Simple Changes to Boost Your Gut Health
Sheila Bean
Lots of people digest food without a care in the world, while others suffer daily from bloating, cramping, diarrhea, or other discomforts. Afflictions range from mild to life-altering. Any part of the digestive system can go haywire. Digestion starts in the mouth, where chewing and saliva break down food. As that food travels down the nine-metre digestive tract, nutrients are absorbed and unused material is expelled.
Countless problems happen in the gut, which encompasses the large and small intestines. The small intestine is relatively sterile, but the large intestine, or colon, is a teeming populace of more than 100 trillion microorganisms weighing one kilogram! We call this community the gut microbiome. Most of these tiny beings are friendly bacteria that keep harmful bacteria at bay. In fact, the number of bacteria in our colon roughly equals the number of cells in our entire body. Chew on that!
Dr. Maitreyi Raman is a gastroenterologist and physician nutrition specialist, as well as associate professor of medicine at the University of Calgary. Raman says that as we age, our digestion and absorption slow down, which can lead to chronic constipation.
“Change in bowel movements is a huge and common problem,” Raman said.
Digestive difficulties can be magnified as we age because we tend to reduce our physical activity, drink less fluid, eat poorly, and take medications — or don’t take what’s been prescribed. Disease can also hasten the decline of gut function.
When our gut feels “off,” our mood can tank. Conversely, when our mood is off, sleep is disrupted, or stress is high, our gut microbiome can take a nosedive. The gut and brain are in constant conversation. Raman describes irritable bowel syndrome as a gut–brain interaction.
The gut also talks to the skin, heart, and lungs, produces hormones and, Raman says, is the powerhouse organ of the immune system. So, it’s super important for various vital functions.
To help my gut, I’ve taken store-bought pills labelled “prebiotic” (food for the bacteria already in our gut) or “probiotic” (live or dormant bacteria that can help our gut health), but Raman advises us that it’s best to obtain these from our regular food instead. “Supplements are unnecessary,” she says, “unless you have a diagnosed condition and your doctor tells you to take them.”
A healthy diet can prevent or treat gut problems. You can start by cutting down on fast food and nutrient-poor food, and Raman provides some other tips:
Fibre (Prebiotics)
“Enough cannot be said about fibre,” Raman said. Fibre feeds the gut microbiome. Raman says we typically consume only half of what we require. Health Canada recommends that women eat 25 grams of fibre every day (for men, 38 grams). Try to eat high-fibre foods throughout the day such as lentils, oatmeal with berries, chia seeds, almonds, or apples with the skin on.
Another prebiotic is resistant starch. This carbohydrate resists digestion in the small intestine and travels to the colon, where it feeds beneficial gut microbes and provides other health benefits. One easy hack is to cook rice, potatoes, or beans and let them cool in the refrigerator overnight before eating them cold or reheated. Leftovers for the win!
Fermented Foods (Probiotics)
Yogurt, kimchi, sauerkraut, pickles, sourdough, some cheeses, and other foods contain beneficial live bacteria and yeasts that support gut health.
Eat the Rainbow
Cherries, figs, spinach, and squash are among the deeply coloured foods that include plenty of nutrients.
Eat Fish
“Fish is very protective of the gut, especially fatty fish rich in omega-3 fatty acids,” Raman said. Good sources include fish such as salmon, mackerel, and sardines.
Drink Water
Fluid helps digestion. Raman recommends that for every kilogram that you weigh, you should drink 20 to 30 millilitres of fluid (not including tea or coffee), and more when it’s hot out or you’re exercising. At my weight, I should drink 1.5 to 2 litres of water per day.
Move
Raman says physical activity is critical, and she wishes we would all work on building muscle mass — even if that means just going for a walk.
Gut-Upsetting Foods
Some foods just don’t sit well. You might react to artificial sweeteners, dairy, or fructose (found in some prepared foods and beverages). If this is the case, you might want to try avoiding white bread, white pasta, and white rice. Try eating less red meat and processed meats.
Finally, don’t feel shy about asking questions. Raman says many people — even whole cultures — consider bodily functions to be a taboo subject, yet digestion greatly influences overall health. “Family doctors can really help,” Raman said.
To learn more about your gut visit:
Canadian Digestive Health Foundation cdhf.ca
Canadian Society of Intestinal Research badgut.org
Sheila Bean is a retired teacher in Calgary. After reading about Heather Armstrong’s microbiome research at the University of Alberta, Sheila has started blending half an orange (including peel and pith) into her morning smoothie. It’s part of the Mediterranean diet.