Wholistic Jen

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

In recent years, there has been growing recognition of the role gut health plays in the development and progression of autoimmune diseases. Our gut, also known as the gastrointestinal system, is a complex ecosystem that houses trillions of microorganisms, collectively known as the gut microbiota. This delicate balance of bacteria, viruses, and fungi is essential for our overall well-being and plays a crucial role in the functioning of our immune system.

How is the body supposed to protect itself?

The human body is equipped with a sophisticated defense system designed to protect itself from various harmful invaders, such as bacteria, viruses, and other pathogens. Central to this defense mechanism is the immune system, a complex network of cells, tissues, and organs working in harmony to identify and neutralize potential threats. One essential component of the immune system is the T helper cells. These cells play a role in orchestrating the immune response.

When a pathogen enters the body, specialized cells called antigen-presenting cells display fragments of the invader on their surface. T helper cells recognize these antigens and become activated, triggering a series of immune responses. They release chemical messengers, called cytokines, that stimulate other immune cells to attack and destroy the invading pathogen. Moreover, T helper cells direct the adaptive immune response, which involves the production of antibodies to target specific pathogens, providing the body with a memory of the encountered threats. This adaptive immune response allows the body to detect and attack the pathogen much more efficiently next time.  The coordinated efforts of T helper cells and other immune components help maintain the body’s health and protect it from infections and diseases. 

The gut microbiota serves as a barrier against harmful pathogens and plays a role in training and regulating our immune system, preventing it from attacking our body’s own cells, which is a hallmark of autoimmune diseases. The intestinal tract is a lot like a garden hose lined with a sponge.  Things can flow through it, and some things get soaked up into the sponge.  If we slid sharp objects down through the hose, we would tear the lining and things wouldn’t get soaked up.  If we kept putting sharp objects down through the hose, we would eventually have holes in the hose, and liquids and other items would come out the sides of the hose.

Imbalances in the gut microbiota, known as gut dysbiosis, create inflammation and eventually tiny holes in the intestine, and some of these have been linked to various autoimmune conditions. Larger molecules and proteins that haven’t been fully broken down can get through the barrier.  The immune cells don’t recognize them, so that defend your body against them.  They also attack “look a likes” which may be your own tissue cells.  Disruptions in the delicate balance of beneficial and harmful microorganisms can lead to inflammation and immune system dysfunction, promoting the development of autoimmune diseases.

What is a Leaky Gut?

One factor that has gained significant attention in the context of autoimmune diseases is leaky gut, also known as intestinal permeability. Leaky gut occurs when the lining of the intestines becomes compromised, allowing undigested food particles, toxins, and bacteria to leak into the bloodstream. The wear and tear from inflammatory foods like heated oils (fries, potato chips, fried foods,…), gluten, pasteurized dairy, … creates the holes in the protective lining.  This triggers an immune response, leading to inflammation and potentially contributing to autoimmune diseases.

The gut-brain axis, a bidirectional communication pathway between the gut and the brain, also plays a role in autoimmune health. Think about intuition or “that gut feeling.”  Stress and emotional factors can impact the gut microbiota, affecting gut health, and vice versa. When we are under a great deal of stress, don’t sleep, eat inflammatory foods, we are helping to create a leaky gut.  This interconnected relationship can influence autoimmune diseases as stress and emotions play a role in their development and management.

How does food help?

For individuals with autoimmune diseases, adopting a gut-friendly diet can be beneficial. Emphasizing whole, nutrient-dense foods like fruits, vegetables, nuts, seeds, and fermented foods can support a healthy gut microbiota and reduce inflammation. Incorporating herbs as food that can help nourish and restore the gut lining can help reverse the “leaky gut.”  Additionally, incorporating pre-biotic and probiotic foods, fermented foods, nourish beneficial gut bacteria and can help build and restore a healthy gut balance and the intestinal lining.

Eating the rainbow with a focus of complex carbohydrates and lots of leafy greens creates an environment where beneficial microbes can thrive. Each different species requires a different type of food, so it is important to eat a large variety.  Switch out your foods each week on your grocery list.  Eating a lot of kale this week?  Next week, get romaine or Chinese cabbage.  Eating red bell peppers this week?  Get some red radishes next week. 

Eliminating inflammatory foods like processed foods, heated oils, dairy, gluten, sugar, and meat helps to bring down inflammation, so healing can occur. When we consume foods that trigger inflammation in the digestive system, it can lead to damage to the delicate lining of the intestines. These inflammatory foods may include highly processed and refined foods, trans fats, sugar, refined carbohydrates, and foods that contain artificial additives and preservatives. 

Additionally, certain allergenic foods like gluten and dairy can also contribute to gut inflammation. As inflammation persists, the intestinal barrier becomes compromised, allowing undigested food particles, toxins, and bacteria to leak through the damaged lining and enter the bloodstream. This leakage triggers an immune response, causing further inflammation and contributes to the development of various health issues, including autoimmune diseases and chronic inflammatory conditions. 

Should I take probiotics, and if so, which ones?

When dealing with autoimmune conditions, the decision to take supplemental probiotics or specific probiotic strains should be approached with caution. While probiotics can be beneficial for some individuals by promoting a healthy gut microbiota, which may have implications for immune function, it is essential to consider each person’s unique health status and specific autoimmune condition. Research on probiotics and autoimmune diseases is still ongoing, and the effects of different probiotic strains can vary depending on the individual. Some studies suggest that certain probiotic strains may have immune-modulating properties and could potentially help in managing autoimmune diseases. However, there is no one-size-fits-all approach, and the choice of probiotics should be tailored to the individual’s needs and health history. Working with someone knowledgeable in both autoimmune health and gut microbiota is important to prevent creating an imbalance.

Is it only about the food?

Lifestyle factors also play a role in gut health and immune function. Regular exercise, adequate sleep, and stress management can positively influence gut health. Engaging in appropriate activities for the situation and depending on the current stress-state are very important.

While research is ongoing to understand the specific connections between gut health and various autoimmune conditions better, early findings have shown promising links between gut health and conditions like rheumatoid arthritis, autoimmune thyroid conditions, inflammatory bowel diseases, lupus, and multiple sclerosis.

If you have ever received a diagnosis for an autoimmune disease or suspect gut-related issues, get help from someone experienced in examining lifestyle factors and its connection to autoimmune diseases.  The traditional medical system does not teach lifestyle medicine, and it does not teach whole health care.  The traditional medical system treats everyone with the same methods.  There is NO one-size-fits-all.  To recover from an autoimmune condition, it is important to focus on personalized recommendations.

Remember, maintaining a balanced gut is a continuous process, and small steps taken every day can make a significant difference in our immune health. Reversing autoimmune conditions involves adopting various lifestyle and dietary factors that are different. If you want a change, you have to make a change. 

Emphasizing a gut-friendly diet rich in whole, nutrient-dense foods and without inflammatory foods, regular, appropriate exercise, adequate sleep, and stress management are essential lifestyle factors that positively influence gut health and immune function. It is NOT all about the food, AND it does require working on mental health.  Getting to the root cause and learning how to manage stress and get blood sugar and hormones into balance are so important for restoring health.  The journey towards improved autoimmune health involves small but impactful steps taken every day to foster a balanced and thriving gut, leading to potential relief and enhanced well-being.

Do you need help on your Autoimmune Health Journey?  Click here and Click on Discovery Call, and let’s see if we would work well together.