5 Do's for Gut Health
1 – Adequate water intake for hydration
Water is the medium where our body’s enzymatic reactions and processes occur. Without adequate hydration, we begin to feel sluggish in many ways, including our digestive system. Inadequate water intake can leave stools hard and difficult to pass, leading to constipation, hemorrhoids, and even the development of diverticula, which are small pouches created by straining with bowel movements. These are prone to becoming infected, leading to a condition called diverticulitis, which can require hospitalization.
2 – Chew Your Food!
Chewing is one of the first phases of the digestion process. It is where food is mechanically broken into smaller pieces and mixed with saliva, which contains enzymes that begin the digestive process. This can help make it easier for your body to break down and absorb the nutrients from your food. It is particularly important for those who suffer from GI issues such as reflux, GERD, bloating, constipation, diarrhea, irritable bowel syndrome, or inflammatory bowel disease. I usually suggest chewing food until it reaches “baby food” or applesauce consistency.
3 – Consume Adequate Dietary Fiber - Insoluble and Soluble
Also known as roughage, insoluble fiber is a kind that does not dissolve in water. It is found in abundance in whole grains (particularly bran), legumes, nuts, and a variety of fruits and vegetables, especially those with tiny, edible seeds (berries, kiwi, eggplant) and edible skin (potatoes, summer squash, apples, pears). Insoluble fiber helps to add bulk to the stool, prompting regularity with bowel movements.
Soluble fiber has several health benefits, from helping manage blood sugar to lowering LDL cholesterol. But did you know it is also important for your gut health? In particular, soluble fiber has the ability to bind water, making your stool softer and easier to pass. It is found in beans, lentils, oats, barley, and many fruits and vegetables, including avocadoes, sweet potatoes, asparagus, broccoli, carrots, and apples. In addition, some kinds of soluble fiber also serve as prebiotics.
There are millions of microorganisms that live in your digestive tract, primarily in the large intestine, aka the colon. Prebiotics are types of fiber that specific groups of commensal (healthy) gut bacteria like to eat. When gut bacteria metabolize prebiotic fiber, they produce short-chain fatty acids, which serve as a fuel source for colon cells, helping to maintain health and intestinal integrity.
If you have been previously consuming a diet low in fiber, it is important to increase fiber intake slowly and ensure plenty of water intake. Your registered dietitian can help you increase fiber intake in a healthful (and less symptomatic) way.
4 – Best Probiotics for Gut Health: Food and Supplements (as warranted)
Probiotic foods have live, active bacterial and yeast cultures. The strains of bacteria and yeast found in this food group fall under a category called commensal bacteria. This means the food group will have some gut health benefits associated with them. The best probiotic food for gut health is yogurt, but this food group also includes things like kefir, sauerkraut, kimchi, and kombucha.
Probiotic supplements have been gaining in popularity recently. They can be particularly helpful in providing support following a course of antibiotic treatment. Since there are many different species and strains, each with its own purported benefits and strengths, it is helpful to work with a dietitian or physician to help determine if a probiotic would be beneficial for you and, if so, which kind.
5 – Eating a variety of fruits, vegetables, spices, and herbs
Just as “eating the rainbow” is essential for overall health and disease prevention, it is also important for gut health. Polyphenols are types of compounds found in abundance in fruits, vegetables, nuts, olive oil, spices, herbs, tea, and coffee that provide additional benefits beyond vitamin and mineral content. Polyphenols are associated with the color (both bright and dark) and taste of foods. Many polyphenols act as antioxidants, scavenging for free radicals, which are associated with inflammation and DNA damage.
In addition to fiber, polyphenols can act as a food source for healthy gut bacteria. Ellagic acid (found in walnuts, raspberries, and pomegranate) and the green tea polyphenol EGCG are fuel for a particular type of bacteria called Akkermansia muciniphila, which helps maintain the mucosal layer of the digestive tract and protect intestinal barrier function.
5 Don'ts for Gut Health
1 - Not addressing digestive abnormalities with your physician
If you have been suffering from a lingering GI condition- reflux, constipation, diarrhea, or bloating – be sure to inform your physician! These conditions can often be related to food/diet, i.e., inadequate fiber or hydration, fatty or fried food intake, etc. However – if a condition does not improve with time or changes in diet, these symptoms could be signs of a bigger problem that needs to be addressed. Don’t be afraid to discuss any issue you are having with your physician to get the proper screening.
2 - Excessive Processed Food Intake
While they do contribute calories, processed foods tend to be nutrient-poor. When the intake of processed foods is high, the diet tends to lack many of the nutrients we associate with good gut health, including vitamins, minerals, fiber, and polyphenols/antioxidants. Another way of looking at this is to look at what highly processed foods are replacing in the diet – usually foods that are higher in fiber, micronutrients, and antioxidants.
3 - Excessive Sugar Intake
Again, this can be thought of in the context of what these sugar-rich foods are replacing in the diet. Dysbiosis, a medical condition caused by microbial imbalances in the body, is fueled by sugar intake. This is because simple carbohydrates are the food of choice for many bacteria and yeasts. When these are growing out of balance, you can experience several digestive symptoms, from bloating and indigestion to diarrhea and malabsorption of nutrients.
4 – Eating while distracted
From eating in front of computer screens as we work to behind the wheel while driving, distracted eating is an ever-increasing occurrence in our busy lives. When we eat distracted, we usually do not pay attention to how well we are chewing our food, which causes the digestive tract to work harder. This is particularly true when people are already experiencing digestive difficulties. Specifically, eating while stressed or distracted affects our ability to produce the needed digestive compounds in the right amounts to break down and extract nutrients from our food (think stomach acid, bile, and digestive enzymes). This can perpetuate reflux/indigestion and IBS symptoms.
5 - Eating too close to bedtime
Unless your physician has recommended otherwise or it is needed to manage a medical condition, I generally don’t recommend eating within 2 hours of bedtime. Allowing time between your last meal or snack of the day and sleep gives more time for your stomach contents to empty into your small intestine. This improves digestion and decreases the chance of reflux.
Suzanne Doad
MS, RD, LDN