Gut health has become popular with commercial products advertised on television and online. Doctors are talking about the importance of it even though most are late to the parade.

In macrobiotic teachings from the 70’s, gut health was known as intestinal health. Since I started teaching and counseling people about natural health in the 70’s, I’ve focused on gut health as a key to health.

New information since then explains how intestinal or gut health not only plays a role in digestion and elimination but also in immune health. A large percentage of the immune cells of the body are near the large intestines. The most likely reason for their location is to neutralize bad bacteria in the large intestines. If bad bacteria enter the body it can cause sickness.

The large intestines are home to millions of bacteria somewhere between two to six pounds. These bacteria provide important functions such as the synthesis of folic acid and valuable nutrients from foods including vitamins K and portions of the B complex. Good bacteria is thought to aid in digestion, elimination, and aspects of immunity.

When the bacteria become imbalanced, the immune system and elimination slows down. About 60 million people suffer from constipation in the U.S. This causes an imbalance in the bacteria in the colon that could lead to irritable bowel syndrome, colitis, colon cancer and other serious bowel disorders. Technically, bad bacteria in the colon is called dysbiosis. When bad bacteria over grows, it can enter the small intestines and interfere with the absorption of nutrients.

The modern diet which is low in fiber, high in sugar and poor-quality fats is a major cause of bacterial overgrowth and poor gut health.  Natural diets that also contribute to poor bowel health are diets that are low carb, raw foods diets and imbalanced vegan diets.  Each of these diets are missing nutrients that are important for the bowel.

Gut health is supported by whole grains, beans, cooked vegetables and some fruit. The fiber in these foods feed the good bacteria. Fermented foods such as non-vinegar, chemical free pickles, kvass - a fermented drink from rye or beets, miso, and yogurt can help feed the healthy bacteria.

Moderate amounts of olive oil and coconut oil are naturally anti -bacterial. Adequate protein in the diet will lead to strong muscles in the colon and digestive tract ensuring healthy peristalsis - movement through the digestive tract. Adequate proteins are gotten from natural meats such as grass-fed beef, wild fish, pastured chicken, eggs and raw cheese or good quality protein powders for vegans. Although the use of protein powders as a subsitute for natural unprocessed animal proteins will not be fully known until they are used for many decades and generations, and records of the results are studied. It is our hope that they will substitute adequately.

To keep the metabolism high, I suggest that vegans and vegetarians take certain supplements. Diets lacking any important nutrients put the body in stress and lower the metabolism slowing down the colon function.  In addition, good lifestyle practices include limiting stress, adequate sleep, regular eating and daily exercise helps keep circulation flowing for good intestinal health.

I suggest the use of probiotics when someone takes antibiotics. Yet, probiotics if taken too long can lead to an overgrowth of good bacteria that can negatively impact your health. The only probiotic that I recommend for daily use is one made from soil. It is called Bodybiotics. It supports your intestinal flora but does not create an overgrowth. You can find out more about Bodybiotics at my website.
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https://www.macrobiotic.com/health-products.html  Bodybiotics
https://www.macrobiotic.com/how-to-be-safe-on-a-vegan-diet-not-vagen.html

Millions suffer from a B12 deficiency but few patients are diagnosed. The symptoms of B12 deficiency can look like Alzheimer’s disease, depression, dementia, multiple sclerosis, and other serious diseases. Because of this, it is routinely misdiagnosed. A B12 deficiency can occur at any time of our life. If untreated, a B12 deficiency can cause permanent, crippling nerve damage. Many do not get treatment until it is too late.

B12 is only available in foods that are either fortified with it or in animal products. Vegans are most at risk but they are not the only ones.

Natto: https://www.eatthismuch.com/food/nutrition/natto,3608/
Has -0- B12 despite what some say to the contrary.
Tempeh: http://www.dietandfitnesstoday.com/vitamin-b12-in-tempeh.php
Has a very low amount of B12 at 1 - 2% of the government recommended daily amount.
https://veganhealth.org/vitamin-b12/ A more complete article.

Many people who eat meat are being found to be B12 deficient. Tuft University researchers, analyzing data from the large-scale Framingham Offspring Study, found that nearly 40 % of the participants aged twenty-six to eighty-three had plasma B12 levels in the “Low normal” range- a level at which many people begin to experience neurological problems.1 Smaller studies report that 15-20 percent of seniors have a vitamin B12 deficiency.2 A recent study found that 40 percent of hospitalized elderly patients had low or borderline serum B12 levels.3

Over 80 percent of long-term vegans who do not adequately supplement their diet with B12 and over 50 percent of long-term vegetarians, show evidence suggestive of B12 deficiency.4

The CDC reported that B12 deficiency is present in every 1 out of 31 people over the age of 50 but this is underreported because the baseline level used is too low.

Here are some symptoms of B12 deficiency: Early signs are unusual fatigue, faulty digestion, no appetite, nausea and loss of menstruation. Later signs include numbness and tingling of the hands and feet, nervousness and diarrhea.

There are two common tests, a blood test for B12 and a urine test. The urine test, while not completely accurate is better. You can have a false high B12 reading if you eat leafy greens, drink green drinks or take folic acid. High homocysteine levels in the blood may indicate a B12 deficiency as does enlarged red blood cells.

B12 is only present in animal products and is highest in organ meats and sardines. If you are deficient or are vegan or vegetarian, you can take a 5000-microgram sublingual tablet of the methyl cobalamin B12 under your tongue daily or get shots. When food is fortified with B12 or is in supplements, it is not well absorbed if you are B12 deficient because adequate stomach acid is necessary for absorbing B12 through the digestive tract. Adequate stomach acid requires B12. Some people don’t respond to the B12 under the tongue and need to get shots. If you need shots, ask the doctor for shots that don’t have as many preservatives.

People eating meat who are B12 deficient may have poor digestion from eating a too rich modern diet. They are not absorbing the B12 from food.

There are no vegan sources of B12 in foods. The B12 in shots and pills is appropriate for vegans because it has no animal products.

A good idea is for everyone over 60 is to take B12 weekly or daily even if you eat natural meats.

1 Judy McBride, Agricultural Research Service website, U. S Department of Agriculture, August 2, 2000. http://www.ars.usda.gov/is/pr/2000/000802.htm
2 Shahar, A., Feiglin, L., Shahar D, R., Levy, S., and Seligsohn, U. Journal of Nutrition, Health and Aging (2001)       5:124-7
3 Could It Be B12 by Sally Pacholok and Jeffery Stuart. You can find more information about B12 in this excellent book, 
4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2933506/ This study shows that many people including non-vegetarians are at very low levels of B12 because what they think is sufficient is not.   
https://www.nature.com/articles/ejcn201446 more information