Why Common Doesn’t Mean Normal: Rethinking Gut Health and Chronic Digestive Issues
Digestive issues are increasingly prevalent in today’s world, where modern lifestyles and dietary habits often work against our health. Bloating, acid reflux, and irregularity have become so common that many people assume they are just a normal part of life. In my experience, it’s not uncommon to be told that these symptoms are simply something to live with—just another statistic in a growing health crisis. If you bring up your own gut health struggles, chances are, someone else will say, “I have the same problem.” But while these issues may be common, it doesn’t mean they are normal.
In the United States alone, an estimated 60–70 million people suffer from digestive disorders, with conditions like IBS, GERD, and leaky gut becoming increasingly common. Conventional medicine often treats these conditions as lifelong diagnoses, offering medications to manage symptoms rather than addressing the underlying causes. But what if there were ways to support your gut health and actually improve your symptoms? The good news is that there are. Let’s explore what’s really happening with digestive health and how you can take control of yours.
The Most Common Gut Issues
While digestive problems come in many forms, certain conditions are particularly common. Understanding these disorders can help you identify patterns in your own health and take steps to address the root cause.
Irritable Bowel Syndrome (IBS)
IBS is a functional digestive disorder affecting an estimated 10–15% of adults in the US, though many remain undiagnosed. It is characterized by bloating, abdominal pain, gas, diarrhea, and constipation. The exact cause is unknown, but contributing factors include gut-brain interactions, abnormal motility, and microbial imbalances in the gut.
Gastroesophageal Reflux Disease (GERD)
GERD occurs when stomach acid or bile flows back into the esophagus, causing heartburn, chest discomfort, and regurgitation. Affecting about 20% of the U.S. population, GERD can lead to long-term complications like esophageal inflammation, Barrett’s esophagus, and even esophageal cancer if left untreated.
Increased Intestinal Permeability (aka “Leaky Gut”)
Leaky gut is a condition in which the integrity of the intestinal lining is compromised, allowing bacteria, toxins, and undigested food particles to enter the bloodstream. While research is still evolving, studies suggest that increased intestinal permeability is linked to autoimmune diseases, chronic inflammation, and metabolic disorders.
Small Intestinal Bacterial Overgrowth (SIBO)
SIBO occurs when bacteria that typically belong in the large intestine migrate into the small intestine, leading to bloating, diarrhea, and nutrient malabsorption. Research suggests that up to 78% of individuals with IBS may also have SIBO, making it a major contributor to gut dysfunction.
Celiac Disease & Gluten Sensitivity
Celiac disease is an autoimmune disorder where ingesting gluten triggers an immune response that damages the small intestine, leading to nutrient malabsorption. It affects about 1% of the population, but many more people experience non-celiac gluten sensitivity, which can cause bloating, fatigue, headaches, and digestive discomfort without the autoimmune component.
The Long-Term Health Impacts of Gut Issues
Gut issues are no joke, and ignoring them can have major consequences—it can set the stage for serious long-term health issues. Research has linked chronic gut inflammation and imbalances to a range of systemic conditions, including:
Autoimmune Conditions: Increased intestinal permeability has been associated with autoimmune diseases like rheumatoid arthritis, Hashimoto’s thyroiditis, and inflammatory bowel diseases (Crohn’s disease and ulcerative colitis).
Nutrient Deficiencies: A compromised gut can lead to malabsorption of key nutrients, causing conditions like anemia, chronic fatigue, weakened immunity, and bone loss.
Hormonal Imbalances: The gut plays a significant role in regulating hormones such as estrogen, cortisol, and thyroid hormones. Imbalances in gut bacteria can contribute to estrogen dominance, adrenal dysfunction, and metabolic disturbances.
Mental Health Issues: The gut-brain connection is well-established, with research showing that gut dysbiosis can contribute to anxiety, depression, and cognitive impairment by disrupting serotonin and dopamine production.
Chronic Inflammation: Poor gut health can drive systemic inflammation, which has been linked to heart disease, type 2 diabetes, and neurodegenerative conditions like Alzheimer’s.
The Biomedical Approach—And Why It Falls Short
Most conventional treatments for digestive disorders focus on managing symptoms rather than addressing the underlying causes. While medications can provide temporary relief, they often do little to resolve the root issue, leaving many people feeling stuck in a cycle of discomfort and frustration.
