward.

Gut health doesn’t sound all that glamorous, but when we become aware of how vital it is to overall health, it may cause us to show a little more interest in how it connects our overall health to our daily wine habit.

Let’s get down to the basics! 

We have this beautiful, incredible system in our body, the digestive system. Its functions include digestion, absorption of essential nutrients, and waste excretion. Our digestive system houses our GI (gastrointestinal) tract (gut) and our digestive organs (mouth, stomach, esophagus, liver, gallbladder, pancreas, small intestine, large intestine, anus). Gut function is implicated in many areas of the body, not just the digestive system.

Brain Health, Mental Health, Skin health, Immunity, health and function of our detox organs along with the health of our nervous system all connect back to the gut.

Some amazing facts about our the gut:

• 70-80% of the body’s immune system lives in the gut

• Over 90% of the body’s total serotonin, the “happy hormone,” is produced in the gut

• 100 million neurons (nerve cells) line the gut also known as the “second brain,” it’s like a nervous system in our gut that communicates with our brain

Gut health affects our overall health. It’s not limited to digestive function.

When you hear “gut health,” it’s in relation to our microbiome.

Picture a busy city, many people with different destinations and purposes. You’ll see people walking, the subway running, buses, taxis all within the confines of the city, this is what our microbiome is like. 

Imagine the people, taxis, buses etc., represent trillions of microorganisms (microscopic organisms). This community of microorganisms consists of bacteria, fungi and viruses, which make up our microbiome.

The microbiome composition is unique to each person, similar to a fingerprint and is key in many roles of digestive function and other physiological functions. We have both good and bad bacteria that can coexist harmoniously in our body, it’s when an imbalance occurs and bad bacteria outweighs the good that health conditions and symptoms arise.

Factors like stress, frequent antibiotic use, underlying infections, consumption of alcohol, refined sugar and processed foods can all contribute to an imbalance. Good bacteria feeds on fibers, bad bacteria feeds on processed foods and refined sugars. What we consume affects our overall gut health.

Pain, inflammation, migraines, diabetes, insomnia, bloating, constipation, diarrhea, fatigue, allergies, indigestion, eczema, obesity, chronic pain, IBS, diabetes, autoimmune disorders, thyroid issues, RA, heartburn and mental health related issues can stem from an unhealthy gut. As women, there are a few factors unique to us that we must take into consideration when it comes to our gut health.

Factors affecting women’s gut health differently:

• Food moves slower through a woman’s system which can lead to symptoms

• Bowel disorders are more common in women

• Hormonal fluctuations can influence digestive function

• Oral contraceptives, antibiotics and laxatives can change the balance of gut bacteria

What causes an imbalance? 

Let’s visualize a kingdom. This kingdom represents our body.

It has many functions, consists of many elements, and the way the kingdom operates relies on those in power. What does every kingdom have? A castle. The castle represents our gut. Many important processes take place here that affect the entire kingdom (body). Solidarity and strong relationships between the royals is like that delicate balance of gut bacteria. 

What keeps those in the castle safe? Could be an outer wall, guards, a gate, some kind of protective barrier — these would represent the lining of our gut. Our delicate lining allows the absorption of key nutrients and prevents absorption of harmful substances. Effectively discerning whether what approaches the castle is safe or harmful protects those inside.

The strength of the castle will dictate if its walls or protective barrier become compromised. If invaders find a way to break through and penetrate the castle walls everyone inside the castle is in danger. When our intestinal wall becomes weak, harmful substances can make their way into the bloodstream, causing symptoms and health conditions. So what does our castle need? A strong, protective barrier to keep those inside the castle safe. We fortify this barrier in our body by properly taking care of ourselves.

How does drinking affect gut health?

Alcohol is great for killing bacteria, it’s commonly used for sterilization, but this isn’t exactly the kind of situation we want inside our body as the proper balance of bacteria is key in overall health. 

(Andrea Piacquadio/Pexels)

Alcohol irritates our precious digestive organs, kills beneficial bacteria, and disrupts intestinal function, which decreases the integrity of the intestinal lining.

All it takes is one drink to increase stomach acid. The more acid being produced, the higher the chances for damage. 

