Eat Dirt

1. Our gut health is the foundation of overall wellness

All disease begins in the gut.

The gut is central to health. With a surface area of about 200 square meters, our digestive tract is a vital immune barrier that protects us from disease and contamination. It accounts for 70 percent of our immune system, houses trillions of microorganisms, and plays a crucial role in nutrient absorption, detoxification, and even mood regulation.

A balanced microbiome is key. The gut relies on maintaining a symbiotic relationship with trillions of microorganisms, including bacteria, viruses, and fungi. A healthy balance is about 85 percent beneficial/neutral microbes and 15 percent potentially harmful ones. This balance keeps the immune system well-trained and ready to defend against unhealthy pathogens.

Gut health impacts the whole body. When the gut is compromised, it can lead to a wide range of health issues, including:

• Digestive problems
• Autoimmune conditions
• Mental health disorders
• Skin issues
• Chronic fatigue
• Nutrient deficiencies
• Hormone imbalances

2. Leaky gut syndrome is a hidden epidemic causing widespread health issues

When the gut gets inflamed over time, the tight junctions degrade and leave you more vulnerable to food particles, environmental chemicals, and bacterial waste leaking from your digestive tract and traveling into your body.

Leaky gut defined. Leaky gut syndrome, or increased intestinal permeability, occurs when the intestinal wall breaks down, allowing microbes and food particles to leak out of the digestive tract. This triggers an inflammatory immune response throughout the body.

Widespread impact. Leaky gut has been linked to numerous health conditions, including:

• Celiac disease
• Type 1 and 2 diabetes
• Inflammatory bowel disease
• Rheumatoid arthritis
• Psoriasis
• Asthma
• Multiple sclerosis
• Autism
• Cancer

Causes of leaky gut. Several factors contribute to the development of leaky gut:

• Poor diet high in sugar and processed foods
• Chronic stress
• Overuse of medications, especially antibiotics
• Environmental toxins
• Imbalanced gut microbiome

3. Modern lifestyle factors are damaging our gut microbiome

We've been taking our digestive system for granted for far too long, starving it of actual nutrition while overfeeding it with toxic levels of processed foods and sugar and overtaxing it with environmental chemicals, stress, and excessive antimicrobials.

The price of convenience. Our modern lifestyle has led to a significant decrease in gut microbial diversity. Factors contributing to this include:

• Processed and packaged foods
• Overuse of antibiotics and other medications
• Excessive sanitation and hygiene practices
• Environmental toxins in cleaning and personal care products
• Chronic stress

Loss of traditional practices. We've moved away from many practices that supported gut health:

• Consuming fermented foods
• Eating locally grown, seasonal produce
• Regular contact with nature and soil-based organisms
• Traditional food preparation methods like soaking and sprouting grains

Consequences of microbial loss. The decline in our gut microbiome diversity has led to:

• Increased susceptibility to infections
• Rise in autoimmune conditions
• Higher rates of allergies and asthma
• Metabolic disorders like obesity and diabetes

4. The gut-brain connection influences mental health and emotions

The mind-body connection is not a philosophy; it is a biological fact.

Bidirectional communication. The gut and brain are in constant communication through the gut-brain-microbiota axis. This connection is facilitated by:

• The vagus nerve, connecting the gut to the brain
• Neurotransmitters produced in the gut, including 90% of serotonin
• Metabolites produced by gut bacteria

Impact on mental health. Gut health can significantly influence mental well-being:

• Anxiety and depression are linked to gut inflammation
• Stress can alter the gut microbiome composition
• Certain probiotics have been shown to reduce symptoms of anxiety and depression

Stress and the gut. Chronic stress can have detrimental effects on gut health:

• Reduces blood flow to the digestive tract
• Decreases enzyme production
• Alters gut motility
• Increases gut permeability (leaky gut)

5. Autoimmune conditions are often rooted in gut dysfunction

We can heal. We just need to summon the collective will to change some of our long-standing but extremely damaging habits—especially our deadly addiction to being clean.

