The Connection Between Gut Health and Chronic Fatigue Syndrome (CFS/ME)
Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME/CFS), is a debilitating condition characterized by symptoms such as extreme fatigue, cognitive impairments, sleep disturbances, dysautonomia and muscle pain. In many of my blog posts I mentioned gut health as one of the key factors contributing to either optimal or poor energy production; this article will specifically focus on the reason why looking after your digestive system can be crucial in your journey to recovery.
The Gut Microbiome and Its Role in Health
The gut microbiome consists of trillions of bacteria, fungi, and other microorganisms that play a critical role in digestion, absorption, waste elimination, immune function and brain and nervous system health . A balanced gut microbiome is a metabolic powerhouse: it contributes to nutrient absorption, neurotransmitter production, and inflammation regulation. Disruptions in the gut microbiome, known as dysbiosis, have been implicated in a myriad of health conditions, including autoimmune diseases, depression, metabolic disorders and yes, you guessed it, chronic fatigue syndrome (CFS/ME)
Gut Dysbiosis in CFS Patients
Research indicates that individuals with CFS often exhibit imbalances in their gut microbiota. Studies have found:
Reduced microbial diversity, particularly a decrease in beneficial bacteria such as Faecalibacterium, Lactobacillus and Bifidobacterium
An overgrowth of potentially harmful bacteria, leading to a weaker gut mucosa and consequential increased intestinal permeability or "leaky gut"
Higher levels of inflammatory markers in the gut, which may contribute to systemic inflammation
The Gut-Brain-Immune Connection
The gut communicates with the brain and immune system through the gut-brain axis, a bidirectional pathway involving neural, hormonal, and immune signaling. When gut health is compromised, it can lead to increased inflammation and altered neurotransmitter production, both of which have been implicated in the symptoms of CFS.
Inflammation: Chronic low-grade inflammation is a hallmark of CFS. Dysbiosis can trigger abnormal immune activation and increase the production of pro-inflammatory cytokines, which may exacerbate fatigue and cognitive dysfunction.
Neurotransmitter Imbalances: The gut microbiome influences the production of neurotransmitters such as serotonin, GABA and dopamine. Disruptions in these chemicals can contribute to mood disorders, brain fog, anxiety and sleep disturbances, symptoms common in CFS patients.
Managing CFS Through Gut Health
Optimising your gut health needs to be a part of any treatment protocol designed for people suffering with chronic conditions such as CFS/ME, fibromyalgia, adrenal fatigue or long COVID. Here are my favourite strategies to level up the wellbeing of your digestive system:
Gut cleanse: This is the starting point; It’s the “weeding process”, where opportunistic microbes are eliminated from the intestines. Although there are many ways to carry out a gut cleanse, my preferred one includes herbal antimicrobials such as garlic extract, oregano essential oil capsules, clove essential oil capsules, goldenseal powder/tincture, pau d’arco powder/tincture and caprylic acid. Great supplements companies blend these herbs for a synergistic effect on the gut microbiome. I generally suggest 4-6 weeks of gut cleansing before beginning the successive steps.
Probiotics and Prebiotics: Following the weeding, there is “seeding” (probiotics) and “feeding” (prebiotics); Supplementing with probiotics containing beneficial strains like Lactobacillus and Bifidobacterium may help restore microbial balance. Prebiotics are foods for bacteria and are oten categorised as soluble fibres. Foods rich in soluble fibres such as garlic, onions, and artichokes can provide a varied diet to your gut microbiome, supporting the growth of beneficial bacteria’s colonies. I generally prescribe a probiotic cycle of 4-6 weeks followed by the incorporation of fermented foods in the diet (yogurt, kimchi, kefir, sauerkraut)
Anti-inflammatory Diet: The higher the inflammation, the lower the energy, simple equation. A diet rich in good quality proteins, saturated fats, high omega 3 polyunsaturated fats, culinary herbs and spices and organic seasonal vegetables will lower the inflammatory toll on your digestive system. Conversely, avoiding or strongly limiting processed sugars, refined grains and derivatives, artificial additives, seed oils and anti-nutrients rich foods (see list here) is of utmost importance to keep the immune system unreactive.
Addressing Leaky Gut: Making sure that the lining of your gut maintains its integrity is vital to prevent malabsorption (incorrect absorption of nutrients, causing an immune activation). Avoiding lectin and oxalate rich foods is crucial (see list here); a healthy gut mucosa is promoted by functional foods such as bone broth. Additionally, certain supplements, including L-glutamine, zinc, and collagen, may help repair the intestinal lining and reduce permeability.
Herbal medicine: Herbs are useful in many different ways, especially when talking gut health. Herbs that reduce symptoms of a weak digestion (bloating, sense of fullness, wind, lethargy) are called carminative and include aromatics such as ginger, fennel seeds, cinnamon and peppermint. Herbs that can directly reduce gut inflammation include turmeric, licorice and meadowsweet. Finally, there are herbs that promote the secretion and digestive juices and gut motility and include bitter herbs such as dandelion root, gentian root and artichoke leaf.
Stress Management: Last but no least, one of our usual culprit is chronic stress. Constantly putting our body and minds under unnecessary stressful circumstances negatively impacts gut health, affects our microbiome and the permeability of the lining. Practices such as meditation, yoga, and deep breathing exercises can support both mental well-being and gut function
Conclusion
The link between gut health and CFS/ME opens up exciting possibilities for better symptom management and overall well-being. By focusing on restoring a balanced gut microbiome, strengthening the intestinal lining, reducing inflammation, and incorporating medicinal herbs, individuals with CFS/ME may experience significant relief from fatigue, brain fog, and insomnia.
At Vitalise, we can walk together a path of transformation towards a more energised body, resilient heart and clear mind. If you feel called to explore how the combination of nutrition, herbal medicine, lifestyle coaching and psychological support can help you in resolving chronic fatigue, I’d invite you to book a coaching session with me. There’s no cost involved and I’ll be honoured to support you on your journey
