Nurturing Your Gut: The Key to a Healthier Mind and Body

Bloating, Breakouts & Brain Fog—Could Your Gut Be to Blame?

It feels like everyone (and their mother!) is struggling with digestive issues, low energy, breakouts, or just feeling off. Gut problems are nothing new, but lately, they seem to be hitting harder and more frequently.

Do a little digging, and you’ll find that the trillions of microbes in your gut influence far more than just digestion—they play a role in energy levels, mood, skin health, hormone balance, and even neurological conditions like Parkinson’s and Alzheimer’s. In fact, gut health is deeply connected to allergies, autoimmune diseases, and overall immune function.

Research is making one thing clear: gut health is central to overall well-being.

Yet, in a world filled with gut-disrupting stressors, keeping your microbiome healthy can feel like an uphill battle.

Keep reading for practical tips to support a thriving gut microbiome!

What is a Microbiome?

A microbiome is a collection of microorganisms—bacteria, fungi, viruses, and their genes—that live in a specific environment.

Believe it or not, you have microbial communities all over your body—on your skin, lungs, mouth, nose, genitals, and of course, your gut!

The gut microbiome refers to the trillions of microorganisms that live in your digestive tract—from your mouth all the way to your colon. Most of them reside in the large intestine, where they work together to support key functions in your body.

It’s estimated that 2,000–3,000 different bacterial species live inside us [1]—but when you consider their unique subspecies, that number could be exponentially higher! [2,3]

Bacteria: The More the Merrier?

Some bacteria can be harmful to us, while others are necessary to keep us healthy.

It’s not necessarily the number of bacteria we have in our gut that matters, but the ratio of good to bad, and importantly, the diversity of species in the microbiome.

Diversity in the microbiome is crucial for:

Healthy digestion - to break down everything from carbs to fiber, protein, fat, and more. We can’t digest all of this and expect to absorb the nutrients on our own! Bloated? You may not have the right balance of bacteria!
Strong immune system - the bacteria in our gut train our immune system to recognize friends from foes. For example, a food allergy occurs when a confused immune system mistakes harmless food for a threat, leading to an immune attack.
Protect against infection and Chronic diseases - in a similar way, a balanced community in the gut prevents the overgrowth of the bad stuff which can harm our health. An imbalanced gut microbiome can lead to inflammation, which underlies almost all chronic diseases like type 2 diabetes, dementia, inflammatory bowel disease, and Arthritis, and connections have even been made with autoimmune diseases like Parkinson’s. [4]
Metabolism and weight management - influencing how our bodies handle calories, our blood sugar, and whether we feel hungry or full. A lack of diversity has been linked to metabolic conditions like obesity and diabetes.
Detoxification - a diversity of bacteria can help break down and eliminate toxins from the body, protecting our internal organs from damage, and studies have shown that certain strains of bacteria can actually help eliminate toxins like BPA from our gut.
Healthy mood - The gut microbiome's influence extends far beyond preventing stomach cramps. Research into the gut-brain axis [5,6], a communication system that runs between the gut and the brain, is revealing how the diversity of bacteria in our gut can affect the release of chemicals, affecting mood, stress levels, and cognitive function. More on this later!

What Are the Signs of an Unhealthy Gut?

Digestive symptoms - gas, bloating, constipation, diarrhea, heartburn.
Unintentional weight changes - either weight gain or inability to gain weight.
Constant fatigue and sleep disturbances.
Skin issues - your skin can be a mirror of what’s going on in your gut.
Systemic inflammation - increases the risk of developing allergies, autoimmune disorders, heart disease, and other health issues over time.
Food intolerances, such as lactose intolerance, may be linked to an imbalance or suboptimal composition of gut bacteria. [7]

There may be other symptoms as well, so be sure to consult your doctor if you experience ongoing discomfort to rule out anything serious.

Tips to Support a Healthy Microbiome

There are a lot of commercially available tests out there to assess the quality and quantity of bacteria in your gut. Still, the reality is that most of them aren’t that accurate or reliable. Our guts contain thousands of bacterial species, and we don't fully understand the roles of many of them. Most tests measure only a small fraction of these species.

What we do know is that the more diverse your microbiome is, the better your health.

Tip #1: You are what you eat… good food supports the good bacteria!

Eat a balanced diet rich in fiber, probiotics, and prebiotics.

Probiotics, which are live beneficial bacteria, can be taken in pill form, but there are many natural ways to include them in your diet. Great sources of probiotics include kefir, sauerkraut, tempeh, kimchi, yogurt, and miso.
Prebiotics are the "food" that nourishes the beneficial bacteria in our gut. While sugary and highly processed foods feed harmful bacteria, foods high in fiber, such as oats, chickpeas, flaxseeds, fruits, and vegetables, support the growth of the good stuff. Pack in mushrooms, onions, and garlic to reduce inflammation and help the good bacteria thrive too!
Polyphenols, the colorful compounds in our food (like catechins in green tea), are feasted on by our gut bacteria. They essentially act like prebiotics, cultivating the growth of healthy bacteria.

