What you eat affects the health of your colon

What do the foods you eat have to do with your intestine and, ultimately, with other organs in your body?

The gut microbiome, or the combination of bacteria that live in the colon, besides aiding digestion, is closely linked to our immune system. It is thought to play a role in diseases such as Parkinson's, heart disease, cancer, multiple sclerosis, autism, asthma, allergies, arthritis, depression and diabetes.

Today we will see what our bacteria do in the colon, what alterations can occur and how to restore balance through certain foods and practices.

Once the chewed food reaches the stomach, it is processed and passes to the small intestine so that proteins and carbohydrates are broken down and nutrients are absorbed. When it reaches the large intestine (colon), water is absorbed and feces are formed.  But if nutrient absorption occurs in the small intestine, why is there so much hype about colon health?

Colon bacteria are involved in the digestive process by helping to produce micronutrients (such as vitamins and antioxidants) from the foods we eat and by facilitating digestion (it takes about 36 hours for food to travel through the digestive system and from the stomach to the rectum.)

In addition, colon bacteria perform other important functions such as synthesizing certain vitamins, protecting the body from harmful microorganisms, processing food waste particles, and maintaining proper pH, preserving the colon wall and helping it function as a barrier.

Changes in the functioning of the colon

When a segment of the digestive system is not working properly, it can interfere with the overall process of breaking down food and removing waste from the body. This can lead to either constipation (which can cause anal fissures and hemorrhoids) or diarrhea (when you can't absorb water from your stool, losing important electrolytes like sodium, magnesium, and potassium).

We often take the colon for granted until a problem arises. But there are several colon-related conditions that can have very negative effects on digestive health.

Diverticulosis or diverticulitis

It is the inflammation of small bulging pouches or sacs called diverticula that develop in the inner lining of the colon and grow through the muscular layer of the colon.

Symptoms of diverticulitis include abdominal pain or tenderness, decreased appetite, and nausea. A serious complication that can occur with diverticulitis is peritonitis, which is when the inflamed pouch breaks, spilling intestinal material into the abdomen.

Crohn's disease

Crohn's disease is a chronic condition that causes inflammation of the digestive tract. Although it usually affects the small intestine, Crohn's disease can also affect the colon. Symptoms include cramping, diarrhea, and fatigue. The actual causes are unknown, but the immune system is involved, as is a family history of the condition.

Complications of Crohn's disease can include malnutrition, ulcers, and intestinal obstruction. Crohn's disease can also affect other parts of the body. In some cases, it may trigger an immune system response that causes inflammation of the skin, eyes, and joints.

Ulcerative colitis

Ulcerative colitis causes inflammation of the inner lining of the colon. The severity of the disease can depend on which part of the colon is affected. Symptoms may include abdominal pain, weight loss, and fever. Other symptoms such as diarrhea, fatigue, and rectal bleeding may also occur.

The effects of ulcerative colitis can extend beyond the digestive tract and complications can include severe bleeding, bone loss and, in some cases, liver disease.

Colon cancer

Colon cancer occurs when cells in the body grow out of control. At the time of diagnosis, the cancer may be confined to a localized area or may grow through the wall of the colon. In some cases, colon cancer may spread to distant areas of the body, such as the liver or lungs. Symptoms of colon cancer include changes in bowel habits, blood in the stool, and abdominal pain.

Gut health

Every person is unique and individual, as is their microbiome. The intestinal bacteria is extremely sensitive and is influenced by heredity, genetic factors and diet.  It is through diet that you can make significant changes in the functioning of your body and in the colon specifically through nutrients such as

Tryptophan is a substance found in various foods such as vegetables, animal protein, cheese, and eggs. Its presence in the body stimulates the production of the serotonin hormone (5-ht), which keeps us in a good mood. It also stimulates the production of the melatonin hormone, which provides us with a restful sleep .

Tyrosine is another amino acid compound found in foods such as almonds and other nuts, seeds, lentils, edamame, for example. Tyrosine is converted into other important molecules such as the hormone dopamine which is what makes us have initiative, motivation.  Likewise, in the hormone epinephrine that gives us the courage to face the lion or the reaction speed to run away.

3-Indole-lactic acid is found in fermented foods. It is very important because when it reaches the intestine it is converted into 3-indole-propionic acid, which is one of the most powerful antioxidants in the body.

A healthy gut must be able to absorb these nutrients from food so that they can be converted into the hormones and antioxidants we need and maintain organic balance.

Where to find this balance

In Probiotics and prebiotics.

Probiotics are live microorganisms, such as bacteria or yeast, similar to those that live in our digestive tract. They are found in fermented foods, such as kefir, sauerkraut, kimchi, miso, and tempeh (a fermented soy preparation).

Probiotics help your gut bacteria maintain a majority percentage of good bacteria (the gut is made up of both good and bad bacteria, but problems start to arise when the bad bacteria overwhelm the gut).

Prebiotics, on the other hand, are non-living organisms found in food that reach the large intestine without being affected by digestion. They are dietary fibers and are what good bacteria feed on.

Colon-friendly prebiotic foods include chicory root, dandelion greens, artichoke, asparagus, cabbage, onions, garlic, cocoa, berries, Konjac glucomannan, flaxseed, yacon, and algae.  Let us also remember that foods rich in fiber, that is, with a low glycemic index, help the process of sugar absorption into the blood to take place more slowly.

