Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP

Have you ever experienced that uncomfortable sensation of bloating? It’s not simply a matter of feeling full or having eaten too much. Bloating can often indicate underlying health issues, including autoimmune diseases. 

What is autoimmune disease?

These conditions occur when the immune system mistakenly attacks the body’s own cells, perceiving them as threats. You are literally attacking yourself.  The immune system, designed to protect us from foreign invaders, becomes confused and begins attacking healthy tissues. This confusion leads to chronic inflammation and various symptoms throughout the body.

Dr. Keesha Ewers said that when she first learned about this system, all she could think is “When did I first want to kill myself?” That’s a morbid thought that I didn’t want to think about for my own diagnosis.  Maybe you don’t remember ever thinking that, or maybe something so traumatic happened to you many, many years ago and you stuffed those feelings away. There’s a lot of research connecting childhood trauma to autoimmune disease.

Autoimmune illnesses can manifest in various ways and may cause symptoms such as inflammation, fatigue, and gastrointestinal issues. Bloating is a common symptom experienced by those with autoimmune illnesses, which can be uncomfortable and disrupt daily life.

The immune system mistakenly attacks its own cells.

Autoimmune illnesses occur when the immune system mistakenly identifies the body’s own cells as foreign invaders and launches an attack against them. This immune response leads to chronic inflammation and can affect different organs and systems in the body, depending on the specific autoimmune condition. Some common autoimmune illnesses include rheumatoid arthritis, lupus, celiac disease, and Hashimoto’s thyroiditis.

How is autoimmune disease related to bloating?

Bloating itself is often linked to inflammation in the gastrointestinal tract, impaired digestion, and changes in the gut microbiota. In those diagnosed with autoimmune illnesses, bloating can be a result of inflammation and dysregulation of the immune system. 

One crucial aspect to consider is the role of the gut in overall health, including autoimmune diseases. The gut plays a vital role in immune system function and overall well-being. It is responsible for digestion, nutrient absorption, and acts as a barrier against harmful substances. When the gut is compromised, it can lead to a condition known as “leaky gut” or intestinal permeability.

Leaky gut occurs when the lining of the intestines becomes more permeable than it should be, allowing substances like undigested food particles, toxins, and bacteria to leak through the intestinal wall and enter the bloodstream. Eating inflammatory foods like processed foods, gluten, and heated oils can all lead to leaky gut. This triggers an immune response, leading to inflammation and potentially contributing to autoimmune diseases.

The connection between bloating, leaky gut, and autoimmune diseases lies in the body’s detoxification process. The gut is a crucial component of the overall detoxification system, working in conjunction with organs like the liver, kidneys, and lymphatic system. When the gut is compromised, its ability to effectively eliminate toxins and waste is compromised as well.

How does detoxification affect autoimmune disease?

Detoxification is a natural process through which the body eliminates toxins and harmful substances. While certain detoxification methods can be beneficial, it is important to approach detoxification with caution, especially for individuals with autoimmune illnesses. The impaired immune system response in autoimmune conditions may lead to heightened sensitivities and reactions to certain detox protocols or substances.

Why do we need to detox when we have a diagnosis of autoimmune disease?

Detoxification is an important consideration for individuals with autoimmune diseases as it can help alleviate the burden on the immune system and support overall health. Autoimmune conditions are characterized by chronic inflammation and an overactive immune response, which can be aggravated by the accumulation of toxins in the body. Engaging in detoxification practices can aid in optimizing the body’s natural detox processes, reducing inflammation, and potentially alleviating symptoms.

By adopting a healthy diet, individuals with autoimmune diseases can support their detoxification efforts. Emphasizing nutrient-dense foods and minimizing toxin exposure from dietary sources can help reduce the strain on the body’s detoxification mechanisms. Additionally, supporting the liver and gut function, which are integral to detoxification, can be beneficial. This can be achieved through the consumption of foods that support liver health, such as cruciferous vegetables, and incorporating gut-friendly foods like fermented vegetables and pre-biotics into the diet.

How do we detox from toxins and support gut health at the same time?

Adopting an anti-inflammatory diet is beneficial for those with autoimmune illnesses and bloating. Focus on consuming whole, nutrient-dense foods, including fruits, vegetables, healthy fats, and quality sources of protein. Eliminate processed foods, refined sugars, and artificial additives that contribute to inflammation and digestive distress.

