Aug. 14, 2024
Improve Gut Health and Digestion with Daina Rasutis [Ep. 108]
![Improve Gut Health and Digestion with Daina Rasutis [Ep. 108]](https://getpodpage.com/image_transform_gate_v3/FXCW6jlQ8W0mlD0bZUuuJyWb42dr6_0-vHmj1BAHXdM=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2Fb0h3s1ucoknw86pqcw1wgtscdxll%3F.jpg&w=1200&h=630&fill=blur "Improve Gut Health and Digestion with Daina Rasutis [Ep. 108]")
Gut health can be a messy and complex topic. Lucky for you, my guest Daina Rasutis breaks it down simply for you. We start by defining exactly what the gut is and what is encompassed with the term “gut health.”
Daina then shares several super simple ways to start seeing some changes with your gut health, which is going to result in improved cravings and appetite.
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About Daina:
From Civil Engineer to Nutrition Therapist Master, Daina utilizes her science background to implement a bio-individualized approach to nutrition. Daina helps health-minded women who want data-driven solutions for consistently clear skin & better gut health so they can feel confident again. She works with clients to figure out what foods are right for their body and utilizes targeted lab testing to identify internal triggers. With simple sustainable action steps, Daina helps clients easily maintain optimal health from the inside out.
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Transcript
WEBVTT
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This is the Eat Well, Think Well, Live well podcast, I'm Lisa Salisbury, and this is episode 108.
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Improve gut health and digestion with Daina Rasutis.
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Gut health is a hot topic and somewhat misunderstood.
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I think we overcomplicate this issue, thinking we need to maybe take an entire handful of supplements or completely overhaul our diet to make any difference.
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My guest, Daina Rasutis, dispels that myth together.
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We talk about the simple steps you can take to improve your gut health, including your microbiome.
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This can drastically change the way your cravings and appetite affect your day.
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Listen to the end for the simple tip, I definitely needed to hear.
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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
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I'm your host, Lisa Salsbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
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Welcome back to the eat well, think well, live well podcast.
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I'm delighted to have Daina Resutis here.
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She's a nutritional therapist master, and we are going to be talking about gut health, which is not a topic we've covered on the podcast.
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So I'm very excited about this.
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Daina, welcome.
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Please introduce yourself.
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Give us a little bit about your background, and then we'll jump into our conversation.
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Yes.
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Thank you, Lisa, for having me.
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So my name is Daina.
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I'm a nutrition therapist master.
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I typically work with clients to really improve their gut health with a special focus also on skin health, which is interesting.
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A lot of people don't realize that so much of our skin is actually related to the gut, but honestly, most of the body is related to gut health.
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So I am a trained nutrition therapist.
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I've been in practice for about, Four years now helping clients all around the world, and I love talking gut health, so I'm glad you were able to bring me on.
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Good.
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Okay, so before we jump into the actual, um, you know, health and what is it, let's define what is actually the gut.
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When we're talking about gut health, what parts of the body are we actually talking about?
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Mm-Hmm.
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that's a loaded question.
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A lot of people will think that you're just thinking about maybe the stomach.
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They'll think, oh, my stomach hurts, and that's all that gut is.
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But honestly, the digestive system, I mean, one way to think about it is everything that food can touch.
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So everything from your mouth to all the organs, it goes through to get digested and absorbed and broken down through elimination there.
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So through the large intestine, through everything that goes out there.
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So really, there is a whole collection of organs that you might not even realize exist.
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So, um, from your mouth, through your esophagus, coming through your stomach, through the small intestine, the large intestine, the liver is related, the gallbladder is related.
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So there's so much playing a part in what the gut is actually comprised of.
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And those are the actual organs.
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It's more of an anatomical approach, but then you also have to think about the entire microbiome that lives in the guts.
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And so that differs from the mouth through the small intestine, through the colon, through Oftentimes when we think about a very strong microbiome, that's typically more talked about related to the large intestine.
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That's where most of the microbiome lives, but there's also my microbiome in the small intestine in your mouth.
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So there is things to think about throughout the whole system and it's extremely complex and there's lots to have to consider.
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Yeah.
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I'm glad you brought up that there is some secondary organs there.
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Cause I was going to say like, do you include the gallbladder and, and other organs that contribute to digestion?
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And, um, clearly the answer is yes.
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So it is interesting also, just as a side note, when you're thinking about the microbiome that when we want to improve it, which we might touch on later.
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These types of things have to have to make it all the way through to the large intestine.
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That's a long journey.
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So it's pretty far down in the gut where we're talking about that healthy microbiome.
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So, um, good.
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Okay.
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So what are some of the signs of having what you would consider a healthy gut?