Specific digestive issues that drinking can contribute to are gastritis, stomach inflammation, bloating, heartburn, acid reflux, and long-term esophageal damage.

Easy ways to begin the repair process

Whether you have stopped drinking and are looking to repair the damage or you’re questioning your drinking and wanting to mitigate the damage, the upside is there are plenty of things you can start doing right now to support your gut, repopulate good bacteria and manage your overall health

Here are 4 things you can start doing today to help you support your gut!

Eat as close to nature as possible

This will look different for everyone based on access and resources, support, home life and schedule. Even if you can only start with 1-3 “as close to nature” meals a week, just start somewhere.

Various studies have shown that nutrition can improve gut inflammation induced by alcohol use.

Focus on whole foods, lean meats, vegetables, fruits, whole grains, nuts, seeds, legumes and natural sweeteners. 

Aim to have high quality fat, protein and fiber at each meal.

Prebiotics/Probiotics

Probiotics have been shown to replenish good bacteria in the gut and alleviate alcohol-induced injury to the liver. Prebiotics strengthen and feed probiotics. 

There are many readily available sources of prebiotics and probiotics that we can start adding into our diet right away. 

Probiotic sources (not an exhaustive list)

Sauerkraut, Sourdough bread, Kefir, Kombucha, Pickled foods, Kimchi, Yogurt, Miso, Supplements

Prebiotic Sources (not an exhaustive list)

Onions, Oatmeal, Almonds, Apples, Asparagus, Jerusalem artichoke, Bananas, Barley, Broccoli, Garlic, Flax Seeds

Probiotics need to be replenished each day, so aim to consume a probiotic source every day. Everyone is unique so gently introduce probiotic sources to figure out what is best for you individually.

Water

With water making up over 70% of the body it’s very important we stay hydrated. Everyone’s water intake needs will be different based on overall health, underlying conditions and activity levels.

(Marcos Flores/Pexels)

Alcohol use dehydrates our body and a well-hydrated system is imperative as it helps deliver nutrients to cells, regulates body temperature, improves sleep and mood among many other crucial functions.

Aim to consume half your body weight in quality filtered water. You can consume more gradually to give your body time to adjust.

Take your body weight and divide by 2 — that number is how many ounces you need to drink.

For example:

Let’s say weight is 180 

180 ÷ 2 = 90

Half your body weight would be 90 oz.

It helps to have a bottle or glass that has measurements on it. If you had a 16 oz bottle and your goal was 90 oz, it would take 5 full bottles.

Stress Management & Self Care

Easier said than done at times, but a sustainable way to start this process is finding a therapeutic outlet, because we can’t go to therapy 24/7, or a creative outlet that makes you feel comforted.

Circumstances and time look different for everyone but it is important you carve out that time for yourself even in the midst of a busy schedule.

Think about the activities that are stress relieving to you, think about what self care looks like to you, what makes you feel whole and fulfilled.

It could be anything from hiking to painting, gardening, cooking, to saying “no” when you already have a lot on your plate or releasing yourself from the expectation of others. Self care is whatever you want it to be.

Stress is one of the main culprits of gut imbalance. When we are stressed our body senses that and can direct attention to things other than digestion. Hindered digestion results in physical symptoms and the inability to absorb nutrients, which then leads to the inability to get the essential nutrients we need.

Gut health is health 

Gut health is important to overall health and the best news is that with some attention and care, the function of our digestive system will bounce back quickly. It’s amazing what our body can do as soon as we create the proper environment and allow it space to repair. Individuality is key when it comes to supporting our body. While refraining from drinking is an ideal way to begin managing your health, everyone’s circumstances and situation are different. It is okay to start slow, implement changes gently to support your overall health and take it one day at a time.

Want to know how your gut is doing? I am offering a Free Gut Health Assessment to readers of Some Good Clean Fun! Simply click here to get your free assessment.

About the author

Sarah Steward of The Nutrition Steward is a Holistic Nutritionist and Holistic Health Practitioner who helps people learn their body's unique needs by providing tailored, personalized plans so they can stop googling, manage their symptoms and live a full life. Sarah lives with her husband in a quiet rural space of the Carolinas. She is 11 years sober and takes everything one day at a time. Find her on Instagram or Facebook.