The Impact of Gut Health on Blood Sugar levels
The Relationship between Gut Health
& Blood Sugar Balance
Gut health and blood sugar balance are intricately connected through a complex interplay of physiological mechanisms. Understanding this link makes it easier to recognise and be aware of its far-reaching impact on various health conditions and overall wellbeing.
The gut microbiome refers to the trillions of microorganisms housed within the gastrointestinal tract, which plays a pivotal role in maintaining the body's internal equilibrium. When the gut microbiome is in balance, it ensures effective digestion and absorption of nutrients from food, including carbohydrates.
When carbohydrates are broken down during digestion, they are primarily converted into two types of sugars: glucose and fructose. Glucose is absorbed directly into the bloodstream, affecting your blood glucose levels or more generally, blood sugar levels, and serves as the body's primary source of energy. Glucose can be used by cells for fuel or stored as glycogen in the liver and muscles for later use. Fructose, on the other hand, primarily goes to the liver, where it is metabolised and can be converted into glucose or stored as fat. These different types of sugars are then distributed throughout the body to provide energy and support various metabolic processes.
A well-balanced gut microbiome contributes to stable blood sugar levels by modulating the rate at which these sugars are absorbed into the bloodstream. When the microbiome is diverse and populated with beneficial bacteria, it promotes a slower, more controlled release of sugars into the blood, helping to prevent rapid spikes and crashes in blood sugar, otherwise known as the blood sugar rollercoaster. Stability in blood sugar levels is pivotal for overall wellbeing, as it ensures that the body's energy needs are met consistently and avoids the associated problems of hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar).
The Blood Sugar Rollercoaster & Cravings
When blood glucose levels fall below baseline (the lower end of the “normal” zone), you can experience a sudden energy crash, headaches, shivers and cold, as well as intense cravings for foods high in sugar. This is the body’s way of saving you from potentially dying back in the evolutionary days when food was scarce. However now when highly processed foods are available within a few clicks on the phone or just around the corner, this response becomes more problematic. What happens is: blood sugar levels are low → cravings → eating foods high in sugar → blood sugar rises rapidly bringing about a sharp spike → the energy from simple sugars is absorbed rapidly and not maintained for a decent period of time → you get hungry soon after, as blood sugar levels shoot back down. This results in an ongoing cycle of cravings followed by an energy crash, followed by more cravings. At the end of it all, you feel physically uncomfortable, exhausted, hungry and likely ridden with guilt. Over the long term, regular blood sugar spikes and dips, and elevated blood sugar levels can lead to type II diabetes.
How a Well-Balanced Gut Microbiome Contributes to Stable Blood Sugar Levels
Fermentation of Fibre: A diverse and healthy gut microbiome efficiently breaks down dietary fibre from complex carbohydrates found in fruits, vegetables, and whole grains. During this process, gut bacteria ferment fibre into short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate. SCFAs have several beneficial effects, including enhancing insulin sensitivity, reducing inflammation, and modulating the release of hormones that affect blood sugar levels.
Gut Hormone Regulation: The gut microbiome influences the production of gut hormones like glucagon-like peptide-1 (GLP-1) and peptide YY (PYY). These hormones play a role in regulating appetite, food intake, and the rate at which the stomach empties its contents. By influencing these hormones, a balanced gut microbiome can slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar after meals.
Inflammation and Insulin Resistance: Dysbiosis, or an imbalanced gut microbiome when there are more harmful gut microbes than beneficial ones, can lead to chronic low-grade inflammation. Inflammation can interfere with the body's insulin signalling pathways, contributing to insulin resistance. When the body becomes resistant to the effects of insulin, requiring more and more of it to be released from the pancreas, it struggles to regulate blood sugar effectively, leading to elevated glucose levels. A well-balanced gut microbiome, on the other hand, can help reduce inflammation and promote insulin sensitivity.
Gluconeogenesis: Some gut bacteria are capable of modulating gluconeogenesis, a process in which the liver produces glucose from non-carbohydrate sources. One example of such bacteria is Bacteroides thetaiotaomicron. It can affect the expression of genes involved in these processes, potentially impacting the body's overall blood sugar levels by regulating the liver's glucose output.
Metabolism of Bioactive Compounds: The gut microbiome metabolises bioactive compounds found in food, such as polyphenols and phytonutrients. These metabolites can positively influence blood sugar regulation by affecting glucose transporters and insulin signalling pathways. One important glucose transporter involved in blood sugar regulation is GLUT4 (Glucose Transporter 4). GLUT4 is primarily found in fat and muscle cells and plays a crucial role in facilitating the uptake of glucose from the bloodstream into these cells. The activity of GLUT4 is regulated by insulin.
Metabolites produced by the gut microbiome can affect glucose transporters and insulin signalling pathways in the following ways:
Enhancing Insulin Sensitivity: Some gut microbiome metabolites, like short-chain fatty acids (SCFAs) such as butyrate, have been shown to improve insulin sensitivity. They do so by promoting the activation and translocation of GLUT4 to the cell membrane, making it more efficient at transporting glucose into the cells. This, in turn, helps lower blood sugar levels.
