Transform Your Health: Functional Nutrition and Gut Microbiome Testing Explained
Let's talk about food.
You're no stranger to hearing phrases like, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper," "You are what you eat," or, our favorite, "An apple a day keeps the doctor away."
Sure, it's a catchy saying that teaches children to choose fruits and veggies over cookies and ice cream to avoid trips to the doctor's office. But if we look at the phrase more symbolically, it's really getting at the idea that making healthy choices daily can help you avoid illness and maintain good health in the long run. It's not just about the apples themselves but about the habit of prioritizing nutrition and self-care.
But what if you do prioritize these things—like apples, and yoga, and getting enough sleep—and somehow you're still experiencing cystic acne, chronic anxiety, bloating and inflammation…
So you go to the doctor, get a prescription, and get vague advice about changing your diet.
Change my diet? Like avoid processed foods? I do that. Drink less caffeine and alcohol? Check. Increase my water intake? I always have my Stanley more than half full. More veggies? Fewer carbs? What does "change your diet" even mean?!
Let the Googling begin.
Sure, you could go by the most up-to-date, government-mandated sources, like the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), which both provide dietary guidelines for nutrition (think The Food Pyramid we all learned in school). But these are simply guidelines, a one-size-fits-all approach that hasn't seemed to work for you. You wouldn't fill your closet with one-size-fits-all clothes. And those go *on* your body. Why would you accept one-size-fits-all nutrition?
So, you turn to social media, friends, or family. You hear how Whole 30/intermittent fasting/juice cleansing/insert any other fad diet here has been "life-changing."
Figuring out what to eat for your body and sticking to a diet can feel restrictive and impossible. There's so much conflicting information out there:
Are eggs good or bad?
And carbs? How do we feel about carbs today? What about strawberries? Do they really cause inflammation? Anyone check with Tom Brady lately?
Should I be juice cleansing every once in a while or should I just drink juice every day?
Is it better if I go full vegan? Vegetarian? What's the one where you eat only fish protein?
How do you know if any of this will work for you? There's plenty of data out there to support specific diets in general, but how do you get data that is specific to you?
We sat down with RITUALI practitioner and Functional Gut Health Dietitian Rachel Doyle MS, RD, LDN, to dive into all of this. But let's start here: everybody's body is different. What works for your friend, that influencer, or Miss Magazine Cover Girl might not work for you. To take it a little deeper, your DNA is unique to you, and that's what makes up your entire physical being. It only makes sense that there's a unique approach to how you nourish your body.
Do you know what else is just as unique? Your gut microbiome.
Each person's microbiome is like a fingerprint with unique bacteria, viruses, fungi, and other microbes. We acquire these bacteria from the moment we're born, and they evolve based on factors like diet, physical contact, travel, and living environment. An "industrialized microbiome" tends to have less diversity, which can result from being born via C-section, consuming processed foods, or taking antibiotics. The good news is that the gut is adaptable and can change when we alter our eating habits.
So you're telling me the answers to my chronic issues are literally inside of me?
Enter Functional Nutrition.
In short, functional nutrition is driven by the principle that food is medicine.
Functional nutrition is more concerned with the quality of your food and how it makes you feel. It's about nourishing your body with whole, nutrient-dense foods that give you the energy and vitality you need to thrive. And this approach is all about prevention! Functional nutrition wants to identify potential health issues before they become big problems and take proactive steps to keep your body in tip-top shape.
So, with that little gem in mind, what if we told you that the right foods and nutrients could help alleviate, if not treat, chronic symptoms and illnesses like:
IBS, IBD, and acid reflux
Insulin resistance
High blood pressure & cholesterol
PCOS & adrenal dysfunction
Anxiety & depression
Chronic fatigue
Eczema
Acne
Psoriasis
And the list can go on and on…
Functional nutrition is all about getting to the root of your health issues. It takes into account all your body's unique quirks and needs, so you're not just following some cookie-cutter plan that may or may not work for you. It's like having a tailored dress for your body instead of trying to squeeze into something straight off the rack.
Sounds legit. So how does it work?
By starting with functional lab testing. Instead of just looking at the basics, like your cholesterol or blood sugar levels, functional lab testing goes above and beyond to give you a complete picture of your health. Think of it like this: if your body is a car, traditional lab testing is like checking the oil and making sure the tires are inflated. Functional lab testing, on the other hand, is like hooking your car up to a high-tech diagnostic machine that can tell you everything from the health of your engine to the state of your transmission.
The cool thing about functional lab testing is that it is focused on finding solutions, not just diagnosing problems. Once you have a clear picture of what's going on in your body, you can work with a functional nutritionist to create a personalized plan to address any imbalances or deficiencies.
