the 6 Pillars of Gut Health
Digestive health is the foundation of overall well-being. For women, maintaining a healthy digestive system is essential not only for nutrient absorption but also for hormone balance, immune function, and mental health. As a Naturopathic Doctor who loves all things women’s health, I often see how interconnected the digestive system is with almost every other health concern.
Digestion is a multifaceted system, and so I have outlined the key pillars I take into consideration when assessing and treating patients:
1. Motility: Keeping Things Moving
Motility refers to the movement of food through the digestive tract, driven by smooth muscle contractions known as peristalsis. Proper motility ensures timely digestion, nutrient absorption, and waste elimination. When motility slows down, we often see issues like constipation - and bacterial overgrowth from that constipation!
Factors Influencing Motility:
Hydration and Fiber: Adequate water and dietary fiber (25g/day for women!) will promote smooth motility.
Nervous System: Did you know that stress and a dysregulated nervous system can slow down motility? This is the power of gut-brain connection! Stress, anxiety, or trauma can disrupt gut function - influencing motility, secretion of gastric juices, and even microbiome balance.
Thyroid Function: Hypothyroidism often reduces gut motility, leading to constipation.
2. Good Bugs: The Beneficial Microbes
The gut microbiome—a diverse community of bacteria, viruses, and fungi—plays a crucial role in digestion, immune regulation, and even mental health. Beneficial bacteria like Lactobacillus and Bifidobacterium aid in breaking down food, making vitamins, and protecting against harmful pathogens.
How to Support Good Bacteria:
Probiotic Foods: Include fermented foods like yogurt, kefir, sauerkraut, and kimchi.
Prebiotic Foods: Fiber-rich foods like garlic, onions, and bananas feed good bacteria.
Minimize Antibiotic Overuse: Use antibiotics only when absolutely necessary, as they can deplete beneficial microbes.
3. Bad Bugs: Keeping the Pathogens in Check
Not all bacteria are our friends. An overgrowth of harmful bacteria can lead to bloating, gas, and more severe conditions like SIBO (small intestinal bacterial overgrowth).
Factors Contributing to Bad Bacteria Overgrowth:
Diet High in Sugar and Processed Foods: These can feed harmful microbes, making them stronger!
Stress and Immune Suppression: Chronic stress lowers the immune system’s ability to fight off pathogens.
Stomach Acid Levels: Low stomach acid (hypochlorhydria) can allow bad bacteria to thrive.
4. Intestinal Lining: The Gut Barrier
The gut lining acts as a selective barrier, allowing nutrients to pass through while keeping toxins, pathogens, and undigested food particles out. When this barrier is compromised—a condition known as “leaky gut syndrome”— we see inflammation, food sensitivities, and systemic issues like skin concerns and even autoimmune diseases arise.
Did you know that over 70% of the immune system resides in the gut? The immune cells within the gut regulate inflammation, protect against pathogens, and maintain tolerance to non-harmful substances. This is why a compromised gut lining means a compromised immune system!
Factors Supporting Gut Lining Health:
Key Nutrients: L-glutamine, zinc, and omega-3 fatty acids help repair and maintain a healthy intestinal lining.
Anti-Inflammatory Foods: Incorporate turmeric, ginger, and green leafy vegetables to reduce inflammation.
Avoid Triggers: Minimize alcohol, processed foods, and food sensitivities.
5. Enzymes & Acid: Breaking Down Food
Digestive enzymes secreted by the pancreas, stomach, and small intestine are critical for breaking down carbohydrates, proteins, and fats into absorbable nutrients. Insufficient enzymes can lead to bloating, gas, and nutrient deficiencies. Factors like chronic stress, pancreatic insufficiency, or even “eating on the go” can compromise enzyme activity.
Stomach Acid (HCl): The First Line of Defense
Adequate stomach acid is essential for protein digestion, nutrient absorption (like B12 and iron), and preventing harmful bacteria from entering the digestive tract. Low stomach acid (hypochlorhydria) is a common issue, often clinically mistaken for high acid, and can contribute to reflux, bloating, and SIBO.
6. Liver and Bile: The Digestive Detoxifiers
The liver processes toxins, metabolizes hormones, and produces bile—a vital fluid for digesting fats and removing waste. Bile also has antimicrobial properties, supporting a balanced gut microbiome.
Supporting the Liver and Bile Production:
Bitter Foods: Arugula, dandelion greens, and citrus stimulate bile flow.
Stay Hydrated: Proper hydration ensures bile remains fluid and functional.
Herbs for Liver Support: Milk thistle and artichoke are excellent for liver health.
When bile production or flow is sluggish, fat digestion suffers — leading to bloating, constipation, and nutrient deficiencies (especially fat-soluble vitamins A, D, E, K).
Bringing It All Together
Digestive health is deeply personal, and each patient’s journey reflects a unique interplay of these 6 pillars—motility, good and bad bacteria, the intestinal lining, enzymes, liver function, and bile flow.
No two individuals will present with the same pattern of imbalance; for one person, it may be a hormone-driven motility issue, while another may struggle with bacterial overgrowth or a compromised gut lining. This highlights the importance of working with a skilled practitioner who can identify the subtle signs and flags within each pillar.
A Naturopathic Doctor takes the time to understand these connections and guides you toward an individualized treatment plan that addresses the root cause of your symptoms, ensuring a sustainable path to digestive wellness.
*Disclaimer: The information provided in this blog is for educational purposes only and is not intended as medical advice. It is always recommended to consult with a healthcare professional before starting any new health-related practices or making significant changes to your diet or lifestyle.