Don't rely entirely on probiotic supplements .

Taking probiotic supplements without feeding the body nutritious foods (full of prebiotics) is essentially useless.  You can eat all the live bacteria you want, but if you eat bad things that are going to harm the environment that those probiotics live in, they're not going to survive. It's essential that prebiotics go along with probiotics.

Other useful supplements for intestinal health and proper functioning are collagen, the mineral zinc and L-Glutamine.

Collagen because it is involved in the formation of tissue throughout the body, including the intestine.

Zinc improves intestinal integrity, that is, the stomach's ability to maintain a strong intestinal lining.

L-glutamine is an amino acid that helps heal damage to the intestinal wall, improving nutrient absorption. It is found in milk, eggs, nuts, spinach, tofu and more.

Foods to avoid or significantly reduce consumption

• Sugar (can totally change your microbiome. One study found that sugar acts as a signal to the body to stop proteins from functioning and allow bacteria to proliferate.)
• Gluten (it is indigestible and causes inflammation of the intestine)
• Artificial sweeteners such as saccharin, sucralose and aspartame (one study found they affect gut bacteria and cause glucose intolerance, which is like prediabetes)
• Excess fat, especially that found in vegetable oils such as soy, canola, corn, sunflower, and more.
• Excess meat, remember that if you are a woman you would need between 0.75 g per kg of weight (1 g per kg of weight if you do sports) and men between 1-1.5 g per kg of body weight per day.
• Excessive alcohol

A high fat content changes the balance of bacteria that digest carbohydrates, so the gut becomes less good at digesting them and breaking down energy with gut bacteria.  The same occurs with meat and alcohol, the latter induces dysbiosis or bacterial imbalance.

Antibiotics . In addition to maintaining a healthy diet, avoid taking antibiotics as much as possible, since prolonged use of antibiotics unbalances the intestinal flora.

Stress . It's not a food, but it destroys your microbiome.

Too much antisepsis . Antibacterial products do not allow us to have the opportunity to confront the earth, bacteria and germs that combat them by strengthening our immune system and bacterial diversity.  Children in earlier times played in the park, in contact with the earth, sand and exposed to microbes that strengthened their microbiome. Now it is different, children spend too much time inside, watching television or playing with their phones, and according to chemist Erika Ebbel , many diseases of our times are connected with the lack of a diverse intestinal flora: autism, attention deficit hyperactivity disorder (ADHD) and others.

In short, a diverse gut flora is where there are bacteria that can break down vegetables, protein, fats and starches, so your diet SHOULD NOT be made up of just one food group or eating too much of any one food.

Experiment with new foods, see what foods at the market are in season, and vary according to the season (plus, because they are in season, they are cheaper).

Tactics to repair your gut

Fasting increases the immune response in the colon, eliminating pathogens, protecting the intestinal mucosal lining and preventing bacteria from spreading.

It has been found that fasting (24 or even 36 hours) increases the possibility of microbial fermentation in the intestine due to the increased production of lactate and acetate. In addition, these two substances are involved in the production of brown adipose tissue (the one that burns fat).

During fasting, the migratory motor complex is activated, eliminating the most difficult particles from the intestine (like a purgative), while the population variety of good bacteria increases (not the quantity), which is why it is important to break the fast with the right food.

According to the protocol advised by Thomas DeLauer, before breaking the fast, it is good to drink either a glass of water with a little sea salt or electrolytes (without sugar) so that there is the proper ion exchange. Many of the electrolytes enter the cells to balance since these levels have decreased due to fasting. If the electrolytes are not balanced, there is a strong change between blood levels and cellular levels.  Many people break their fast and then can't stop eating, but it's simply because their electrolytes aren't balanced.

15 minutes or a little later, break the fast with a lean protein (if you consume animal products) or a complete plant-based protein because it is protein that the body is requiring at that time.

30-60 minutes later you should eat your full meal. This is the time to consume your vegetables, probiotics with the ferments you need. 

Prebiotics in the form of vegetables such as artichokes and the fiber you also need can be consumed in the next meal in combination with some healthy fats such as coconut oil and ghee, for example.

Stress management . Knowledge of the interrelationship between the gut and the brain has revealed a complex communication system that not only ensures proper maintenance of gastrointestinal homeostasis, but probably has multiple effects on affect, motivation, and higher cognitive functions. The complexity of these interactions is encapsulated in the term "gut-brain axis" (GBA). ( 1 ) But that is a very broad topic. For today's topic, I suggest meditation, breathing exercises, and trying to make your moments of rest consciously restorative.

Physical activity. According to the medical journal Frontiers in Nutrition , “moderate exercise has positive effects on the health of regular exercisers, such as reducing inflammation and intestinal permeability and improving body composition. It also induces positive changes in the composition of the intestinal microbiota and in the microbial metabolites produced in the gastrointestinal tract.” ( article )

In addition to the foods mentioned above, taking certain nutrients, depending on your condition, either in the form of supplements or better yet in food, can help restore balance to your gut.  Each person is different and so is the possible deficiency in bacterial strains, so, in a serious case, it is good to consult with your doctor or health provider.