The best part is that functional lab testing empowers you to control your health.
Let's take a deeper look.
Let’s get FUNC-TION-AL! FUNC-TION-AL! I wanna get FUNC-TION-AL!
According to the Institute for Functional Medicine, functional nutrition is "a personalized approach to health care that focuses on identifying and addressing the root causes of disease and promoting optimal wellness through nutrition and lifestyle modifications."
Functional nutrition emphasizes the importance of viewing the body as an interconnected system, recognizing that imbalances in one area can impact the functioning of other systems. By taking a holistic approach, functional nutrition practitioners aim to understand the unique needs of each individual and develop personalized nutrition and lifestyle plans to support optimal health and well-being.
The key principles of this "food is medicine approach" include:
Individualized Approach: Recognizes that each person has unique nutritional needs based on genetics, environment, lifestyle, and health status. What works for one person may not work for another.
Whole Foods Emphasis: Prioritizes whole, minimally processed foods that are nutrient-dense and rich in vitamins, minerals, antioxidants, and phytonutrients. This includes fruits, vegetables, whole grains, lean proteins, healthy fats, and herbs/spices.
Balanced Macronutrients & Blood Sugar Regulation: Promotes a balance of macronutrients (carbohydrates, proteins, and fats) to support energy production, blood sugar balance, hormone regulation, and overall health. The specific ratio of macronutrients may vary depending on individual needs and health goals.
Gut Health: Emphasizes the importance of gut health in overall well-being. Supports a diverse microbiome through the consumption of prebiotic and probiotic-rich foods, as well as a variety of fiber-rich foods that promote digestive health.
Mind-Body Connection: Recognizes the interconnectedness of physical, mental, emotional, and spiritual health. Considers the impact of stress, sleep, exercise, and mindfulness practices on nutritional status and overall well-being.
Education and Empowerment: Empowers individuals to take an active role in their health by providing education, resources, and support to make informed dietary choices and lifestyle changes that promote optimal health and vitality.
The importance of functional nutrition lies in its ability to address chronic health conditions and promote overall wellness. Many chronic diseases, such as obesity, diabetes, cardiovascular disease, and autoimmune disorders, have been linked to poor diet and lifestyle choices. By addressing these underlying factors through functional nutrition, you can improve your health outcomes and reduce your risk of developing chronic diseases.
According to functional medicine, there are five main root causes of disease:
Nutrient deficiencies: When the body lacks essential vitamins, minerals, and other nutrients, it can lead to various health issues. These deficiencies can be caused by poor diet, malabsorption, or increased nutrient demands due to stress or chronic illness.
Inflammation: Chronic inflammation is a common factor in many diseases, such as autoimmune disorders, cardiovascular disease, and neurological conditions. Inflammation can be triggered by factors like poor diet, environmental toxins, stress, and infections.
Toxin exposure: Exposure to environmental toxins, such as heavy metals, pesticides, and chemicals, can contribute to oxidative stress, inflammation, and cellular damage, leading to various health problems.
Gut dysbiosis: An imbalance in the gut microbiome, known as gut dysbiosis, can lead to a wide range of health issues, including digestive disorders, autoimmune diseases, and mental health problems. Factors like poor diet, antibiotics, and stress can disrupt the delicate balance of gut bacteria.
Hormonal imbalances: Hormonal imbalances can cause a wide array of symptoms and contribute to conditions like thyroid disorders, adrenal fatigue, and reproductive health issues. These imbalances can be triggered by factors such as stress, poor diet, environmental toxins, and genetic predispositions.
Understanding what is going on in our bodies helps us figure out what we need to put in or take out of our diet. This is where functional lab testing comes in.
Test, Don’t Guess
We've asked RITUALI practitioner and Functional Gut Health Dietitian Rachel Doyle MS, RD, LDN, to explain more about functional lab testing:
RD: There are a number of tools we can use. A qualified practitioner can utilize functional lab tests along with an in-depth analysis of each individual client to assess and identify the root causes of symptoms and design a tailored plan to help that client heal and optimize their health. Functional lab testing allows us to 'test, not guess' and, therefore, find the right answers much quicker, allowing for expedited healing. These include:
Gut microbiome (or stool tests) like the GI MAP
Hormone testing like DUTCH
Mineral testing like HTMA (Hair Tissue Mineral Analysis)
Micronutrient testing like Spectracell or Vibrant America
In-depth blood labs like full thyroid panel or full iron panel
Food sensitivity testing like MRT
Many more based on each specific case can include things such as testing for mold, heavy metals, toxins, etc.
