We’ve all felt that feeling in the pit of our stomach when we’re worried or those little butterflies when we’re excited, but can we really trust our gut? The answer is that your gut can tell you a lot more than just validating your anxiety or joy, and the old adage, “Always trust your gut,” means a lot more than just following your intuition.

The Second Brain

The gut refers to the body’s gastrointestinal (GI) tract, which is the pathway of the whole digestive system that runs from the mouth to the anus. When thinking of the digestive system, we immediately think of breaking down food to fuel and energize our bodies; however, the gut is also responsible for regulating your immune system and produces over 90% of the serotonin needed throughout the central nervous system.

Your gut helps regulate your entire body, which is why it is often referred to as “the second brain.” Scientists call this second brain the enteric nervous system (ENS), which is two thin layers of more than 100 million nerve cells that line the entire GI tract. While this second brain won’t help you write the next great American novel, it will help keep your body functioning at optimal levels, so your “first” brain is free to let the creativity flow.

ENS crosstalk

While they don’t share a phone plan, the gut and brain are in constant communication. Braden Kuo, assistant professor of medicine at Harvard Medical School, says, “There is immense crosstalk between these two large nerve centers. This crosstalk affects how we feel and perceive GI symptoms and impacts our quality of life.”

This crosstalk can be observed when we see and smell appealing foods and our brain signals to our gut that we will eat. This is actually when the first phase—the cephalic phase—of digestion begins. Our body prepares to break down food even before we start eating.

Considering the brain–gut connection is so strong that digestion starts before we even begin eating, it stands to reason that crosstalk can also profoundly impact other bodily functions. As your body’s main serotonin producer, the gut can trigger large emotional shifts for people with diseases like irritable bowel syndrome or functional bowel issues like constipation or upset stomach.

Although stress and anxiety can contribute to GI symptoms, they aren’t necessarily the underlying cause; in fact, the reverse may be true. This is why supporting your gut health is essential to maintaining your quality of life.

You Are What You Eat

While our first instinct is to associate GI symptoms with something we ate that caused heartburn, nausea, changes in bowel movements, etc., the root of the problem can stretch far beyond bad sushi from the gas station. The types of foods you consume directly impact how they are digested and, in turn, impact your gut health.

Think of your gut as a delicate ecosystem of diverse microorganisms that work together to drive your bodily functions. This is known as the gut microbiome. When the microbiome is imbalanced, your body may function at lower levels, and decrease your quality of life.

One of the main causes of this imbalance comes from the foods you consume and how they respond to digestion. When your diet consists of fiber-rich and whole foods, you help regulate the microorganisms and aid in proper digestion. Alternatively, when your diet is high in complex sugars and processed foods, you help feed harmful bacteria that disrupt the balance of the gut.

You can also irritate your gut with long-term use of certain over-the-counter medications, like ibuprofen, smoking, heavy alcohol consumption, and environmental toxins. So, paying attention to not only your diet but also all the other things you consume regularly can go a long way to help keep your gut microbiome functioning optimally.

One 2017 review, however, suggested that children and adults with severe illnesses or compromised immune systems should not take probiotics. Again, your healthcare practitioner is the best person to ask whether you are a good candidate for probiotics or any other supplementation.

Healing the Gut

According to a survey done by Dr. Andrea Klemes, chief medical officer of MDVIP, 73% of adults aged 18 to 44 have symptoms of digestive health issues. If you are a part of that 73%, the good news is that you can heal your gut, and you can heal it naturally. But the road to wellness will depend on how committed you are to helping your gut regain balance.

“Many people are looking for a magic pill, but the best way to a healthier gut is through the food you eat,” Dr. Klemes says. “Start with the dynamic duo of probiotics and prebiotics, which work together in promoting the good bacteria in your gut. Examples are yogurt, vegetables, and whole grains. Avoid highly processed foods, which compromise the gut microbiome. With simple dietary changes, a little can go a long way.”

There are many different clinical approaches to healing the gut, and you should always check with your healthcare practitioner first. As an example, Michael Ruscio, DC, naturopathic practitioner, clinical researcher, author, and adjunct professor at the University of Bridgeport, has put together an eight-step plan to help individuals with digestive issues regain balance and maintain a happy, healthy gut microbiome.

8 Steps to Digestive Balance

Postbiotics should not be confused with paraprobiotics, which are immobilized probiotics. Paraprobiotics have recently been gaining traction due to their perceived better tolerance by children and severely ill or immunocompromised patients. When ingested, paraprobiotics may produce positive biological responses and/or restore intestinal homeostasis.

Step 1: Reset

Unplug your system and plug it back in again. Start with a modified two- to four-day liquid fast, like bone broth, to let the gut rest. Then, begin an anti-inflammatory diet to reduce allergens and irritants. During this time, you should minimize alcohol, introduce light exercise, and identify stressors that you can remove from your daily life.

Step 2: Support

Help support and protect your gut with nutritional supplements. Incorporate a probiotic, digestive enzyme, or hydrochloric acid to help restore the “seal” to your gut lining and offer support as your body breaks down foods that can cause stress on your system. Work with your healthcare practitioner to identify which supplements will offer the most support.

Step 3: Remove

If steps 1 and 2 are not providing the relief you need, you can try to add antimicrobial herbs to target and eliminate harmful gut microbes that could be causing your discomfort. If you are feeling better after steps 1 and 2, this step is unnecessary. Working with a healthcare practitioner to choose the correct herbs is encouraged.

Step 4: Rebalance

If your digestive system is still sluggish, causing constipation, you can introduce prokinetic supplements, like peppermint oil, to support the healthy microorganisms in your microbiome.

Step 5: Reintroduce

Slowly bring back eliminated foods to identify which foods fit best within your unique gut ecosystem. Once you identify the foods that cause flare-ups, you can avoid them.

Step 6: Feed

Eat prebiotic foods, like legumes, onions, and whole grains, to help feed the good microorganisms in your gut. This should be done slowly so as not to overstress your system.

Step 7: Wean

Cut back on your supportive supplements and focusing more on a healthy diet and lifestyle. You can remove supplements from your diet one at a time. If you notice a significant difference after cutting a particular supplement and discomfort reoccurs, resume taking it. Your body may need the extra support of one or some supplements to feel its best.

Step 8: Maintenance

Focus on what worked during this process and create a routine. Adopt and maintain a regular diet that is low in processed foods and sugars and high in whole foods, fruits, and vegetables. Eat probiotic and prebiotic foods in moderation or take a broad-spectrum probiotic supplement. Exercise, drink plenty of water, get quality sleep, and manage your stress to continue to keep your gut and you happy and healthy.

Remember that there is no one-size-fits-all method for healing the gut, so working with your trusted healthcare team will allow you to explore all the options and find which works best for your unique microbiome.

Trust Yourself

It’s always a good idea to listen to your body, and your gut is no different. While every flap of a butterfly wing you feel in your stomach may not indicate a digestive issue, you know your body well enough to understand when there is a problem.

Armed with the knowledge that your gut and brain share a powerful connection, work with your healthcare practitioner to identify the root cause of your digestive issues and how to best manage them without just masking the symptoms. Knowing that gut health can impact your quality of life, including your mental health, using the expertise of your trusted health team to heal your gut is the next best step to regain your balance.