One of the best ways to strengthen the gut microbiome is to diversify the diet and eat minimally processed foods. However, a healthy diet containing a variety of different plant foods is not the only way to improve gut health. In some cases, chronic symptoms and illness may persist despite the consumption of healthy foods.

The gut and the brain are in constant communication via the vagus nerve, located at the base of the skull and is the longest nerve of the autonomic nervous system. It “wanders” through the heart, brain, gut, liver and kidneys. When the vagus nerve is activated and working properly, it signals the Parasympathetic Nervous System to operate, aka “rest and digest”. This allows the body to create the appropriate steps of digestion: adequate amounts of hydrochloric acid (HCL) are produced, food can be broken down and nutrients can be absorbed.

Food cannot properly be digested when the body is predominantly in the Sympathetic Nervous System, aka “fight or flight”. In a stressed state, the body is preparing for survival and to flee a dangerous situation, resulting in a signal to stop the production of HCL. Without HCL production, food can’t be broken down properly, nutrients can’t be absorbed and GI symptoms and bacterial imbalances can develop. A lack of HCL production will also change the PH of the stomach, making it a favorable environment for pathogens to thrive.

Physical and psychological stress can cause dysfunction of the vagus nerve. This could be from unprocessed adult/childhood trauma, an overly busy schedule with inadequate sleep or suppressed emotions. Head injuries and concussions from car accidents, slips/falls or participation in sports are other ways that the vagus nerve can become damaged. Head injuries are also a common root cause for SIBO because of the direct inactivity of vagus nerve function which results in impaired motility.

There are many ways to restore vagus nerve function. Some of the simplest are to practice deep breathing, humming and/or gargling daily. Anything that creates a vibration in the throat will help to activate the vagus nerve. Contrast therapy which involves exposing the body to hot and then cold temperatures via cold plunges, cold showers or going from a sauna immediately into cryotherapy also strengthens the

Vagus nerve. Additionally, some massage therapists, physical therapists or chiropractors will incorporate craniosacral therapy or vagus nerve stimulation into their practices. Acupuncture can also support the vagus nerve.

The environment of the gut microbiome is not only governed by dietary choices. If the vagus nerve is inactive, then even the best quality foods can’t be properly digested, resulting in bacterial imbalances, a damaged mucosal barrier and chronic GI symptoms. To optimize gut health means creating a routine that addresses unresolved traumas, makes time for mindfulness and activates the vagus nerve.

Jessica Liggero is a board-certified Holistic Health Practitioner and owner of Rebalance Your Routine. She helps people improve gut health and detox mold by using functional labs and making holistic modifications to diet and lifestyle. For more information, a free initial consult or to make an appointment, call 617-459-8114, email [email protected] or visit RebalanceYourRoutine.com.