For those of you who know me, know that I am a strong believer in what I have coined the Gut-Bone Connection. Though it may seem that our digestive tract and our skeleton are unrelated, a growing body of research highlights a complex interplay between the two.
The gut microbiome consists of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes. These organisms play a crucial role in various bodily functions such as digestion, immune system regulation, and certainly bone health.
Here are a few of the ways that Gut Health influences Bone Health:
1. Enhances Nutrient Absorption: A healthy gut microbiota is crucial for the effective absorption of ALL the nutrients essential for bone health….from calcium to zinc
2. Production of Short-Chain Fatty Acids: There are certain bacteria in your gut that help to break down prebiotic fibers—like those in onions, garlic, leafy greens, and whole grains. When these bacteria break down these fibers, they turn them into helpful fats called short-chain fatty acids. These fatty acids do many things: provide energy to the cells of your gut, boost your immune system and your metabolism, help your body absorb more calcium, and influence bone metabolism by inhibiting the activity of osteoclasts (the cells that break down bone) and supporting the osteoblasts (cells that build bone).
3. Activation of Vitamin D: The beneficial bacteria in your gut also play a role in the activation of vitamin D, which we all know is necessary for calcium absorption and bone mineralization.
4. Regulates the Immune System: A healthy gut microbiota helps regulate the immune system and reduce inflammation. Controlling inflammation is important because chronic inflammation can lead to increased bone resorption (breakdown) and decreased bone formation.
5. Production of Vitamins: Gut bacteria help in production of vitamins needed for bone health, such as vitamin K2 and B vitamins. Vitamin K2 which helps direct calcium to the bones and teeth and prevents it from being deposited in arteries and soft tissues. B vitamins are important in overall bone health because they support bone cell production, control homocysteine levels, and regulate formation of collagen.
6. Hormone Production and Regulation: Certain bacteria in your gut influence the production and regulation of hormones that affect bone health, particularly estrogen. The gut bacteria assist in recycling estrogen in the body, which then helps maintain its levels and supports bone health.
7. Neutralize Oxalates: Certain gut bacteria, that have the ability to degrade oxalates, reducing their concentration and effect on calcium absorption.
There are many reasons why we need to maintain a healthy gut microbiome to maintain strong, healthy bones!
In the quest for improving our gut health, many of us have turned to taking probiotics. However, relying solely on probiotics is not enough to maintain a healthy gut.
Probiotics have limitations:
1. They may only provide temporary colonization. Probiotics can help introduce beneficial bacteria into the gut, but they often do not permanently colonize the gut. Once you stop the probiotic, the number of bacteria can quickly diminish.
2. The health effects of probiotics are strain-specific, meaning that not all probiotics will work the same way or help with the same problems. Just like different medicines work for different illnesses, different probiotic strains can help with different health issues.
3. The effectiveness of probiotics can vary from person to person. Factors such as genetics, existing gut microbiome composition, and overall health can influence how well a probiotic works.
4. Most probiotics only contain a few types of bacteria, whereas the gut microbiome consists of thousands of different species. It is important that we have a diverse and balanced microbiome and relying solely on probiotics may not provide the necessary diversity.
While probiotics can be helpful, they alone might not provide all the diversity your gut needs.
One way you can begin to support gut bacteria diversity is by adding fermented foods to your diet. Adding things like yogurt or kefir to your breakfast, enjoy a serving of sauerkraut or kimchi with lunch or dinner, or snacking on fermented vegetables like pickles can be a great way to support gut health.
One of my patients turned me onto a company called Olive My Pickle which makes a whole variety of delicious fermented foods. If you don’t have any experience with fermented foods, this is a great way to try them out.
I do, however, recommend being cautious about jumping straight into eating lots of fermented foods, as they can cause gas and bloating if you’re not used to them. Your digestive system needs time to adjust to the new bacteria and extra fiber. So start with small portions and gradually increase your intake as your gut adapts. This way, you can enjoy the benefits without the discomfort.
Adding fermented foods to your diet is both a delicious and effective way to support both your gut health and your bone health, which will in turn lead you to a healthier and more vibrant you!
Here is one of my favorite recipes that includes fermented foods to support both bone and gut health.
CLICK HERE for the Slow Cooker Kimchi Chicken Stew