Dr. Robin N. Myers, DACM
We often read about nutrition in the context of weight loss, but often overlooked is how what we eat is closely tied to gut health, and how gut health is tied to inflammation.
The Spleen and Gut Health in Traditional Chinese Medicine
In Traditional Chinese Medicine (TCM), there is an entire treatise on the Spleen. If the Spleen is healthy, then the prognosis of the current disease or condition is good—the body can recover. If the Spleen is in poor health, then the prognosis of the current disease or condition is poor. The body can’t recover if it lacks the ability to assimilate the nutrition it needs for normal processes.
In TCM, when we talk about the Spleen, we are referring to the digestive system, including the pancreas and its function of producing and releasing digestive enzymes, along with the small and large intestines’ role in breaking down food and extracting nutrients. Essentially, the Spleen system translates into what we now call the gut.
What Happens When Gut Bacteria Become Imbalanced?
Gut dysbiosis occurs when colonies of beneficial gut bacteria die off, allowing opportunistic bacteria, such as E. coli, to take over. When this occurs:
- Healthy foods such as vegetables and beans can become difficult to digest, causing gas, bloating, acid reflux, and GERD.
- The gut lining becomes compromised (leaky gut), leading to new food allergies.
- The blood-brain barrier is weakened, allowing toxins to reach the brain.
- The body and brain become inflamed and hypersensitive, sometimes leading to autoimmune disorders such as Crohn’s disease, rheumatoid arthritis, IBS, gallstones, pancreatitis, and ulcerative colitis. Gut dysbiosis has also been linked to neurological disorders such as Parkinson’s and Alzheimer’s disease.
What Causes Gut Dysbiosis?
- Refined, Processed Foods
Highly processed foods that quickly turn into glucose create a sugar-rich environment in the gut, allowing harmful bacteria and fungi to thrive while beneficial bacteria die off. - Pesticides and Herbicides
Chemicals like glyphosate (Round-Up) used on crops kill pests—but they also destroy beneficial gut bacteria and interfere with natural digestive and nutrient uptake processes. - Antibiotics
Antibiotics kill bacteria indiscriminately, wiping out both harmful and beneficial bacteria. Unfortunately, opportunistic bacteria like Candida, E. coli, and H. pylori are more likely to survive, leading to imbalances and illness. - Anti-Inflammatory Medications
Medications like ibuprofen, aspirin, and naproxen sodium damage the gut lining, leading to leaky gut, gastric bleeding, and stomach ulcers. Long-term use can even break down joint cartilage, increasing pain over time.
Which Diet Supports a Healthy Gut?
I have studied many gut-supportive diets, including the Mediterranean, Ketogenic, Whole30, GAPS, Paleo, and some whole-food-based vegetarian diets. Each has its own rules, but they all share one common foundation—supporting a whole-food dietary approach.
Basic Guidelines for Gut-Healthy Foods
- Eat Organic Whenever Possible
Avoiding pesticides by choosing organic foods removes a significant source of toxins from the equation. - Choose Whole Foods
Whole grains like brown rice, millet, quinoa, and barley provide fiber and have a much lower glycemic index than their processed counterparts. - Eat a Variety of Vegetables
Incorporate dark leafy greens, cruciferous vegetables, and colorful vegetables and fruits to ensure a diverse nutrient intake. Make at least one-third to one-half of your plate vegetables. If gas and bloating are an issue, cook vegetables slowly to aid digestion. - Include Fermented Foods
Eating at least one serving of fermented foods daily can help rebuild healthy gut flora. Sauerkraut, for example, is easy to make and pairs well with eggs and breakfast meats.
If you’re unsure how to prepare gut-healthy meals, YouTube offers countless how-to videos catering to each of these diets. I also recommend “Healing with Whole Foods” by Paul Pitchford, which provides extensive information on the nutritional value and healing properties of whole foods, along with recipes from a Chinese Nutrition perspective.
Next Article: How to Restore Your Gut Bacteria for Optimal Health