Reduce processed foods and sugar intake - this stuff fuels the bad guys!

Eat your food slowly and chew thoroughly - 20 to 30 times per mouthful is recommended! Chewing stimulates the release of the enzymes that start to break down your food in the mouth before the stomach. This helps reduce digestive discomfort by the time the food reaches the intestines.

Tip #2: “First we make our habits, then our habits make us.”

Here are a couple of lifestyle habits we swear by:

Regular exercise - 150 minutes a week of moderate-intensity physical activity is recommended by the CDC [18] - that's just 2.5 hours of something like a brisk walk, dancing, riding a bike, or playing casual tennis!
Adequate sleep - aim for 7-8 hours per night minimum
Stay hydrated - to help prevent constipation and support the diversity of gut bacteria
Manage stress
- Meditating or yoga
- Nature walks outside
- Laughing and spending time with friends and family
- Reducing alcohol intake
- Self-massage - double benefits if you massage your gut to help relieve symptoms of constipation and get stool moving. Circular clockwise motions for 5-10 minutes do the trick:

Tip #3: The power of light is a gentle force, yet it has the strength to transform and heal… but have you tried red light?

Red Light Therapy (RLT) uses powerful LED bulbs or laser devices to deliver red and near-infrared wavelengths. It may help reduce inflammation, support blood flow, improve the appearance of blemishes and fine lines, and temporarily reduce pain in deep tissues or joints. By supporting the functioning of the mitochondria, the "powerhouses of the cells," red light therapy may promote overall energy and health.

Healthy mitochondria = healthy cells = healthy lives!

But can it help with gut health? Research is still in the early stages, but for those interested in the science, some intriguing studies are emerging. While not conclusive, there’s definitely something worth exploring. Let’s take a look!

The Studies: Red Light Therapy for a Healthy Gut

1. Parkinson’s Disease and the Gut-Microbiome Connection

Parkinson’s Disease (PD) is one of the most common neurodegenerative disorders, with research exploring how gut health might influence disease progression. As part of this effort, studies have looked at whether red light therapy can positively impact the gut microbiome and alleviate gastrointestinal symptoms often experienced by PD patients.

Study #1: Microbiome Diversity Retrospective Study

Participants: 12 individuals with Parkinson’s Disease
Method: LED (810 nm, 25-100 mW/cm²) and laser (904 nm, 47 mW/cm²) therapy to the head, neck, and abdomen.
Duration: 12 weeks, 1-3 sessions per week.
Results: Part 1 showed improvements in PD symptoms like mobility, cognition, balance, and fine motor skills. [9]
Part 2 stool samples showed a healthy shift in gut bacteria, with an increase in overall diversity and a decrease in bacteria linked to gut imbalance. [10]

Study #2: Case Series Study

Participants: 4 individuals with Parkinson’s Disease [11]
Method: Near-infrared laser treatment to the abdomen (904 nm, 47 mW/cm²) and neck, and LED light to the head (810 nm, 25-100 mW/cm²).
Frequency: 3x per week for 4 weeks, then 2x per week for 3 weeks, then 1x per week for 4 weeks; home use continued 3x weekly.
Results: Significant improvement in IBS symptoms, including remission in two patients, and an increase in beneficial gut bacteria.

2. Red Light Therapy for Oral Microbiome Health

The oral microbiome is key to gut health, as it influences digestive health from the start of the digestive tract. Red light therapy’s potential anti-inflammatory effects on oral health were tested in cancer patients with oral mucositis, a common side effect of chemotherapy.

Study Type: Pilot study with 4 cancer patients [12]
Method: Near-infrared laser (970 nm, 200 mW/cm²) applied to ulcerated oral areas for 30 seconds daily over 4 days.
Results: Reduction in inflammation markers (cytokines) and an increase in beneficial oral bacteria, suggesting potential for managing microbiome health in cancer recovery.

3. Modulating Gut Health in Cancer Patients Post-Radiotherapy

In a single case study, red light therapy was applied to a breast cancer patient who experienced gut microbiome imbalance following radiotherapy.

Method: Near-infrared laser therapy (904 nm) directed to the abdomen 3x per week for 11 weeks. [13]
Results: Increase in beneficial gut bacteria and reduction in harmful bacteria post-treatment, though results are preliminary due to the sample size.

4. Red Light Therapy for IBD-Related Pain

A 2023 meta-synthesis suggests that red light therapy could support inflammatory bowel diseases like Crohn’s and ulcerative colitis. While direct studies on abdominal red light therapy for IBD pain are limited, evidence indicates that photobiomodulation (PBM) may impact inflammatory pain pathways, aligning with its known benefits in reducing inflammation and aiding healing. [14]

5. Animal study: LED in Rats with Type II Diabetes [15]

Subjects: 52 rats with type II diabetes
Method: LED red and near-infrared light (630 and 850 nm) applied to the pancreas
Duration: 1 week
Results: Increased gut bacteria diversity, improved blood sugar, and reduced cholesterol, indicating a possible gut-metabolic link.

