Dr. Colbert's Healthy Gut Zone

1. The Gut is the Bedrock of Health

The gut is where most of the action is! It is the bedrock foundation of our health.

Central role of the gut. The gut, or gastrointestinal (GI) tract, is far more than just a digestive system; it's the foundation of overall health. Hippocrates' assertion that "all disease begins in the gut" is gaining traction in modern medicine. The gut influences everything from weight management and mood to immune function and brain health.

Microbial universe. The gut hosts about one hundred trillion microbes, comprising 90% of the body's cells. These microbes, collectively known as the microbiome, play a vital role in breaking down food, producing vitamins, and training the immune system. The balance of these microbes is crucial; a healthy gut has a specific ratio of beneficial to harmful bacteria.

Early gut health matters. The gut's importance begins at birth, with babies acquiring their initial microbiome from their mothers during natural childbirth and breastfeeding. Disruptions to this process, such as C-sections or lack of breastfeeding, can increase the risk of various health issues later in life, including asthma, obesity, and ADHD.

2. Leaky Gut: The Root of Many Ailments

Although . . . I originally thought that leaky gut was an isolated condition affecting a few unfortunate individuals, now I am convinced that leaky gut underlies all our disease issues, just as Hippocrates posited.

Intestinal permeability. Leaky gut, or increased intestinal permeability, occurs when the tight junctions between the cells of the gut wall are damaged, allowing undigested food particles, bacteria, and toxins to leak into the bloodstream. This triggers inflammation, which is the root cause of many chronic diseases.

Symptoms and diseases. A leaky gut can manifest in a wide range of symptoms and conditions, including:

• Brain fog, ADHD, Alzheimer's disease
• Asthma, heart disease
• Allergies, arthritis, chronic fatigue
• Autoimmune diseases (Graves', Hashimoto's, lupus, MS, rheumatoid arthritis)
• Acne, eczema, psoriasis
• Anxiety, depression, insomnia
• Acid reflux, Crohn's disease, IBS

Two-step solution. Fixing a leaky gut involves two basic steps: (1) removing the bad (offending foods, bad bacteria, toxins) and (2) eating more of the good (probiotics, gut-supporting foods). This approach can lead to significant improvements in health, often within a few weeks.

3. Seven Culprits Behind a Leaky Gut

Avoidance of antibiotics is absolutely the number one strategy for keeping your microbiome healthy.

Common causes. Several factors can contribute to the development of a leaky gut, with the most common being:

• Antibiotics
• NSAIDs (nonsteroidal anti-inflammatory drugs)
• Acid-blocking medications
• GMO foods
• Chlorine in drinking water
• Pesticides
• Intestinal infections

Antibiotic overuse. Antibiotics, while sometimes necessary, can disrupt the gut microbiome by killing both harmful and beneficial bacteria. Overuse, especially in childhood, can increase the risk of allergies, asthma, and other conditions. Alternatives like D-mannose for UTIs or cat's-claw for viral infections should be considered.

NSAIDs and acid blockers. NSAIDs can damage the gut lining, while acid-blocking medications can reduce stomach acid, which is essential for digestion and killing harmful microbes. Alternatives like curcumin and Boswellia for inflammation or aloe vera and apple cider vinegar for reflux should be explored.

4. Food Sensitivities: When Good Foods Turn Bad

Once the gut wall becomes more permeable, many foods can damage not only the gut but the whole body as well.

Inflammation and food sensitivities. When the gut wall is compromised, previously harmless foods can trigger inflammation and immune responses. This can lead to a variety of symptoms, including bloating, brain fog, fatigue, and joint pain.

Food allergies vs. sensitivities. Food allergies are immediate and potentially life-threatening reactions mediated by IgE antibodies. Food sensitivities, on the other hand, are delayed reactions mediated by IgG, IgA, and IgM antibodies and are often the result of a leaky gut.

Measuring leaky gut. The severity of a leaky gut can be measured through blood tests that assess markers like zonulin, a protein that regulates gut permeability. High zonulin levels indicate a more permeable gut wall.

5. Ten Common Enemies of Gut Health

It’s possible for virtually everyone to have a negative, albeit undetected, reaction to gluten, which in turn causes lasting damage without one even knowing it.