Common Approaches in Conventional Medicine:
Medications as First-Line Treatment – Proton pump inhibitors (PPIs) for GERD, laxatives for constipation, antispasmodics for IBS, and antibiotics for SIBO are commonly prescribed. While these can help control symptoms in the short term, they don’t address the root cause of the issue.
A “Manage It for Life” Mentality – There is currently no widely accepted cure for conditions like IBS or increased intestinal permeability ("leaky gut"). Patients are typically told to manage symptoms indefinitely, often with little guidance on how to do so beyond medication.
Minimal Focus on Diet and Lifestyle – Despite evidence that diet, stress, and inflammation play a major role in gut health, these factors are rarely emphasized in conventional treatment plans. Many people are left to figure out dietary and lifestyle changes on their own.
When Medications Do More Harm Than Good
While some medications provide temporary relief, long-term use can actually worsen gut health. Some common medications prescribed for gut disorders include:
PPIs (for example, Nexium, Prilosec): Reduce stomach acid, which may relieve reflux but can lead to poor digestion, bacterial overgrowth, and nutrient deficiencies over time.
Laxatives: Regular use can lead to dependence, weakening the body’s natural ability to eliminate waste and making constipation worse.
Antibiotics for SIBO: While they help reduce bacterial overgrowth, they can also wipe out beneficial gut bacteria, leading to future imbalances and a higher likelihood of recurrence.
Reducing Gut Inflammation Naturally
1. Eliminate (or Significantly Reduce) Seed Oils
One of the biggest changes Karl and I made for our gut health was removing highly processed seed oils (think: soybean, canola, sunflower, and corn oil). These oils are heavily processed and high in omega-6 fatty acids, particularly linoleic acid. While omega-6 fats are essential for our bodies in small amounts, excessive consumption, especially without enough omega-3s to balance them, can contribute to chronic inflammation.
What the Research Says:
A study from the University of California found that a diet high in soybean oil disrupts gut bacteria, reducing beneficial microbes and increasing harmful bacteria (E. coli). This shift can weaken the gut lining, contributing to leaky gut and chronic inflammation.
Excessive omega-6 intake has been linked to systemic inflammation, which plays a role in digestive disorders, autoimmune diseases, and metabolic conditions.
Better Fat Choices for Gut Health:
Extra Virgin Olive Oil: Rich in antioxidants and anti-inflammatory compounds
Avocado Oil: Supports digestion and the gut lining
Grass-Fed Butter or Ghee: High in gut-friendly fatty acids like butyrate
Coconut Oil: Contains antimicrobial properties that support gut balance
Grass-Fed Tallow: A nutrient-dense source of healthy fats, rich in fat-soluble vitamins (A, D, E, and K) and beneficial for gut lining integrity.
Seed oils are found in many processed and restaurant foods, so being mindful of your intake can have a significant impact on your gut health.
2. Reduce Processed Foods
Most processed foods are filled with artificial additives, preservatives, and refined sugars, all of which can harm digestion and disrupt the gut microbiome.
How Processed Foods Impact Gut Health:
Artificial preservatives and additives can kill beneficial gut bacteria, leading to an imbalance in the microbiome.
Refined sugars feed harmful bacteria, increasing gut inflammation and contributing to bloating, irregular digestion, and even mood swings.
Highly processed carbs spike blood sugar and contribute to metabolic dysfunction, which can stress digestion and lead to further gut irritation.
How to Reduce Processed Foods:
Prioritize whole, unprocessed foods (think: limited ingredient foods)—grass-fed, pasture-raised meats and eggs, organic vegetables and fruits.
Swap packaged snacks for homemade versions with clean ingredients.
Check ingredient labels and avoid foods with long lists of unrecognizable ingredients.
Cutting back on processed foods is one of the most effective ways to reduce inflammation and restore balance in our gut.
3. Cut Back on Alcohol
Alcohol has a significant impact on gut health. It disrupts the gut microbiome, weakens the intestinal barrier, and contributes to leaky gut, making it harder for your body to properly digest and absorb nutrients.
How Alcohol Affects Digestion:
Kills beneficial gut bacteria, leading to imbalances in the microbiome.
Weakens the gut lining, making it easier for toxins and harmful bacteria to enter the bloodstream.
Interferes with nutrient absorption, leading to deficiencies in B vitamins, magnesium, and zinc.
What to Do Instead:
If you’re not ready to eliminate alcohol entirely, try reducing your intake and choosing cleaner options without added sugars or additives.
