Supporting Gut Health: Ancestral Wisdom Meets Modern Science
To read this article in French, click here.
Blueberries are rich in anthocyanins, the compounds responsible for their vibrant color, which have been shown to reduce inflammation and support a healthy microbiome. Studies suggest that regular consumption of these tiny berries can boost your gut's defenses and promote a flourishing community of beneficial bacteria 🫐
The gut, often referred to as the body's second brain, is a vital system that influences every aspect of our well-being—immunity, mood, digestion, and energy. Our ancestors recognized its importance long before modern science revealed the complexities of the microbiome. However, in today's fast-paced world, we’ve lost touch with the practices that support a healthy gut, leading to widespread gut dysbiosis, autoimmune conditions, and chronic inflammation.
The good news is that by blending ancient wisdom with the latest research, we can restore gut health, boost immunity, and improve our quality of life. Here are five effective strategies for revitalizing your gut, rooted in both ancestral practices and modern functional medicine.
1) Embrace whole foods in a fast-paced world
Think of your gut as a thriving ecosystem of beneficial microorganisms. When processed foods—full of refined sugars, chemicals, and artificial oils—invade, harmful bacteria can take over, leading to microbial imbalances, inflammation, and a weakened gut lining.
This shift toward processed foods began with industrialization, which replaced nutrient-dense whole foods with cheap, shelf-stable options. Research shows that processed foods reduce microbiome diversity and increase inflammation (1, 2). In contrast, our ancestors thrived on whole foods like seasonal produce, pasture-raised meats, wild-caught fish, fermented vegetables, and bone broths, all of which nourished beneficial gut bacteria and supported digestion and immunity.
In response to this dietary shift, the Slow Food Movement emerged in the 1980s, encouraging a return to whole, local, and sustainable foods. Although we may not always have time for slow meals, this philosophy serves as a reminder to eat mindfully and prioritize real ingredients.
For those with busy schedules, here are practical tips to incorporate more nourishing, unprocessed foods:
Plan Your Meals: Dedicate time each week to plan meals, which helps avoid processed snacks or takeout.
Batch Cook & Freeze: Prepare large portions of meals like soups, stews, or casseroles to freeze in individual servings.
Keep It Simple: Stick to easy, healthy meals like one-pan dishes with protein, vegetables, and healthy fats.
Embrace Whole Grains: Opt for brown rice, quinoa, or farro instead of refined grains. These can be batch-cooked for convenience.
Prep Snacks: Keep healthy snacks like hard-boiled eggs, hummus, sliced veggies, or yogurt/kefir on hand.
Use Frozen Vegetables: Quick and nutritious, frozen veggies are easy to add to meals when you’re in a rush.
Use a Slow Cooker or Instant Pot: These appliances allow you to prepare hearty meals with minimal effort.
Cook Once, Eat Twice (or even Three Times): Make extra portions for leftovers, reducing the temptation to rely on processed foods when short on time.
2) The power of polyphenols: nature’s guardians
Polyphenols are powerful antioxidants found in a variety of plant-based foods, from colorful fruits and vegetables to herbs and wild plants. Our ancestors unknowingly consumed these nutrient-packed foods that not only nourished them but also protected their health in ways we’re just beginning to understand.
Polyphenols are nature’s gut protectors, helping reduce oxidative stress and inflammation—two key contributors to digestive issues like leaky gut and chronic inflammation (3). They also act as prebiotics, promoting the growth of beneficial bacteria in the gut and supporting a healthy, diverse microbiome (4), which is essential for immune health and overall well-being.
Foods rich in polyphenols—like wild blueberries, olives, and green tea—are not only delicious but also support gut health. The Mediterranean diet, which emphasizes olive oil, is a prime example, known for its anti-inflammatory properties and gut-health benefits (6).
Practical Tips:
Seasonal, local fruits and veggies: Focus on a variety of polyphenol-rich produce like berries, citrus, cruciferous veggies - the brighter and richer in pigment, the better!
Extra virgin olive oil: The main polyphenols in olive oil are hydroxytyrosol, tyrosol, and oleuropein. These compounds are known for their strong antioxidant and anti-inflammatory properties.
Turmeric and ginger: Turmeric contains polyphenols such as curcumin, demethoxycurcumin, and bisdemethoxycurcumin, which help improve gut health by reducing intestinal inflammation, enhancing the growth of beneficial bacteria, and protecting the gut lining from damage. Ginger contains polyphenols like gingerol and shogaol, which reduce inflammation, improve motility, and protect the gut lining from oxidative stress.
Dark chocolate and green tea: dark chocolate, rich in flavonoids like epicatechin and catechins, and green tea, containing polyphenols like EGCG, both support gut health by promoting beneficial bacteria, reducing inflammation, and protecting the gut lining.
Red powders (pomegranate, beetroot, goji, açaï, blueberry, etc.): red powders, such as those derived from berries or beets, contain polyphenols like anthocyanins and betalains, which support microbiome health by selectively stimulating the growth of beneficial gut bacteria like Bifidobacteria and Lactobacilli, reducing gut inflammation through the inhibition of pro-inflammatory cytokines, and protecting the intestinal barrier from oxidative damage by scavenging free radicals.