Enemies list. Even after the gut has been damaged, certain foods and lifestyle factors can perpetuate inflammation and hinder healing. These common enemies include:

• Gluten
• High-sugar, high-carb diet
• Dairy
• Lectins
• Artificial sweeteners
• Emulsifiers
• Saturated fats
• Constipation
• Stress
• Staying too clean

Gluten and lectins. Gluten, a protein found in wheat, barley, and rye, can increase gut permeability and trigger inflammation. Lectins, proteins found in many plants, can also damage the gut lining. Minimizing or avoiding these substances can significantly improve gut health.

Lifestyle factors. Constipation, stress, and excessive cleanliness can also negatively impact the gut. Addressing these factors through lifestyle changes, such as increasing fiber intake, managing stress, and using natural cleaning products, is essential for gut health.

6. The Eight-Step Path to Gut Damage

It’s possible for virtually everyone to have a negative, albeit undetected, reaction to gluten, which in turn causes lasting damage without one even knowing it.

The decline. The journey from health to sickness often follows a predictable pattern:

1. Genetic predispositions
2. Triggers (e.g., antibiotics, infections)
3. Unhealthy environments (e.g., poor diet, stress)
4. Time (repeated exposure to harmful factors)
5. Leaky gut
6. Inflammation
7. Autoimmunity
8. Disease

Breaking the cycle. Understanding this process is crucial for reversing gut damage and restoring health. By addressing the root causes, such as removing triggers, improving the environment, and healing the gut, it is possible to break free from the cycle of inflammation and disease.

Gene-environment interaction. While genetics play a role, environmental factors and lifestyle choices have a significant impact on health. Even with genetic predispositions, it is possible to mitigate the risk of disease by adopting gut-friendly habits.

7. Nine Gut Diseases and Their Connections

Up to 90 percent of all known human illness can be traced back to an unhealthy gut.

Gut-related diseases. Many common diseases are linked to gut health, including:

• Acid reflux/GERD
• Ulcers
• IBS (Irritable Bowel Syndrome)
• Ulcerative colitis
• Crohn's disease
• SIBO/SIFO (Small Intestinal Bacterial/Fungal Overgrowth)
• Celiac disease
• Brain-related diseases (Alzheimer's, dementia, Parkinson's)
• Autoimmune diseases

Acid reflux and ulcers. Acid reflux is often caused by a malfunctioning sphincter muscle, not excessive stomach acid. Ulcers are primarily caused by H. pylori bacteria and NSAIDs. Both conditions can be exacerbated by medications that suppress stomach acid.

IBS and IBD. IBS is a functional disorder characterized by a range of gut symptoms, while IBD (Crohn's and ulcerative colitis) are autoimmune diseases that cause chronic inflammation of the GI tract. All of these conditions can benefit from a gut-healing approach.

8. Five Gut Power Tools for a Healthier You

The bacteria in your gut “help determine which diseases are expressed, turning various human genes on and off in response to the body’s internal milieu, which can influence whether or not a disease that you’re genetically predisposed to actually develops.”

Essential tools. To restore gut health, focus on incorporating these five power tools into your daily routine:

• Fiber (psyllium husk powder)
• Probiotics (live microorganisms that improve gut bacteria balance)
• Prebiotics (non-digestible fibers that feed good bacteria)
• Polyphenols (antioxidant phytonutrients found in plants)
• Resistant starches (carbohydrates that resist digestion until they reach the colon)

Fiber and probiotics. Fiber, especially psyllium husk powder, helps regulate bowel movements and feeds good bacteria. Probiotics, found in fermented foods or supplements, help balance the gut microbiome and improve immune function.

Prebiotics and polyphenols. Prebiotics, found in foods like garlic, onions, and chicory root, nourish good bacteria. Polyphenols, found in berries, dark chocolate, and olive oil, have antioxidant and anti-inflammatory properties.

9. The Healthy Gut Zone Diet: A Roadmap to Healing

What you eat and how you treat your body have a direct cause-and-effect relationship on your health, immune system, mood, neurological function, and more.

Core principles. The Healthy Gut Zone diet is based on three core principles: (1) feeding the good bacteria, (2) starving the bad bacteria, and (3) taking time out to allow the gut to heal. This approach involves making conscious food choices and adopting gut-friendly habits.

Food choices. The diet emphasizes vegetables, lean proteins, healthy fats, and limited amounts of low-sugar fruits and resistant starches. It restricts gluten, sugar, dairy, processed foods, and other common gut irritants.

Lifestyle habits. In addition to diet, the Healthy Gut Zone diet incorporates habits like taking fiber and probiotic supplements, managing stress, and avoiding unnecessary medications. These habits support gut health and overall well-being.

Last updated: March 14, 2025