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And then of course, conversely, then what are some signs of a dysfunctional gut?
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Something that says, Hey, I need some help here.
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The easiest way to think about it and the most direct is your digestion.
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So that's the first thing we think about.
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So how are you feeling after meals?
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Are you gassy?
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Are you bloated?
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Are you getting acid reflux?
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So all of these are definitely direct signs of something being off in the gut.
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You want to look at bowel movements.
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Really, we want to be having a bowel movement every single day.
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I would say that if you're not able to pass a bowel movement every day, that would lean towards constipation.
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But you also don't want to have very loose stools.
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You want to have one to maybe three bowel movements per day.
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So really looking at those digestive symptoms are ways to know whether something might be out of whack in your gut.
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So conversely, you should barely notice your digestion throughout the day.
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That would be my sign when I talk to clients.
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That's what we're looking for.
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You don't want to have to worry about bloating or pain or, you know, gas that has to be passed us, you know, maybe an unpleasant smell, things like that.
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It should be really functioning in the background.
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You're barely noticing it.
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So that would be the main things that you want to think about with whether knowing whether your gut microbiome and your gut health is good.
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But then, like I mentioned at the beginning, there's so many things that are related to the gut microbiome.
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skin health, your, you know, something like migraines could be related to the gut microbiome or like gut health being off.
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So there's so many other things.
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So just a little caveat there, just because you might not have direct digestive issues, doesn't necessarily mean that your gut gut health is 100 percent great
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Perfect.
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Yeah.
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I was actually having this conversation with my mom the other day about, um, she offered me some gum, which is so innocuous, you know, gum.
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Um, but About gosh, I don't even remember now.
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It's probably been five or six years ago.
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I realized that the sugar alcohols in gum was actually creating a lot of digestive distress for me, a lot of bloating and let let's be honest, I was kind of Also using gum as a anti anxiety tool.
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So I was chewing like a pack of gum a day.
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So, you know, one piece of gum every once in a while, like don't panic.
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It's not a big deal, but I realized it was giving just, you know, an overabundance of these sugar alcohols.
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And then just combined with just because as my clients and listeners know, I'm a big fan of having a food journal It's really just the best nutritional study you'll ever read is your own food journal.
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And I just realized I'm really sensitive to sugar alcohols and they give me gas.
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They just do.
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And so I was saying to my mom, you know, after really working on it and looking at ingredients that that do this, I rarely pass gas, like, you know, like the normal at night when you're supposed to, you know, in your sleep.
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Cause if I ever say that my husband's like, well, that's a lie.
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I'm like, well, that's when it's supposed to happen.
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Right.
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But like, I don't struggle with it during the day because so, because I've looked at ingredients that are problematic for me, dairy being the other problematic ingredient for me.
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And, um, so that I think is a sign of Like moving towards more health in my gut is to just not be consistently.
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And you know, those people that are just like consistently passing gas all the time.
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Like, not just the seventh grade boys.
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It's it's the unhealthy guts.
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right, but people get so used to it and they just think it's normal.
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So if you're out there listening and you're the kind of person who's passing gas.
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Many, many times a day and it's becoming, it's making your life revolve around it.
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That's definitely a red flag.
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yeah.
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Okay.
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I just such an obvious one, you know, um, but like you said, there are less obvious ones.
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So to the point of this podcast, how can your gut health really impact your cravings?
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Because of course I'm always trying to help my clients, you know, decrease their cravings and because That's really going to ultimately help us lose weight when we can manage our cravings better than we generally are able to, you know, drop a few pounds, which is what most of my listeners and clients are desiring.
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So let's talk about how your gut health can impact your cravings.
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So the one thing that I like to think about is the gut brain access.
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And this is an established term in literature.
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And we're all intuitively understanding of it.
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Because when we think about, Oh, you know, I'm nervous, I might get nauseous or I have a gut feeling or butterflies in my stomach.
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So we all understand that there's some kind of connection between the gut and the brain, but it's bi directional.
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So it's not only.
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Our thoughts leading to gut issues.
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It's also something happening in the gut is leading to something happening in the brain.
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So that's really where a lot of the cravings stem from.
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If that's what you're trying to kind of understand and sort of put a tangible explanation to it.
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So with that in mind, the gut is so important for everything from neurotransmitter production, for example.
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So serotonin and dopamine are related to what's happening in the gut.
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And really, those have to be in balance for you to be able to control cravings and overall your food intake.
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Also, the gut is really important for producing something called short chain fatty acids.
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And those help stimulate the release of certain appetite regulating hormones.
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So if you're not able to regulate those appetite hormones, that's going to lead to cravings.