What lifestyle factors beyond diet (and what shows up in labs) might be influencing a client’s health?
RD: Sleep and stress management are so important for overall health. Each has a major impact on metabolism, gut health, hormone regulation, immune function, and energy levels. Physical activity is important for metabolism, blood sugar regulation, muscle and bone health, and mental health. Environmental factors and toxin exposure examples that could have a negative effect on overall health include:
Increased stress and inflammation in the body
Gut dysfunction and digestive problems
Respiratory issues & cardiovascular problems
Neurological disorders
Infertility & other reproductive issues
What can you expect before, during, and after a session?
RD: Prior to a functional nutrition consultation, you'll complete forms and questionnaires so that during your session, your practitioner can gather an in-depth picture of your health history, symptoms, eating habits, lifestyle, and goals. Then, they will recommend specific action items for dietary, supplement, and lifestyle changes to get started on right away. They may also discuss your options for different functional lab testing and why those specific tests would be beneficial to you.
It's best to have your functional lab tests interpreted by an experienced practitioner. They will be able to identify which types of tests will be the most useful for your unique case, and they're skilled at interpreting the tests and making the most effective recommendations. You can save a lot of time and trial and error by working with an experienced practitioner.
Since everyone is unique, what works for one person is often different from what works for someone else. It's important to consider background, lifestyle, tastes, and preferences when designing a nutrition and lifestyle plan for a client. The test results can help tailor and refine the recommendations.
Functional lab testing is also a very useful tool in determining the best supplements. The supplement industry is not regulated, and taking the wrong supplements (or too many in general) can actually make symptoms worse and cause further imbalances in the body. A few examples:
Iron supplements can cause digestive symptoms like constipation or heartburn
Herbal supplements like ashwagandha can be calming for some people and increase anxiety in other people (an example of the personalized approach being important)
DIM is a common supplement for estrogen dominance, and a lot of people start taking it based on common estrogen dominance symptoms, but without testing, they may actually have other hormonal imbalances, and lowering their estrogen won't make them feel any better
What are some examples of functional lab testing pointing out something conventional medicine missed?
RD: Client A had heartburn, acid reflux, and abdominal pains after eating (all common h. pylori symptoms). Their GI doctor did a breath test for h. pylori and it came back negative. We did a GI MAP test and h. pylori showed up there. I recommended a supplement protocol + nutrition and lifestyle changes to address the h. pylori and their digestive symptoms went away.
Client B had chronic fatigue and anxiety. She visited multiple doctors, and they all said her labs looked good, and they couldn't find anything wrong with her. We did an HTMA test and found that her minerals were low, and her body had been responding poorly to stress. We increased her minerals with specific foods and mineral mocktails and created a stress-management practice. Her energy levels increased drastically, and she finally felt like herself again.
What are some strategies for implementing lifestyle changes to support functional nutrition goals?
RD:
Make a plan. Set SMART goals that are Specific, Measurable, Achievable, Relevant, and Time-bound
Start small and implement changes gradually
Build habits and rituals that make sense in YOUR life
Surround yourself with a supportive community including practitioners, groups, friends, family
Why did you become a functional dietitian?
RD: I struggled with digestive issues and anxiety for most of my 20s and early 30s. I saw different doctors and tried elimination diets, but none of them really made a difference. My first introduction to functional medicine was when I went to see a functional medicine doctor, and our work together helped improve some of my symptoms. But the biggest healing came when I started to put all the pieces together myself: while developing my nutrition counseling business, I learned more about functional lab testing, root cause medicine, and nervous system regulation, and with the help of various coaches and healers, I was finally able to understand my symptoms and start healing.
Do you have any advice on finding a qualified functional nutrition practitioner?
RD: Things to look for in a functional nutrition practitioner:
Registered Dietitian Nutritionist (RD/RDN): RDs must complete specific education and training requirements and pass a national board exam. They also have a Bachelor's or Master's degree in nutrition.
Certification(s) in Functional or Integrative Nutrition
This is not required, but many functional nutrition practitioners have additional certifications. Some examples:
DIFM (Dietitians in Integrative and Functional Medicine) Certificate of Training Program
Some universities have master's programs that specialize in functional or integrative nutrition.
Continuing education and professional development
Experience working with clients that have conditions and goals similar to your own
Your Functional Nutrition Ritual Awaits
RITUALI can connect you with a functional dietitian who is ready to put your gut to the test. You can finally get answers to the questions you have surrounding your health—answers that will lead to preventative actions, alleviated symptoms, a better quality of life, and ultimately, a happier, healthier you. And that experience is definitely apples to oranges, friend!