Conclusion

The human gut is complex, home to trillions of microorganisms that play a crucial role in our overall well-being. The gut microbiome is like our second brain and plays a vital role in essential processes like digestion, immune function, metabolism, and even mood regulation.

The science is not yet definitive on whether red light therapy can help with the gut microbiome or related conditions. Therefore, please consult with your doctor if you are considering trying it.

However, the path to a healthy gut isn't straightforward and requires a continuous, holistic approach. Red light therapy could be valuable for its effect on inflammation, cellular repair, and blood flow.

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Medical Disclaimer: The information contained in this blog post is intended for educational purposes only and should not be used as medical advice. Everyone responds to light differently. Testimonials are not a guarantee of the results you or anyone who uses LUMEBOX will get because your success depends entirely on your circumstances, and the studies on red light therapy shared were not specifically performed using LUMEBOX. Please check with your doctor before using red light therapy and do not change your medical treatments or lifestyle without consulting your physician first.

References:

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[2] Gilbert, J. A., Blaser, M. J., Caporaso, J. G., Jansson, J. K., Lynch, S. V., & Knight, R. (2018). Current understanding of the human microbiome. Nature medicine, 24(4), 392–400. https://doi.org/10.1038/nm.4517
[3] National Institutes of Health. (2012, June 13). NIH Human Microbiome Project defines normal bacterial makeup of the body. NIH. https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body
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[5] Chakrabarti, A., Geurts, L., Hoyles, L., Iozzo, P., Kraneveld, A. D., La Fata, G., Miani, M., Patterson, E., Pot, B., Shortt, C., & Vauzour, D. (2022). The microbiota-gut-brain axis: pathways to better brain health. Perspectives on what we know, what we need to investigate and how to put knowledge into practice. Cellular and Molecular Life Sciences, 79(1), 80. https://doi.org/10.1007/s00018-021-03725-2
[6] Bear, T., Dalziel, J., Coad, J., Roy, N., Butts, C., & Gopal, P. (2021). The microbiome-gut-brain axis and resilience to developing anxiety or depression under stress. Microorganisms, 9(4), 723. https://doi.org/10.3390/microorganisms9040723
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[8] https://www.cdc.gov/physical-activity-basics/benefits/index.html#:~:text=Reduce%20your%20health%20risks&text=
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[9] Liebert, A., Bicknell, B., Laakso, E.-L., Heller, G., Jalilitabaei, P., Tilley, S., Mitrofanis, J., & Kiat, H. (2021). Improvements in clinical signs of Parkinson’s disease using photobiomodulation: A prospective proof-of-concept study. BMC Neurology, 21(256). https://doi.org/10.1186/s12883-021-02262-2
[10] Bicknell, B., Liebert, A., McLachlan, C. S., & Kiat, H. (2022). Microbiome changes in humans with Parkinson’s disease after photobiomodulation therapy: A retrospective study. Journal of Personalized Medicine, 12(1), Article 49. https://doi.org/10.3390/jpm12010049
[11] Bicknell, B., Saltmarche, A., Hares, O., Herkes, G., & Liebert, A. (2024). Parkinson’s disease and the interaction of photobiomodulation, the microbiome, and antibiotics: A case series. Medical Research Archives, 12(1). https://doi.org/10.18103/mra.v12i1.4929
[12] Zanotta, N., Ottaviani, G., Campisciano, G., Poropat, A., Bovenzi, M., Rupel, K., Gobbo, M., Comar, M., Di Lenarda, R., Biasotto, M., & Zacchigna, S. (2020). Photobiomodulation modulates inflammation and oral microbiome: a pilot study. Biomarkers: biochemical indicators of exposure, response, and susceptibility to chemicals, 25(8), 677–684. https://doi.org/10.1080/1354750X.2020.1825812
[13] Bicknell, B., Laakso, E. L., Liebert, A., & Kiat, H. (2022). Modifying the Microbiome as a Potential Mechanism of Photobiomodulation: A Case Report. Photobiomodulation, photomedicine, and laser surgery, 40(2), 88–97. https://doi.org/10.1089/photob.2021.0057
[14] Laakso, E. L., & Ewais, T. (2023). A Holistic Perspective on How Photobiomodulation May Influence Fatigue, Pain, and Depression in Inflammatory Bowel Disease: Beyond Molecular Mechanisms. Biomedicines, 11(5), 1497. https://doi.org/10.3390/biomedicines11051497
[15] Min, S. H., Kwon, J., Do, E. J., Kim, S. H., Kim, E. S., Jeong, J. Y., Bae, S. M., Kim, S. Y., & Park, D. H. (2022). Duodenal Dual-Wavelength Photobiomodulation Improves Hyperglycemia and Hepatic Parameters with Alteration of Gut Microbiome in Type 2 Diabetes Animal Model. Cells, 11(21), 3490. https://doi.org/10.3390/cells11213490