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In general, the gut microbiome, we want to think of it as mostly the good bacteria, how they say.
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So you don't want a lot of pathogenic bad bacteria being overgrown there.
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And the reason for that is because different types of microbes will extract energy differently from food.
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So if you have the type of microbes that aren't very good at extracting energy from food, you might be craving more foods because you actually aren't breaking it down properly because the microbes aren't the right microbes to break it down properly.
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And lastly, I just wanted to mention that any type of dysbiosis.
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So if there's some imbalances in the gut microbiome, those bad bacteria or bad pathogens are able to make source toxins that influence appetite regulating pathways.
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So it's sort of like you need good guys.
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You don't want the bad guys because all of them play a role in releasing all sorts of, molecules and different types of neurotransmitters that affect in the end your cravings.
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Okay.
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Um, that was a lot.
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I started taking notes.
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let's go back.
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So tell me more about the short chain fatty acids.
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So the gut produces those.
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What do those do?
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Um, so those are produced first of all through the fermentation of dietary fiber.
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So when you think about eating fiber, we're really, the fiber is not for us.
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The fiber is for our gut bacteria.
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So when you think about high fiber foods and eat a high fiber diet, that's really what we're talking about, which is really interesting.
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So we're not able to break it down.
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It really honestly just passes through us other than the guts breaking it down and creating all sorts of gases.
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So one sign to know if some kind of imbalance is happening in your gut is if you get that gas and bloating, that could be because your gut microbiome is producing the wrong type of gases.
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It's.
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Or the wrong type of molecules.
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What you really want to be producing is those short chain fatty acids.
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And so those can stimulate the release of appetite regulating hormones, like GLP 1, um, PYY, and those will signal the feelings of fullness and, in the end, reduce cravings.
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Okay, so if that has to do with the microbiome and then the, the good guys to break down and the bad ones that we want to eliminate so they're not making the toxins, how can we change our microbiome?
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Is that possible?
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I know I have to say that in my schooling, we did talk about the idea of, seeding where you seed the microbiome with the gut bacteria of a healthy or, you know, thin individual, and that if you seed the gut of an obese individual with the gut of a thin individual, that that actually can cause weight loss, which, by the way, seeding, we're talking about, you know, the way you get that is through poop.
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And so we're talking about poop pills, which is a tricky, tricky science, right?
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So, uh, Are there, and it's not available, really, to everyone, and most people are going to say no to that anyway, so these were, of course, done in a laboratory.
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Is that available, and if not, how can we do that on our own?
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Okay,
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way is the fecal microbiotic transfers, which is definitely an extreme method and to everyone.
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So a way to do it is really changing your diet.
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And it seems so simple, but really what happens is your diet really impacts the gut microbiome composition.
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So if you're consuming a lot of processed foods and foods that are low in fiber, That's going to promote the growth of bacteria that thrive on those foods.
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And then those bacteria are going to crave more of those foods.
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Conversely, if you're eating a diet rich in fruits and vegetables and whole grains, if you can tolerate that, that's going to promote a microbiome that's going to promote the good types of food cravings and appetite regulation.
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So the gut microbiome can change.
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It's not like you're born with a certain gut microbiome and that's it.
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So everything that you're putting into your mouth is affecting the gut microbiome.
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And from my understanding, it can happen quite quick, the changes in the gut microbiome.
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So The problem is if there's some kind of pathogenic overgrowth, maybe that would be some kind of yeast overgrowth or a parasite or something like that, that becomes a problem.
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In that case, diet alone very likely isn't, it's not going to be enough.
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So if you just have good guy, bad guy imbalances of the gut microbiome, diet is a very powerful tool.
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But if you have deeper, overgrowth that could require things like supplementation, natural antimicrobials, so more intense methods to try to rebalance that gut microbiome.
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and thoughts on probiotics.
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I think that probiotics are one of those things that really, Can add a what I call a health halo to foods.
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People say like, oh, well, I'm drinking or eating this, you know, yogurt because it has probiotics or I'm drinking this kombucha because it has probiotics.
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Fine, but then I saw literally, I took a picture, but it's been several years, so I don't know if I could come up with it.
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Um, a package of dried apricots.
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With added probiotics, and I'm like, no, no, like there, there has to be some probiotics that are worth your money and worth your time, but certainly eating a few dried apricots with a few probiotics added in there.
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I mean, they're, they're not going to, it's not the right delivery system.
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That's not going to be, you know, stored at the right temperature, all, all of that stuff.
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So can probiotics help?
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And probiotics that come from food, you know, at what point do those help as well?
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I love this question.
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So really, we come to this point where one might say, you know, we just came out with all these probiotics.
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Our ancestors never used to eat probiotics.
