Gut Rot: Causes, Symptoms, and Treatments to Restore Gut Health 

What Is Gut Rot?

Gut rot isn’t a medical term, but it is a colloquial term to describe an unhappy digestive system.

Think of experiencing bloating, stomach pain or discomfort just after having food. It happens when your gut is irritated by things like junk food, infections, alcohol, processed foods or an imbalance in gut microbiome. 

Causes of Gut Rot

The triggering factors of gut rot can vary from various lifestyle and dietary factors disrupting digestion and causing discomfort. Here are the causes for the gut microbiome imbalance that might be upsetting your gut:

Poor Dietary Choices:

What you eat directly impacts your gut health. Unhealthy food choices can disrupt the balance of good bacteria, irritate the gut lining and lead to digestive distress.

Here is how certain dietary habits contribute to gut rot.

• High sugar intake feeds harmful bacteria, disrupting the gut microbiome. Studies indicate that excess sugar consumption may reduce beneficial gut bacteria, increasing the risk of inflammation
• Processed foods which are low in fibre and high in preservatives can weaken the gut lining and slow digestion
• Excessive alcohol consumption damages the gut lining, alters microbial diversity and increases inflammation. Studies show that chronic alcohol intake may lead to conditions like alcohol-induced gut dysbiosis
• Making mindful food choices such as incorporating fibre-rich whole foods, fermented foods, and healthy fats can significantly improve gut health and digestion

Overeating or Poor Eating Habits: 

The way you eat is just as important as what you eat.

Taking time to eat slowly can significantly support better digestion and overall gut health.

Food Intolerances and Allergies: 

When the body reacts negatively to certain foods, it can cause painful digestive symptoms.

Identifying and eliminating triggers can help restore harmony to your gut.

• Lactose intolerance: The inability to digest lactose from dairy, commonly called lactose intolerance, can cause gut discomfort
• Gluten sensitivity: Gluten is a protein mass found in most grains, such as barley, wheat and rye.

Did you know? 

Gluten-related diseases affect up to 10% of the general population.

However, there is increasing evidence that gluten can trigger an innate and adaptive immune response responsible for intestinal inflammation

• FODMAP sensitivities: FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols - types of carbohydrates that can be poorly absorbed in the small intestine. Certain foods like onions, garlic, and beans contain fermentable carbohydrates that may cause excessive bloating and discomfort in sensitive individuals.

Infections: 

Generally, gut infections are known as notorious as they create high gut discomfort in the person.

• Food poisoning: Bacterial infections (Salmonella, E.coli)  will occur if you consume contaminated food or water, resulting in nausea, diarrhoea and abdominal cramps. Gut health can also be affected by viral infections (e.g. Norovirus).
• Gut Dysbiosis: Gut dysbiosis occurs when harmful bacteria prevail over good bacteria, resulting in inflammation, digestive disturbances, and weakened immunity.
• Stress and Anxiety:

The brain-gut connection is a real thing!

Chronic stress and anxiety can shut down digestion.

Research studies confirm that stress is a multiplier of gut symptoms as it disturbs the gut-brain axis, which can lead to gut motility and microbiota imbalance.

Stress alters gut motility and increases acid production, making bloating, cramps and indigestion worse.

Want to know more about the gut-brain connection? Read this guide to get insights-The Gut-Brain Connection: How Your Gut Health Affects Your Mental Well-Being 

• Medications: Overuse of certain medications like antibiotics or NSAIDs can disrupt the delicate balance of bacteria and gut lining. This is because antibiotics can indiscriminately kill both harmful and beneficial bacteria, causing digestive issues.
• Chronic Conditions:  IBS, Crohn’s disease, or leaky gut syndrome can worsen gut health, leading to persistent discomfort and inflammation.

Symptoms of Gut Rot

When your gut is not happy, your body lets you know. Here’s what to watch for:

• Bloating or gas
• Abdominal pain or cramps
• Nausea or vomiting
• Diarrhea or constipation
• Acid reflux or heartburn
• Fatigue or brain fog
• Loss of appetite

Treatments to Restore Gut Health

Ready to heal your gut?

Restoring gut health begins with the foods you choose to nourish your body. The primary factor to focus on to improve gut health is to incorporate gut-loving foods in your diet.

Here are some foods to heal your gut.

A. Dietary Changes

• Begin by cutting out sugar, processed foods and alcohol
• Make whole, nutrient-rich foods your priority and adopt a balanced diet. A diet rich in lean proteins, healthy fats and whole grains provides the building blocks for a healthy gut. Such a diet supports the gut lining, helping in digestion and absorption.
• Fibre is the unsung hero of digestive health! 
  Fibre sources like fruits, vegetables, legumes and whole grains promote healthy bowel movements, reduce absorption and nourish good bacteria in the gut.
• Replenish good gut bacteria by consuming probiotic-rich foods like yoghurt, kefir, sauerkraut, kimchi or supplements.

Do you know the benefits of probiotics?

Research has shown that probiotics can improve the overall gut function effectively by helping to restore the balance of gut bacteria, which is essential for digestion, immune function and even mood regulation.

• Even prebiotic foods like garlic, onions, asparagus, bananas, and oats can feed your good gut bacteria. These foods play a key role in improving digestion.
• Hydration is vital to flush out toxins and keep your digestive system functioning smoothly. Drink 2-3 litres of water daily to maintain a healthy gut lining.