Prioritize gut health by including probiotic-rich foods like fermented vegetables, yogurt, kimchi, and kefir in your diet. These foods can help restore and maintain a healthy balance of gut bacteria. Additionally, consume prebiotic foods such as onions, garlic, and asparagus, which provide nourishment for the beneficial gut bacteria.

Practice mindful eating by slowing down and paying attention to your body’s hunger and satiety cues. Chew your food thoroughly to aid digestion and nutrient absorption. Mindful eating can also help reduce stress, which negatively impacts gut health.

Gradually increase your fiber intake to support healthy digestion and bowel movements. Start by incorporating fiber-rich foods such as fruits, vegetables, nuts, seeds, and legumes into your diet. This gradual approach allows your body to adjust to increased fiber intake and minimizes the risk of bloating or digestive discomfort.

Stay adequately hydrated by drinking plenty of water throughout the day. Proper hydration supports digestion, helps maintain bowel regularity, and facilitates toxin elimination.

Why are stress management techniques the key to autoimmune disease and bloating?

Stress triggers the release of stress hormones, such as cortisol, which can promote inflammation in the body. In autoimmune diseases, chronic inflammation is a key factor contributing to symptoms and disease progression. By managing stress, we can help reduce the production of inflammatory chemicals and dampen the inflammatory response, potentially alleviating symptoms, including bloating.

Stress can disrupt the balance of the immune system, leading to an overactive or dysregulated immune response, which is characteristic of autoimmune diseases. By implementing stress management techniques, we can help restore a more balanced immune function, reducing the likelihood of autoimmune attacks, or flares, on healthy tissues and potentially minimizing autoimmune-related symptoms like bloating.

Chronic stress can negatively affect the health of the gastrointestinal system, including the gut microbiota and intestinal barrier function. Dysbiosis, or an imbalance in gut bacteria, and increased intestinal permeability, often referred to as “leaky gut,” are associated with autoimmune diseases and bloating. Stress management techniques, such as relaxation exercises and mindful eating, can support gut health by reducing stress-induced disruptions and promoting a healthier gut environment.

Stress can interfere with the normal functioning of the digestive system, leading to impaired digestion and nutrient absorption, as well as slower gut motility. This can contribute to bloating and other digestive symptoms. By managing stress, we can help improve digestion by allowing the body to enter a more relaxed state, promoting optimal digestive processes and reducing the likelihood of bloating.

Stress and bloating can create a vicious cycle. Bloating can be distressing, leading to increased stress and anxiety, which in turn can exacerbate bloating symptoms. By implementing stress management techniques, we can interrupt this cycle by reducing stress levels and minimizing the impact of stress on the digestive system, potentially breaking the cycle and providing relief from bloating.

How do we “FIX” this?

Implement stress management techniques such as meditation, deep breathing exercises, regular physical activity, and engaging in activities that promote relaxation and well-being.

Navigating autoimmune illness, bloating, and detoxification requires a holistic approach that considers the unique needs of each individual. Focus on supporting gut health, reducing inflammation, and adopting mindful eating practices. Gradually increase fiber intake, stay hydrated, and manage stress effectively.

Here are some steps you can take to support your gut health, aid detoxification, and potentially alleviate autoimmune symptoms:

• Eat an anti-inflammatory diet. Focus on whole, nutrient-dense foods while minimizing processed and inflammatory foods. Consider eliminating potential trigger foods, such as gluten, dairy, or specific allergens, to determine if they contribute to your symptoms.

• Support your gut health. Incorporate gut-friendly foods such as fermented vegetables, prebiotic-rich foods, and bone broth into your diet. These can help promote a healthy gut microbiome and support intestinal healing.

• Reduce your toxin exposures. Minimize exposure to environmental toxins by choosing organic produce, using natural cleaning products, and filtering your drinking water. Also, be mindful of personal care products that may contain harmful chemicals.

• Focus on stress management techniques. Chronic stress can impact gut health and immune function. Engage in stress-reducing activities like meditation, exercise, and hobbies to support overall well-being.

• Work with someone who looks at you as a WHOLE person. They can help you identify and address the root cause.

Remember, healing is a journey that takes time and patience. Be gentle with yourself and listen to your body’s signals. By adopting a comprehensive approach that includes nourishing your gut, supporting detoxification, and managing stress, you can potentially alleviate bloating and reduce the impact of autoimmune diseases on your daily life.

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