Reducing Inflammation: Gut metabolites can have anti-inflammatory effects. Inflammation can impair insulin signalling pathways, leading to insulin resistance. By reducing inflammation, these metabolites can enhance insulin sensitivity.
Modulating Hormones: Metabolites can influence the production of hormones like incretins, which regulate insulin release and blood sugar levels. For example, some metabolites can stimulate the secretion of glucagon-like peptide-1 (GLP-1), which enhances insulin release and reduces blood sugar levels.
The Impact of the Gut-Blood Sugar Axis on Health Conditions
The link between gut health and blood sugar balance has significant implications for a range of health conditions. Imbalances in the gut microbiome, often associated with a diet high in processed foods, sugar, and low in dietary fibre, can lead to a condition known as dysbiosis, as mentioned previously, which can disrupt blood sugar control. Chronically elevated blood sugar levels, often associated with conditions like insulin resistance and metabolic syndrome, can trigger chronic low-grade inflammation in the body, contributing to various inflammatory conditions, including atherosclerosis - a precursor to cardiovascular disease.
Additionally, prolonged high blood sugar levels are a significant risk factor for obesity, as excess glucose can be stored as fat. This link between blood sugar and obesity further exacerbates inflammation, as fat tissue releases inflammatory chemicals. Inflammatory skin conditions, such as eczema or psoriasis, as well as joint inflammation (rheumatoid arthritis) are other examples of health issues, resulting from unstable blood glucose levels. Also, high blood sugar can have a direct impact on mood and mental health, potentially contributing to anxiety and depression, as it disrupts neurotransmitter function and neuronal pathways.
Furthermore, chronically elevated blood sugar levels can be particularly relevant to conditions that affect female health and encourage the development of conditions, such as Polycystic Ovary Syndrome (PCOS). High blood sugar and insulin resistance can lead to hormonal imbalances that are commonly associated with PCOS, including increased androgen levels and disrupted menstrual cycles. These imbalances can lead to symptoms like irregular periods, acne, and hirsutism (excess hair, mostly on the face and chin), affecting both reproductive and overall health in women. Hence, the connection between blood sugar regulation and various health conditions underscores the importance of maintaining stable blood sugar levels for overall well-being.
Summary
The connection between gut health and blood sugar balance is a pivotal aspect of overall wellbeing. A balanced gut microbiome supports stable blood sugar levels, which in turn can significantly impact numerous health conditions and reduce the risk of various metabolic and inflammatory disorders. This is because a diverse gut microbiome not only enhances nutrient absorption but also aids in the production of short-chain fatty acids, which play a role in insulin sensitivity. A well-maintained gut microbiome, fueled by a diet rich in fibre, whole foods, and fermented products, can contribute to more stable blood sugar levels and overall improved health. Recognising the importance of this link emphasises the need for dietary choices that promote gut health and, consequently, general wellness.
Symptoms to Look Out For
Several symptoms can indicate imbalances in the gut microbiome and potential issues with elevated blood sugar levels. These include:
Digestive Disturbances: Persistent digestive problems like bloating, gas, diarrhoea, or constipation may suggest an imbalance in the gut microbiome.
Food Cravings: Frequent cravings for sugary or carbohydrate-rich foods can be a sign of unstable blood sugar levels.
Increased Thirst and Urination: Frequent thirst and urination can be indicative of high blood sugar levels and potential glucose dysregulation.
Fatigue: Chronic fatigue, especially after meals, can be associated with blood sugar spikes and dips.
Weight Changes: Unexplained weight gain or difficulty losing weight, despite a healthy diet and exercise, can be related to blood sugar issues.
Skin Problems: Skin conditions like acne, eczema, or excessive dryness can sometimes be linked to gut imbalances and blood sugar fluctuations.
Mood Swings: Frequent mood swings, irritability, or anxiety may be associated with blood sugar instability.
Crash After Meals: Feeling extremely tired or experiencing a significant energy slump after eating a meal can be a sign of blood sugar imbalances.
Hormonal Irregularities: Irregular menstrual cycles or hormonal imbalances in women can be related to high blood sugar levels and insulin resistance.
Increased Infections: Frequent or hard-to-resolve infections, especially yeast infections, may indicate an altered gut microbiome.
When Should You Seek Professional Help?
It's important to note that these symptoms may also be related to other health conditions, and not all of them necessarily point to gut or blood sugar issues. If you experience persistent or concerning symptoms, it's advisable to consult with a healthcare professional for a thorough evaluation and diagnosis.
If you’re struggling with one or more of the symptoms above, or if you’re not sure what gut healthy and blood sugar balancing nutrition looks like but would like to learn, or if you need help addressing issues related to your relationship with food and body image, continue reading.
I have worked with over 700 clients via the NHS, as well as privately helping people with all of the above, which led to me to develop my own signature approach - the Honestly Method. Together we can break free from diets and work towards food freedom, get you to start craving balance instead of sugar, and nourish your gut. This will in turn have multiple positive effects on many other health concerns you may have, so you can be your healthiest, most radiant self.
Get in Touch & Stay Connected
If you’d like to find out more about me as a nutritionist and the Honestly Method, head to the Honestly website and make sure to check out Honestly Instagram for lots of educational videos and nutritious recipes. You can also get in touch with me directly by dropping me an email.
