Gut Health

When I received my diagnosis of lupus, I was desperately searching for answers. One day, I came across an article by Professor Dr. Martin Kriegel, in which he described groundbreaking research showing how certain gut bacteria may escape the intestinal barrier and trigger autoimmune inflammation in lupus patients. This connection caught my attention and motivated me to dive deeply into the world of gut health. From that moment on, I realized that supporting the gut could be one of the most powerful tools in managing chronic disease.

Kriegel’s work, published in Science Translational Medicine, highlights how a gut bacterium called Enterococcus gallinarum can migrate beyond the gut, activate immune cells, and contribute to autoimmune responses. A later study comparing lupus and inflammatory bowel disease also showed that patients share distinct microbiome signatures, supporting the concept that gut dysbiosis is part of the story in autoimmune disease.

That research opened a door for me. I began exploring how gut imbalances influence overall health, how they are linked to many chronic conditions, and most importantly, how we might support and heal our microbiome through diet, lifestyle, testing, and targeted interventions. In this article, I want to share what I’ve learned: what the microbiome is, why it matters, how it becomes imbalanced, how to test it, and practical ways to nurture it back to health.

In recent years, research has increasingly shown that gut health is not just about digestion. It is central to overall well-being. It is now understood that about 80 percent of our immune system is located in the gut and that when the microbial ecosystem inside us becomes imbalanced, it can contribute to a wide spectrum of health issues, including chronic inflammation, allergies, autoimmune conditions, metabolic disorders, and mental health symptoms. Disruption in the gut-microbiome axis is implicated in many modern diseases.

The gut microbiome is the collection of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, living in your digestive tract, especially the large intestine. These microbes interact with your body in many ways, helping to break down food, producing metabolites such as short-chain fatty acids, regulating immune responses, and maintaining the barrier of your intestines so that harmful substances do not leak into the bloodstream.

In a healthy gut, there is a balance. Beneficial bacteria thrive, diversity is high, and the lining of the gut is intact. But in a dysbiotic gut, certain bacteria may overgrow, beneficial bacteria may decline, gut barrier function can weaken, and inflammation may increase.

The term leaky gut is not a precise medical diagnosis everywhere, but it refers to increased intestinal permeability, when tight junctions between gut cells loosen, allowing larger molecules or bacteria to cross into circulation, which can provoke immune responses and inflammation.

An imbalance in the gut microbiome is associated with many health issues, such as:

• Autoimmune diseases like inflammatory bowel disease, lupus, and multiple sclerosis

• Metabolic disorders like obesity and type 2 diabetes

• Cardiovascular disease and hypertension

• Allergies and asthma

• Mental health conditions, including depression and anxiety, via the gut-brain axis

• Gastrointestinal disorders like IBS, Crohn’s disease, and ulcerative colitis

• Liver disease and metabolic-liver interactions

If you suspect gut dysbiosis or have symptoms such as persistent bloating, food sensitivities, fatigue, autoimmune conditions, or chronic inflammation, it might be worth investigating via a stool test. These tests analyze the types and proportions of bacteria, measure markers of inflammation or permeability, and sometimes look at metabolites.

However, caution is needed. Commercial microbiome tests vary widely in accuracy and methodology. A recent study found that sending the same stool sample to multiple labs often yields significantly different conclusions. Always interpret results in consultation with a knowledgeable clinician, functional medicine practitioner, gastroenterologist, or integrative doctor who understands microbiome testing. Look for labs that publish reference populations, methods, and peer-reviewed validation.

Once you have your results, the physician or practitioner can guide which probiotic strains, prebiotics, or dietary changes might help restore balance. Restoring gut health is rarely about a single magic pill. It is a holistic process. Key pillars include:

Probiotics, Prebiotics, and Postbiotics

• Probiotics are beneficial bacteria you ingest, such as Lactobacillus and Bifidobacterium.

• Prebiotics are fibers or compounds that feed beneficial bacteria, such as inulin and fructooligosaccharides.

• Postbiotics are microbial metabolites, like short-chain fatty acids, that exert health effects.

Clinical research supports that probiotics and prebiotics can improve gut microbiota balance, reduce gut inflammation, and aid in gastrointestinal disorders. They are supplements, not medicines, and should be chosen based on your individual test results.

Dietary Support: Plant-Based, Anti-Inflammatory Focus

• Emphasize high fiber, whole plants, colorful vegetables, fruits, legumes, and whole grains. Include fermented foods such as yogurt, kefir, sauerkraut, and kimchi for natural probiotics.

• Minimize refined sugars, ultra-processed foods, and artificial additives.

• Omega-3 fatty acids from flax, chia, and walnuts may help reduce inflammation and support gut health.

• Stay hydrated, chew well, and eat mindfully.

Supplemental Support and Micronutrients

Certain micronutrients, such as zinc, vitamin D, magnesium, and B vitamins, support gut barrier function and immune regulation. If you have an autoimmune or chronic condition, making sure you are not deficient in these is especially important for gut healing.

Lifestyle Factors

• Manage stress with meditation and breathwork, because stress negatively impacts gut microbes and barrier function.

• Prioritize sleep, because poor sleep disrupts microbial rhythms.

• Moderate movement, such as walking and gentle yoga, improves gut motility.

• Limit the use of unnecessary antibiotics or medications that impair the gut barrier, such as NSAIDs and PPIs, and talk with your doctor.

For those interested in learning more, the Netflix documentary Hack Your Health offers an engaging introduction to the importance of gut health and practical steps for improvement. Additionally, several well-reviewed books provide in-depth insights into the microbiome, its influence on health, and strategies for maintaining balance. Recommended titles include The Mind-Gut Connection by Emeran Mayer, The Good Gut by Justin and Erica Sonnenburg, and Gut: The Inside Story of Our Body’s Most Underrated Organ by Giulia Enders.