4. Be Mindful of Oxalates (If You’re Sensitive)
Oxalates are naturally occurring compounds found in foods like spinach, almonds, sweet potatoes, and beets. While they don’t cause issues for everyone, some individuals struggle with oxalate sensitivity, which can lead to digestive discomfort, kidney stones, and inflammation.
Signs You May Be Sensitive to Oxalates:
Frequent bloating or digestive distress after eating high-oxalate foods.
History of kidney stones or urinary issues.
Joint pain or unexplained inflammation.
If You Suspect Oxalate Sensitivity:
Steam or boil high-oxalate foods to reduce their content.
Pair oxalate-rich foods with calcium-rich sources (calcium binds to oxalates, making them easier to process).
Focus on gut-friendly, low-oxalate vegetables like cucumbers, zucchini, and squash.
5. Eat More Gut-Healing Foods
Eliminating harmful foods is just one part of the equation—adding in gut-supportive foods helps repair and strengthen the digestive system.
Best Foods for Gut Health:
Bone Broth: Supports gut lining repair with collagen and amino acids (try our OWL Venice Beef Bone Broth Elixir!)
Fermented Foods: Sauerkraut, kefir, kimchi, and yogurt provide natural probiotics to balance gut bacteria.
Grass-Fed Meats, Pasture-Raised Eggs, & Wild-Caught Fish: Rich in omega-3s, high-quality protein, and essential nutrients that support gut health and reduce inflammation.
Cooked, Easy-to-Digest Vegetables: Promote digestion while minimizing irritation from excessive fiber.
6. Manage Stress & Improve Digestion
Stress has a direct impact on digestion. When you’re constantly in a state of fight-or-flight, your body deprioritizes digestion, making it harder to break down food, absorb nutrients, and maintain a balanced gut microbiome.
Ways to Reduce Stress for Better Digestion:
Practice deep breathing before meals to activate the parasympathetic nervous system (your “rest and digest” mode).
Incorporate yoga (our personal favorite!), meditation, or gentle movement to regulate stress hormones.
Eat slowly, chew food thoroughly (25-35 times), and avoid distractions while eating to improve digestion.
Even simple habits—like taking a few deep breaths before eating and chewing food more thoroughly—can significantly improve gut function.
Although digestive disorders are common, they are not a normal part of health—nor are they something you have to endure forever. Rather than relying solely on medication to suppress symptoms, true healing starts by addressing the root causes—reducing inflammation, optimizing your diet, and supporting overall gut function. By eliminating inflammatory foods like seed oils, cutting back on processed foods, and incorporating nutrient-dense, gut-supportive ingredients, you can take control of your digestive health.
And I know this firsthand. For years, I struggled with IBS and GERD, believing that discomfort was just something I had to live with (because that is what I was told). But after making intentional changes to my diet and lifestyle, I no longer experience symptoms. Healing is possible. If you’re feeling stuck, know that you’re not alone—and that there are real, sustainable ways to support your gut and reclaim your health.
Resources
Cleveland Clinic. (2023). Seed oils: Are they actually toxic? Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/seed-oils-are-they-actually-toxic
Gastroenterology Consultants of San Antonio. (2024). The top foods to avoid for a healthy gut. https://www.gastroconsa.com/the-top-foods-to-avoid-for-a-healthy-gut
HiFas Da Terra. (2024). Processed foods and digestive health: Medicinal mushrooms for detox. https://hifasdaterra.com/en/blog/processed-foods-and-digestive-health-medicinal-mushrooms-for-detox
Johnson, G. H., & Fritsche, K. (2014). Effect of dietary linoleic acid on markers of inflammation in healthy persons: A systematic review of randomized controlled trials. https://doi.org/10.1016/j.jand.2012.03.029
Medical News Today. (2023). Sugar and inflammation: The link between your diet and chronic disease. https://www.medicalnewstoday.com/articles/318630
University of California. (2023). Widely consumed vegetable oil leads to unhealthy gut. University of California News. https://www.universityofcalifornia.edu/news/widely-consumed-vegetable-oil-leads-unhealthy-gut
University of Chicago. (2024). Food preservatives and gut microbiome. Biological Sciences, University of Chicago. https://biologicalsciences.uchicago.edu/news/food-preservatives-gut-microbiome
University of Queensland. (2024). If you’re worried about inflammation, stop stressing about seed oils and focus on the basics. https://public-health.uq.edu.au/article/2024/02/if-you%E2%80%99re-worried-about-inflammation-stop-stressing-about-seed-oils-and-focus-basics