The Gut’s Secret Society

I like to think of our body as a thriving village, filled with countless “villagers” who work around the clock to keep us alive, performing well, thinking clearly, feeling balanced, and—bottom line—healthy.

So if we think about our body as a haven for “villagers” that work hard to keep us healthy, we naturally can think of our mouth as the “golden gate” of entry into this village.  

We certainly want to control what goes through that golden gate, so our villagers are getting everything they need to perform their jobs.  We want to give them the best tools to optimize their work environment. 

Food influences nearly everything in our bodie - our cells, thoughts, and even our moods. Beyond protein, carbs, and vitamins, there are thousands of natural compounds in food that fuel the billions of chemical reactions that occur in our bodies every second. 

Just think about that … billions of chemical reactions, every second. 

So I think about this when I prepare and eat my food.  Because I clearly want to give my villagers the tools that they need to keep me feeling my best.  

Let’s focus on one area where many of these villagers live: our gut.

A Community of Tiny Tenants

Our gut is home to a bustling “village” of trillions of microscopic organisms, known as our gut microbiome.

These tiny tenants play a pivotal role in our health, from immune support to mood regulation.

Even more fascinating: these microbes communicate with our brains, influencing our taste buds and cravings. Ever wonder why certain cravings hit so strongly? It’s the “villagers” sending signals - they know what they need, and they're not afraid to ask for it!

The Good, the Bad, and the Hungry

Just like any village, your gut microbiome has both helpful and harmful inhabitants. And every meal you eat has the potential to shift the balance of power between these groups.

The Bad Guys:
Harmful bacteria crave sugary, fatty foods to fuel their growth, leading us to crave those very things.  A diet rich in processed foods, sugary drinks, and unhealthy fats empowers the “bad” villagers. These microbes love to feast on nutrient-poor foods, often contributing to inflammation, digestive problems, and even chronic disease.

The Good Guys:
On the other hand, beneficial bacteria encourage cravings for nutrient-dense foods - a fiber-rich diet filled with fruits, vegetables, and lean proteins that nurture the “good” villagers. 

These helpful microbes produce essential vitamins, support immunity, and aid in digestion—strengthening the village as a whole.

It's important to note that when we feel overwhelmed by cravings for sugary or ultra-processed foods, it's not necessarily a lack of willpower - it’s often a case of village politics, with the less helpful microbes clamoring for more of what fuels them. 

By gradually starving out these "bad guys," you can shift your cravings over time, eventually arriving at the place where you actually crave nutrient dense, fiber rich food.  

So how do you start cultivating that healthy gut village? 

• Eat a Diverse Diet: Include a variety of plant-based foods like fruits, vegetables, whole grains, and legumes to provide essential fiber for your microbes. Seek out a wide range of nutrients.  See if you can challenge yourself to include vegetable(s) into every meal.

• Embrace Fermented Foods: Foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, boosting your gut’s good bacteria. 

• Limit Processed Foods: Avoid excessive processed foods, sugary drinks, and unhealthy fats, which feed the harmful bacteria.  Additionally they are full of chemicals that are body doesn't recognize and therefore doesn't know how to process. 

• Manage Stress: Chronic stress can disrupt your gut’s balance, so try relaxation practices like meditation, yoga, or deep breathing.

• Consider Supplements: Probiotic and prebiotic supplements can give your good villagers an extra boost.

Additionally, defining an eating window on a daily basis can help starve out the bad bacteria.  I always like to promote the idea of a 12 hour daily fast, at the minimum.  So if you finish dinner at 7PM, don't eat again until after 7AM.  

But when you can push this “eating window” a little tighter … 10 hours, or even 8 hours, it can really help contribute to a cleaner gut.  When we go through our day and evening constantly snacking, we just never give our gut the time to do the clean up work - getting rid of the bad stuff.  That's because we're always feeding it, and it therefore is always working on processing what's coming in, vs. dealing with what is already there and getting rid of unhealthy invaders. Remember, our villagers have a lot of jobs to do!

Understanding the role of your gut’s “village” can help you support your overall health in powerful ways. By feeding and nurturing these tiny tenants with a balanced diet and healthy lifestyle choices, you can cultivate a thriving, harmonious community within—and unlock the secrets to a healthier, happier you.