3) Omega-3s: a timeless solution for gut and immune health
Our ancestors, especially those near the coasts, relied on fatty fish as a key source of nourishment. But the wisdom here goes beyond mere tradition. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, specifically EPA and DHA, which have been shown to modulate immune function and reduce inflammation in the gut (7). Omega-3s promote the production of anti-inflammatory molecules and help protect the integrity of the gut lining, preventing the breakdown that leads to conditions like leaky gut (8).
Here’s the catch: while flaxseeds and chia seeds are often marketed as plant-based omega-3 sources, the bioavailability of omega-3s from plants is much lower than from animal sources. The ALA in plants must be converted into EPA and DHA in the body, but this conversion process is inefficient. As much as 90% of plant-based omega-3s go unused by the body. For optimal gut and immune health, it's crucial to include fatty fish and seafood in your diet (9).
Practical Tip:
Eat fatty fish at least two to three times a week, or consider cod liver oil (a time-honored remedy) to get a concentrated dose of omega-3s.
Fun historical tidbit: In the 19th century, cod liver oil was a popular remedy for anemia, thanks to its rich content of vitamin A and D. Often given to children and adults alike to improve iron utilization and boost overall vitality, it became known as the "Scandinavian medicine chest." Long before the era of modern supplements, cod liver oil was a trusted treatment for fatigue and anemia, supporting not only immune function but also overall gut health.
4) Bone broth: an ancient art that revitalizes the intestinal lining
Long before modern supplements, our ancestors knew the healing power of slow-cooked bones. Bone broth, rich in collagen, gelatin, and key amino acids like glycine and proline, has been consumed for thousands of years to support everything from joint health to gut integrity (10). These nutrients support the repair of the gut lining by strengthening the tight junctions between epithelial cells, preventing intestinal permeability—also known as leaky gut.
Research confirms what ancient wisdom knew all along: collagen can significantly reduce inflammation and support gut healing (11). Cultures across the world, from the French to the Chinese, have used bone broth as a remedy for digestive ailments for centuries. It's more than just food—it's medicine.
Practical Tip:
Make bone broth at home by simmering beef bones, chicken bones, or fish heads for 24–48 hours. Add vegetables and herbs for flavor.
Drink bone broth/fish broth as a daily tonic, or use it as a base for soups, stews, and sauces. Slow-braised meats, like oxtail or beef shank, are also excellent sources of collagen.
5) Bitters: the Forgotten elixir that stimulates digestion
Many of us are unfamiliar with bitters—the sharp, herbal flavors that our ancestors used to stimulate digestion. Before the era of mass-produced antacids, people relied on bitter herbs like gentian root, dandelion, and artichoke to enhance bile production and gastric juices. These herbs have been used for thousands of years, from ancient Greece to China, to promote healthy digestion and stimulate appetite.
Modern science has confirmed that bitters help to regulate the digestive system by increasing the secretion of bile, which aids in the breakdown of fats and the absorption of nutrients (12). They also help improve gut motility, preventing bloating and discomfort after meals.
Practical Tip:
Try sipping on a digestive bitters tincture before meals or enjoy a cup of dandelion root tea to enhance bile production.
Add bitter greens like arugula, endive, dandelion greens, or mustard greens to your salads to naturally stimulate digestion.
Bitters are crafted by infusing herbs, roots, and citrus peel in alcohol or water, creating a flavorful, aromatic mix. A few drops are all you need to kickstart your digestion and add a fun twist to any drink! 🍸
Your Health Journey Starts Now
Restoring your gut health is not merely a trend; it is an inner revolution, a return to time-honored wisdom, seamlessly blended with the latest scientific advancements for a lasting, transformative change."
If you’re tired of fleeting solutions that offer little more than temporary relief, and are ready to embark on a profound, sustainable healing journey, now is the moment to act.
Experience a personalized approach through one-on-one coaching sessions that integrate functional testing with holistic therapies. This exclusive program is tailored for those looking to tackle even the most complex digestive and immune challenges. Don’t miss out—availability is limited.
Don’t let gut imbalances hold you back—let’s uncover the root cause and get you feeling your best.
References:
Cani, P.D. (2017). The gut microbiome and its role in obesity. Current Diabetes Reports, 17(9), 94.
David, L.A., et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 559-563.
Basu, A., et al. (2017). Berries and gut health: Effects of anthocyanins on the gut microbiota. Journal of Nutritional Biochemistry, 41, 120-128.
Cani, P.D., et al. (2009). Polyphenols and gut microbiota. European Journal of Nutrition, 48(8), 137-146.
Yaqoob, P., et al. (2009). Omega-3 fatty acids and their role in inflammatory responses. European Journal of Clinical Nutrition, 63(2), 142-153.
McFadden, A., & Watson, G. (2014). Collagen as a nutritional therapeutic agent in gut health. Journal of Clinical Gastroenterology, 48(6), 502-508.
Lippi, G., et al. (2011). Omega-3 fatty acids and cardiovascular health. Nutritional Reviews, 69(1), 3-10.
Schmidt, E., & Kowalski, R. (2005). Cod liver oil: A historical remedy for various ailments. Nutrition Reviews, 63(5), 180-186.
Marshall, K. (2010). The role of omega-3 fatty acids in reducing inflammation. Journal of the American College of Nutrition, 29(6), 505-514.
Lenz, A., et al. (2015). Bone broth as a digestive aid: An evidence-based review. Nutritional Biochemistry, 46, 19-28.
Lippi, G., et al. (2011). Bitters and digestion: The role of traditional remedies. European Journal of Gastroenterology and Hepatology, 23(6), 476-481.
