Restoring Gut Balance: How to Improve Digestive Health

The intestinal microbiota acts as a true organ and has a profound impact on the health status of every individual. It performs, in fact, essential functions for the body such as digesting the foods to produce nutrients, synthesizing vitamins, metabolizing drugs, and detoxifying potentially harmful substances. It also contributes to intestinal cell renewal, strengthens the immune system, and influences mental health. The microbiota, in fact, produces molecules that regulate mood and stress: serotonin, GABA, dopamine and SCFA (short-chain fatty acids) that dampen inflammation. When microbial balance is disturbed, direct neural and immune signals to the brain change, with effects on mood, stress, and cognitive functions. These variations can therefore reflect on mental well-being.

The composition of the intestinal microbiota varies from person to person depending on various factors, from genetics to lifestyle: “The richness and diversity of the microorganisms present in the organism depend, in fact, on several factors, including the mode of delivery (natural or cesarean), nutrition, physical activity and, subsequently, lifestyle, the presence of potential pathologies and the overall psychophysiological state, including stress. During life, the microbiota also undergoes significant variations during crucial hormonal phases such as puberty, pregnancy, menopause, and aging. It has been observed that maintaining good microbial diversity over time may contribute to slowing aging processes and preserving the general state of health” (8).

When the balance between intestinal microorganisms shifts, a condition known as dysbiosis, numerous pathologies can emerge, including chronic inflammations that promote cellular aging and the onset of a wide range of disorders such as bloating, flatulence, irregular bowel movements (constipation or diarrhea), irritable bowel syndrome, sensitivities or food intolerances, and general digestive difficulty. A promising research area also concerns “the link between the microbiota and chronic neurodegenerative diseases, such as Alzheimer’s, Parkinson’s, multiple sclerosis, ALS and autism spectrum disorders. Until recently, these diseases were not thought to be influenced by the microbial world, but recent evidence is changing this perspective.” (8).

In essence, the health of the entire organism also depends on gut well-being, which in turn is linked to the harmony of its microbial ecosystem. Research is increasingly highlighting the central role of the microbiota in human health: a balanced microbiota favors healthy aging, while dysbiosis accelerates biological processes that lead to frailty, inflammation, and chronic diseases.

A practical path to promote intestinal well-being requires an integrated approach that defines an appropriate therapeutic or preventive strategy. This approach includes balanced nutrition, healthy lifestyle habits, proper stress management, and the guidance of a professional.

To counter cellular and tissue aging, it is essential to preserve a balanced intestinal microbiota through the intake of probiotics and prebiotics. A healthy gut promotes the absorption of key nutrients, reduces inflammation, and supports overall well-being. Beyond taking probiotics, in particular lactobacilli and bifido bacteria, it is important to foster the introduction of prebiotics, substances that “feed” the microbiota, supporting its growth and proper functioning. They are found mainly in foods rich in inulin and fructo-oligosaccharides, such as fruit and vegetables. The fibers provided by a diet rich in fruit, vegetables and whole grains, typical of the Mediterranean diet, nourish the beneficial gut bacteria, which transform them into protective molecules capable of countering disorders linked to dysbiosis.

Phytotherapy and gemmotherapy can offer targeted support to intestinal well-being thanks to the use of medicinal plants known for their ability to support digestion, reduce bloating and abdominal tension, and promote regular motility. Some also contribute to improving the response to stress, a factor that significantly affects digestive tract function. Thanks to these properties, and to their positive action on the intestinal flora, such plants can favor the physiological processes that maintain the enteric ecosystem and help counter the factors that predispose to dysbiosis.

A Help from the Table

A good source of probiotics is represented by fermented foods such as yogurt, kefir, sauerkraut, pickles, tempeh, miso, kimchi, etc. In particular, kefir is a fermented beverage that can be prepared with different types of milk, including plant-based milks (rice, coconut, etc.), using kefir grains (a mix of lactic ferments and yeasts called kefiran). Kefir provides a good amount of B vitamins, calcium, magnesium, phosphorus, and zinc. Similar to yogurt, it has a somewhat tangy flavor. It can be consumed plain or by adding fruit and grains, and as an ingredient for first courses, main courses, and desserts.

Herbal Remedies

In phytotherapy are recommended medicinal plants traditionally used to treat gastrointestinal disturbances: chamomile, lemon balm, fennel, anise, dill, cumin are valued for their ability to reduce bloating, spasms, and promote digestion; ginger is used to support intestinal motility; turmeric contributes to digestive processes and to the well-being of the intestinal mucosa; psyllium, flaxseeds and mallow, rich in mucilages, help promote intestinal regularity.

Moreover, anxiety and stress can play an important role in establishing dysbiosis with increased intestinal gas formation. In this case, medicinal plants with a rebalancing action on the autonomic nervous system and with a mildly sedative action (melissa, passionflower, valerian, etc.) can be helpful.

– MATRICARIA RECUTITA L. (camomile, common chamomile)

Beyond its noted anti-inflammatory properties, chamomile has long been known for its antispasmodic properties that help relax the gastrointestinal musculature. Thanks to these characteristics, it is particularly suitable for aiding digestive processes, addressing dyspeptic disturbances, bloating, and soothing painful manifestations such as colic and headaches. Its preparations are also indicated when the bacterial flora is altered, a situation in which they help foster the restoration of microbiota, for example after antibiotic therapy. Chamomile acts through the synergy of its active constituents, especially flavonoids like apigenin and sesquiterpenes such as bisabolol and chamazulenes, which reduce inflammation and oxidative damage, factors that favor dysbiosis. These molecules contribute to reestablishing a more balanced intestinal environment, conducive to the recovery of the microbiota. The plant exerts a sedative effect on the central nervous system by modulating GABA receptors. This action dampens the stress response, a condition that significantly affects the appearance and worsening of digestive disorders. The WHO recognizes its use to alleviate nervous agitation states and the ensuing insomnia. In this way M. recutita intervenes on the gut-brain axis and improves its overall efficiency. It also has undeniable antibacterial, wound-healing, and ulcer-protective properties.

Warnings: use is not recommended for individuals with known hypersensitivity to Asteraceae (Compositae), the botanical family to which the plant belongs. Excessive use can cause insomnia and nausea.

Dosage: Infusion: 1 tablespoon of dried drug (about 3 g) per cup of boiling water (150 ml); cover and strain after 5-10 minutes. Take 1-3 cups per day between meals; Tincture: 30 drops, diluted in water, 1-3 times daily.

– FOENICULUM VULGARE MILL. (fennel, fruits)

Ripe fruits (misleadingly called seeds) with stimulating-aromatic, antiseptic and anti-inflammatory properties promote digestion and help improve tone and function of the gastro-intestinal tract, resulting in increased intestinal movements (peristalsis) and easier expulsion of excess gas. In addition to improved gastroenteric motility (antispasmodic action), there is also increased salivary, gastric, and biliary secretion. Preparations based on fennel can thus be a valid aid for alleviating symptoms caused by dysbiosis.

Warnings: do not use for long periods. Fennel is mildly allergenic (cross-allergy with other Apiaceae).

Posology – Infusion: 1 teaspoon of crushed fruits in hot water (150-200 ml); let infuse, covered, for 5-10 minutes, strain and drink one cup after meals; Dry extract, 1 capsule after meals; Tincture, 30 drops diluted in water, 1-3 times per day.

– CURCUMA LONGA L. (turmeric, rhizome)