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They were fine.
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They were just getting it from food.
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Food's enough.
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The reality is that we live in a very different environment than we did before, and we have a lot more toxicity.
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Yeah, toxicity or water quality is in as higher foods aren't high in minerals and and all the things.
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So really, we do need a little bit of help.
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So I overall really support the taking probiotics as a supplement just to have that insurance policy.
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want to make sure that you're buying a high quality probiotic.
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So nothing from Walgreens or Costco or something like that.
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Like you really want to be using practitioner grade.
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Probiotics that have been tested and there's research on them because the thing is what happens with these companies is they hear they see your research paper on one strain.
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That's good for I don't know.
00:15:34.552 --> 00:15:35.082
Weight loss.
00:15:35.102 --> 00:15:51.312
Another is good for appetite suppressing and they just kind of combine all these probiotics into a cocktail having never done the research on how they all interact together and that's problematic that you really want to use a brand that has done the research from beginning to end and made sure that their product actually does what they're saying it does.
00:15:51.832 --> 00:16:00.462
So that's one thing I would say if you're taking a probiotic, just making sure it's high quality, Probiotic foods I think are fantastic and I do recommend them for a healthy gut.
00:16:00.923 --> 00:16:06.972
So making sure that they're nothing that you're intolerant to, for example, if you can't handle dairy, dairy yogurt is not going to be your friend.
00:16:07.003 --> 00:16:09.033
Coconut yogurt would be a good alternative.
00:16:09.793 --> 00:16:11.903
Vegetables that are fermented are fantastic.
00:16:11.903 --> 00:16:16.673
So kimchi, sauerkraut, any type of other type of vegetable that you're able to ferment are great.
00:16:17.062 --> 00:16:18.903
It's going to take a massive quantity.
00:16:19.133 --> 00:16:22.393
of those vegetables to get to the same level that's in a probiotic capsule.
00:16:22.673 --> 00:16:31.413
So unless you're willing to eat cups and cups of fermented vegetables or fermented foods a day, I'd say an easy option is also taking a probiotic pill just to make sure you're hitting all your bases.
00:16:32.283 --> 00:16:32.643
okay.
00:16:32.692 --> 00:16:33.273
Perfect.
00:16:33.363 --> 00:16:33.812
Perfect.
00:16:34.552 --> 00:16:37.403
Um, is there anything that we can do to test our gut?
00:16:37.413 --> 00:16:43.403
So obviously we've got some anecdotal evidence from ourselves as far as our digestion.
00:16:43.432 --> 00:16:46.582
Hopefully, like I have said, you're writing down your food.
00:16:47.163 --> 00:16:54.283
One thing I like to add is that To a food journal, especially if you're dealing with some of this digestive distress is, is a rating.
00:16:54.543 --> 00:17:02.062
So if it's like bloating, what was my bloating like today from a scale of one to 10, 10 is like, I look six months pregnant and one is I feel amazing.
00:17:02.393 --> 00:17:02.712
Right.
00:17:02.712 --> 00:17:08.413
And so you just get to, you know, jot down a rating and that can really help, um, inform on your food journal.
00:17:08.413 --> 00:17:14.752
So that's just one little trick I like to do with my clients when we're trying to figure out some of our digestive things.
00:17:14.823 --> 00:17:17.573
But beyond that, beyond our own.
00:17:17.917 --> 00:17:18.678
records.
00:17:18.877 --> 00:17:20.508
Can we test for things?
00:17:20.548 --> 00:17:22.417
And when would that be called for?
00:17:23.198 --> 00:17:23.807
Definitely.
00:17:23.897 --> 00:17:29.107
I love the idea of starting with a food journal and trying to understand if there's specific foods that are irritating your gut.
00:17:29.417 --> 00:17:33.807
But you do come to a point sometimes where it seems like the most random things are irritating you.
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You don't really understand what the symptoms are because it's like bloating, gas, that could be so many things that are imbalanced in the gut.
00:17:39.327 --> 00:17:42.698
So that's where testing plays a really important role and is super beneficial.
00:17:43.127 --> 00:17:45.678
So I like to run stool testing on my clients.
00:17:45.688 --> 00:17:49.518
So it's literally your stool sample is sent to a lab and they assess what's going on.
00:17:49.567 --> 00:17:51.178
And there's lots of stool tests on the market.
00:17:51.448 --> 00:17:53.748
Uh, the one I like to use in my practice is called the GI map.
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And so that one has a lot of practitioner evidence behind it.
00:17:57.768 --> 00:17:59.877
It's a popular one in the functional medicine space.
00:18:00.127 --> 00:18:02.647
So that's the one that I've seen a lot of benefits with, with my clients.
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