Feel the difference in each bite and sip by incorporating these changes in your dietary habits.

B. Lifestyle Adjustments

A healthy gut is not built overnight, but small daily changes in your lifestyle can lead to major improvements.

• Eat Smaller, More Frequent Meals: Eating larger meals can overload your digestive system. Instead, try smaller portions throughout the day to reduce bloating and to keep digestion smooth and steady.

Did you know?
The gut takes 6-8 hours to digest food, but overeating can slow the process.

• Exercise Regularly: Movement fuels digestion! Even a 30-minute walk can improve gut motility and encourage a healthier microbiome. Yoga or any physical activity is great for your gut. Moderate physical activity improves gut motility and microbial diversity.

• Stress Management: Don’t think stress revolves just around your head; it directly impacts your gut! Managing stress is scientifically proven to ease digestion. Use techniques like meditation, yoga, or deep breathing exercises to reduce stress-related gut issues.
• Sleep Hygiene: Poor sleep weakens gut health, whereas quality sleep improves digestion. Aim for 7–9 hours of quality sleep to allow your gut to repair and rejuvenate.

C. Supplements

Supercharge your gut healing journey with the help of these easily available gut health supplements.

• Probiotics: Think of probiotics as your gut’s personal cheerleading squad. Opt for multi-strain probiotics with at least 10 billion CFUs(colony-forming units) to ensure a diverse and healthy gut microbiome.
  Common probiotics for digestive health include fermented foods like yoghurt and kimchi.
• Digestive Enzymes: Ever feel like food just sits in your stomach like a brick? That’s where the role of digestive enzymes comes in. These helpers break down proteins, fats and carbs, making it easier for your body to absorb nutrients and reducing the strain on your gut.
• L-Glutamine: This is an amino acid that acts like a handyman for your gut. L-Glutamine helps repair the gut lining, reduces inflammation and strengthens your digestive fortress.
• Herbal Remedies: Peppermint oil and ginger are two herbal powerhouses that can work wonders for your gut. Peppermint oil reduces bloating and soothes the stomach, while ginger reduces inflammation.
• Activated Charcoal: Acts as a natural detoxifier. It binds to toxins and gas in the gut, providing quick relief from mild food-related gut rot. Remember, it’s a short-term fix, not a long-term solution. Drink plenty of water when using it as a remedy.

D. Natural Remedies for gut rot

Sometimes, the best solution comes straight from nature.

These gentle yet powerful remedies can help you bounce back from gut rot.

• Apple Cider Vinegar: Struggling with low stomach acid or indigestion?
  The natural acidity of Apple cider vinegar helps balance stomach pH levels, improving digestion and nutrient absorption.
  Simply mix 1-2 tablespoons of apple cider vinegar in a glass of water and sip it 15-30 minutes before meals.
• Aloe Vera Juice: Known for its soothing properties, aloe vera juice is like a cool drink for your inflamed gut. Sip on a small glass of pure, organic aloe vera juice daily. Just make sure it’s free of added sugars or preservatives for best results.
• Chamomile or Peppermint Tea: When bloating, cramps or nausea strikes, a warm cup of chamomile or peppermint tea can work wonders. Chamomile is a natural relaxant that relieves digestive discomfort, while peppermint soothes the stomach. Relieves bloating, cramps, and nausea. Brew a cup after meals. It’s like a hug in a mug for your digestive system.

Preventing Gut Rot

Your gut is the foundation of your well-being, and protecting it is within your power.

• Maintain a Balanced Diet:  Avoid excessive sugar, alcohol, and processed foods, which can disrupt your gut microbiome and lead to inflammation. Load up on fibre-rich fruits, veggies, whole grains and lean proteins.
• Chew Food Thoroughly:  Did you know digestion starts in your mouth? Chewing food thoroughly breaks it down into smaller, more manageable pieces, making it easier for your stomach and intestines to do their job. This simple habit can reduce bloating and prevent digestive strain.
• Practice Good Hygiene:  To avoid infections that can disturb your digestive health, wash your hands regularly and clean foods like fruits and veggies thoroughly before using them. A little hygiene goes a long way in keeping your gut safe.
• Avoid Overeating:  Stick to smaller, more frequent meals to give your gut a break from the continuous process of digestion. Listen to your body’s hunger cues, and stop stuffing your gut when you are comfortably full.
• Stay Active:  Regular exercise supports gut motility, helping food move through your alimentary tract more efficiently. Whether it’s a brisk walk, yoga or a workout session, find a routine you enjoy and stick to it.

When to Seek Medical Attention

Most digestive issues resolve on their own when preventive measures are followed, but at times, some symptoms should not be ignored.

If you experience any of the following, it’s time to consult a doctor:

• Severe or persistent abdominal pain.
• Blood in stool or black, tarry stools.
• Unexplained weight loss.
• Fever with digestive symptoms.
• Dehydration due to prolonged diarrhoea or vomiting

Wrapping Up

Your gut is more than just a digestion hub!

It is the key to your overall health. Addressing gut rot with the right diet, mindful habits, and proper care can restore harmony to your digestive system and help you feel your best every day.

But if any symptoms persist, do not hesitate to seek medical guidance.

Remember, a healthy gut is a gateway to a healthier, happier life.

If any guidance is required, talk with the experts at Nirva Health.