Beyond 40: Nourishing Your Gut for Peak Health and Vitality
Twenty-five hundred years ago, Hippocrates said, “All disease begins in the gut,” and we’re finally catching up to this ancient wisdom.
Gut health is one of the most important things to focus on beyond 40.
I’m sure you’ve seen the numerous media stories over the past few years connecting changes in the gut microbiome to everything from obesity, Irritable Bowel Syndrome (IBS), type 2 diabetes, cardiovascular disease, arthritis, mental health issues, autoimmune diseases, to allergies and neurological disorders.
The field of gut microbiome research is rapidly evolving, and new findings may provide further insights into the relationship between gut health and various diseases.
The gut microbiome is so important to our overall health, happiness and longevity that it has fundamentally changed how I view nutrition.
Counting calories and macros doesn’t cut it when it comes to looking, feeling and performing at your best beyond 40.
Now, when I think about the impact of a particular food, I don’t just ask, “How will it nourish me?” I also ask, “How will it nourish my microbiome?”
This is important because certain foods that aren’t nutrient-rich can benefit our gut microbes.
Foods For Feeding The Microbiome:
Take fermentable fibre as a prime example. While the human digestive system can't digest fibre, the gut microbes can.
When the gut bacteria break down fibre, it generates short-chain fatty acids like butyrate. These fatty acids offer several key health benefits, including:
✅ Increase energy levels
✅ Repair and rebuild the gut lining, which helps prevent the leakage of harmful substances from the gut into the bloodstream.
✅ Boost the immune system.
✅ Regulating gene expression
✅ Protective effect against colorectal cancer
✅ Reduce oxidative stress
✅ Regulate metabolism and appetite
It's worth noting that the production and availability of butyrate in the body depend on the types of dietary fibres consumed and the composition of the gut microbiota. A fibre-rich diet of fruits, vegetables, and grains can contribute to butyrate production by gut bacteria.
For example, legumes contain substantial amounts of resistant starch, a type of insoluble fibre that the microorganisms in the gut fermentable.
For this reason, legumes can be a healthy part of the diet—provided you tolerate them well and are prepared in a way that reduces their anti-nutrient content - many grains have anti-nutrient properties that can lead to health problems.
Some people can feel worse when they eat more fermentable fibre and fermented foods. This is often a sign of SIBO, parasites, fungal overgrowth, histamine allergy, or some other GI pathology that must be addressed before they can tolerate these foods and repair their gut health.
For some people, eating fermented foods like cheese, yogurt, sauerkraut, wine, or vinegar can trigger symptoms like headaches, hives, skin issues, fatigue, bloodshot eyes, and nausea.
These symptoms are often linked to histamine, which plays a role in allergic reactions.
But another factor to consider is SIBO (small intestinal bacterial overgrowth).
SIBO involves an overgrowth of bacteria that produce lactic acid, including Lactobacillus acidophilus found in probiotics and fermented foods. If you have SIBO and consume probiotics or fermented foods, it could worsen your condition.
If this sounds like you, head to Chris Kresser's podcast to learn more about "How to Restore Healthy Gut Flora over the Long-Term."
Food For Destroying The Gut Ecosystem:
Neuroscientist Ian Spreadbury from Canada suggests that the impact of refined carbohydrates, such as flour, sugar, and processed foods, on the gut microbiota and immune system could be a primary driver of obesity and various Western diseases.
Processed foods high in sugar, trans fats, and salt, while low in fibre, can disrupt our gut microbiome. The issue arises because these refined carbohydrates don't nourish the beneficial bacteria in our large intestine.
Instead, they encourage bacterial overgrowth and imbalance in our small intestine. Such overgrowths can contribute to conditions ranging from autoimmune diseases to weight gain and mood disorders.
Not All Carbs Are Bad:
Unprocessed carbohydrates like whole fruits and vegetables, nuts and seeds, and starchy plants nourish and enrich our gut microbiome and thus protect against disease and promote vitality and health.
But only if the gut is healthy.
Sometimes, unprocessed carbohydrates can contribute to existing gut issues. This is where the FODMAP diet can often help.
Eating a FODMAP diet can help to control the symptoms, but it’s not often a long-term solution that fixes the underlying problem.
Other Modern Threats:
Additional threats to our gut health include being a C-section birth, formula feeding, antibiotic overuse, chronic stress, and environmental toxins.
All of these can negatively impact our health, happiness and longevity.
In summary, the gut plays a pivotal role in overall well-being, and paying attention to the signs and symptoms of gut issues is critical.
If you're beyond 40 and your goal is to stay in shape, improve low energy (and libido), manage chronic health conditions, and unlock vitality, you will need to have a healthy gut.