The autoimmune connection. Many autoimmune conditions are believed to originate from gut dysfunction:

• Leaky gut allows foreign particles to enter the bloodstream
• This triggers an immune response that can become chronic
• Over time, the immune system may start attacking the body's own tissues

Common autoimmune conditions linked to gut health:

• Celiac disease
• Type 1 diabetes
• Inflammatory bowel disease (Crohn's and ulcerative colitis)
• Rheumatoid arthritis
• Psoriasis
• Multiple sclerosis
• Hashimoto's thyroiditis

Breaking the cycle. Addressing gut health is crucial in managing and potentially reversing autoimmune conditions:

• Healing the gut lining
• Restoring microbial balance
• Reducing inflammation
• Identifying and removing food triggers

6. Reintroducing beneficial microbes can heal the gut

We need to start seeing those countless strains of bacteria, viruses, phages, parasites, and other microbes as old friends that we're welcoming back into our guts, so they can start protecting us again.

The "old friends" theory. Reintroducing beneficial microbes through controlled "microexposures" can help restore gut health and immune function. Sources of beneficial microbes include:

• Soil-based organisms (SBOs)
• Fermented foods
• Probiotics and prebiotics
• Time spent in nature

Benefits of microexposures:

• Strengthen the immune system
• Improve nutrient absorption
• Reduce inflammation
• Support mental health
• Protect against allergies and autoimmune conditions

Practical ways to increase microexposures:

• Gardening or playing in soil
• Consuming locally grown, organic produce
• Spending time with animals
• Swimming in natural bodies of water
• Eating fermented foods like kefir, sauerkraut, and kimchi

7. A holistic approach is necessary to restore gut health

We can reverse many of our missteps, heal our gut, and recover from many of these diseases by making more basic and bacteria-rich choices in what we eat and how we live.

The five-step Eat Dirt program:

1. Remove: Eliminate foods and factors that damage gut health
2. Reseed: Introduce beneficial microbes through diet and supplements
3. Restore: Consume healing foods and nutrients
4. Release: Manage stress and emotional factors
5. Reseal: Support gut lining repair with specific nutrients

Lifestyle changes for gut health:

• Adopt an organic, whole-foods diet
• Reduce exposure to environmental toxins
• Manage stress through meditation, exercise, and relaxation techniques
• Get adequate sleep
• Spend time in nature

Supportive therapies:

• Herbal remedies and essential oils
• Acupuncture and massage
• Targeted supplementation
• Mindfulness and stress-reduction practices

8. Personalized protocols can address specific gut issues

Treating thousands of patients over the years, I've seen firsthand how unique every person's health story really is.

Five gut types. Dr. Axe identifies five main gut types, each requiring a tailored approach:

1. Candida gut: Related to yeast overgrowth
2. Stressed gut: Caused by chronic stress and adrenal fatigue
3. Immune gut: Linked to food sensitivities and autoimmune conditions
4. Gastric gut: Associated with low stomach acid and GERD
5. Toxic gut: Result of liver and gallbladder dysfunction

Customized strategies. Each gut type requires specific dietary, supplement, and lifestyle interventions. For example:

• Candida gut: Focus on antifungal foods and supplements
• Stressed gut: Emphasize adrenal-supporting nutrients and stress management
• Immune gut: Identify food triggers and support immune function
• Gastric gut: Improve digestion with enzymes and bitter foods
• Toxic gut: Support detoxification and liver function

Importance of individualization. Recognizing your specific gut type allows for a more targeted and effective healing approach, addressing the root causes of your unique gut issues.

9. Natural remedies and dietary changes are powerful gut healers

Food is medicine.

Healing foods for gut health:

• Bone broth: Rich in collagen and amino acids that support gut lining repair
• Fermented foods: Provide beneficial probiotics
• Organic fruits and vegetables: Offer essential nutrients and fiber
• Wild-caught fish: High in anti-inflammatory omega-3 fatty acids
• Coconut products: Contain antimicrobial properties

Powerful natural supplements:

• Probiotics: Replenish beneficial gut bacteria
• L-glutamine: Supports gut lining repair
• Digestive enzymes: Aid in nutrient absorption
• Adaptogenic herbs: Help manage stress and support adrenal function
• Essential oils: Offer antimicrobial and anti-inflammatory benefits

Dietary strategies:

• Eliminate processed foods, sugar, and artificial additives
• Identify and remove food sensitivities
• Increase intake of prebiotic fibers
• Practice intermittent fasting to support gut healing
• Chew food thoroughly and eat mindfully

Last updated: September 24, 2024