Why Your Gut Health Matters You may have heard of gut health before, but do you know what it means? Your gut refers to your gastrointestinal (GI) tract. It’s made up of seven main organs and multiple supporting organs. Your gut starts at your mouth, and includes the esophagus, stomach, small intestine, large intestine, rectum and anus. Supporting organs include the liver, pancreas and gallbladder. Your gut is incredibly important for digestion, nutrient absorption, immunity and even your mood. As a Warfighter, having good gut health supports readiness. The more you reduce or eliminate negative symptoms of poor gut health and practice healthy lifestyle behaviors (e.g., balanced eating plan, staying physically active) that support it, the more mission ready you are. Did You Know? Your gut has its own nervous system, known as the enteric nervous system (ENS), or ‘second brain.’ The ENS manages digestion and communicates directly with your brain. When you hear “trust your gut,” it has some truth to it – listening to your body’s needs is essential for optimal functioning. The Gut Microbiome Your gut (i.e., intestines) also has its own microbiome – it’s unique to you and develops and changes over your lifetime. Your gut hosts trillions of microscopic organisms including over a thousand species of bacteria, viruses, fungi and parasites. These microorganisms benefit from you just as you benefit from them. Your microbiome is essential for balancing functions of the following body systems: Digestive System Immune System Nervous System Endocrine System Digestive SystemBacteria in your gut help break down complex carbohydrates and dietary fibers. These bacteria provide necessary enzymes to create vitamins like B1, B9, B12 and K. They also produce short-chain fatty acids, which keep your microbiome healthy, assist in fat digestion and absorption and monitor cholesterol build up. Immune SystemYour gut is the largest organ in your immune system, containing up to 80% of your immune cells. Not only does your gut amplify healthy microorganisms, but it also fights against unhealthy or harmful microorganisms. A healthy gut immune system can manage inflammation and effectively absorb nutrients to support full-body health. Nervous SystemYour gut’s nervous system is connected to your brain through the gut-brain axis. Certain gut bacteria can stimulate the creation of neurotransmitters like serotonin, also known as the “happy hormone.” This means certain foods can generate a mood response directly through the gut-brain barrier. The next time you enjoy a food, you can thank your gut’s nervous system for sharing that information with your brain! Endocrine System Since your gut is involved in hormone production, it’s considered part of the endocrine system. These hormones help regulate your metabolism including blood glucose, hunger and fullness. More research is needed to fully understand the connection, though there is evidence suggesting gut health may play a role in obesity, insulin resistance, diabetes and excess fat storage in the liver. Loss of AppetiteWhen you quit drinking, you may find that you’re not as hungry. You might also feel nauseous and be more likely to vomit. Though this can make eating difficult, it’s important to fuel your body with nutrient-dense foods. Following a balanced eating plan helps you stay fit, energized and mission ready. Pale or Clammy SkinYour body may have trouble regulating your temperature and circulation after quitting alcohol. As a result, your skin might appear paler than normal. You may also have a fever and sweat much more easily. If you aren’t feeling well, take care of yourself. Consider stepping back from operational requirements until you’re able to perform at your best. What Impacts My Gut Health? Now that you know the primary functions of the gut, you may be wondering how you can support your gut health. Your gut’s main role is digestion, which means what you consume directly impacts your gut health. Eating Plan Choosing healthy, whole and nutrient-dense foods that emphasize fiber will positively impact your gut health. They support a healthy balance of bacteria and can improve your immune response. Foods higher in sugar, saturated fats and sodium limit how effectively your microbiome can protect itself from inflammation and illness. Over time, imbalanced ‘healthy’ and ‘unhealthy’ bacteria can promote tumor growth and may lead to chronic conditions such as irritable bowel syndrome (IBS) and colon cancer. Chemicals Consuming alcohol, nicotine and pollutants negatively impacts your gut microbiome. Your gut often recovers from short-term exposure to chemicals, such as secondhand smoke, or antibiotics, which can ‘wipe out’ both good and bad bacteria. Your gut is less likely to recover from long-term exposure such as repeated alcohol and/or nicotine use and exposure to pollutants (e.g., burn pits, fuel vapors, heavy metals, “forever chemicals”). When possible, avoid substances that can harm your gut microbiome. Bowel Health The end result of digestion is when you take a bowel movement. How long this process takes is an important indicator of gut health. Microorganisms travel through your colon, assist in nutrient absorption and eventually leave the body with your bowel movement. If the digestive process is too fast, microorganisms may not be able to do their jobs effectively. If the process is too slow, microorganisms can overgrow beyond their purpose and cause issues for your microbiome (i.e., inflammation). Signs and Symptoms of an Unbalanced Gut Microbiome You may notice gut-related symptoms around eating or certain activities like waking up, going to the bathroom and exercising. Take note of when they happen, for how long, their intensity and possible causes if you experience them. Talk to your care team if these symptoms persist and worsen. Gas and gas pain Bloating Poor digestion Lower abdominal pain Diarrhea Constipation Impact on Readiness Simply put, a healthy gut is essential for your duties. If you are dealing with an upset stomach, inflammation or other uncomfortable symptoms, you may not be able to perform at your best. More so, persistent and escalating symptoms can lead to lost duty days. Your gut is one of the most important parts of your overall health. As a Warfighter, consuming foods that support gut health, avoiding or limiting foods that harm gut health, remaining physically active, practicing stress management and getting enough sleep allows your body to work properly. These behaviors help you stay operationally ready and support lifelong wellbeing. Additional ResourcesMedline Plus - “Digestive System”ReferencesCleveland Clinic - “Gut Microbiome”Johns Hopkins Medicine - “Your Digestive System: 5 Ways to Support Gut Health”
