A Healthy Gut - Do's and Don'ts

Introduction

Globally, people are becoming more aware about gut health and the importance of a healthy gut in maintaining a person's overall health. The digestive system works by converting the food a person consumes into energy and nutrition required by the body. Lifestyle habits and the choices of food taken impact digestive health. Digestive health is very important and should not be taken for granted.

What Is a Healthy Gut?

The gut includes organs of the gastrointestinal system, the stomach, the small intestine, and the colon. A healthy gut is important as it plays a major role in a person's physical and mental health and significantly impacts their daily disposition and frame of mind.

Why Is a Healthy Gut Important?

The guts put the body of a person in working order. It breaks down consumed foods and absorbs nutrients to support the bodily functions. The gut produces good bacteria and also keeps the bad bacteria in check. This healthy balance of bacteria in the gut makes a person feel and stay healthy.

What Are the Do’s of a Healthy Gut?

• Keep Well Hydrated - The body needs enough water to remain hydrated and for its systems to function properly. Fluids help carry nutrients to the cells, prevent constipation, and flushes out bacteria from the bladder. By staying hydrated, the body waste moves easily through the intestines. Appropriate hydration is required for hormone imbalance, detoxification, organ functioning, and adequate functioning of the immune system.

• Correct Body Posture - A good posture is important as it helps decrease stomach discomfort caused due to acid reflux. Staying upright helps in the contraction and relaxation of muscles as food passes during the digestive process. Whereas a reclined position encourages the food to move from the stomach to the esophagus (reflux).

• Be Physically Active - Physically active people tend to have smooth digestion. Gentle movements of the body help digestion by stimulating intestinal contraction and helping the stool pass through the colon. Taking a light stroll half an hour after a meal is recommended. Do not overdo any exercise after eating, as strenuous exercises can cause indigestion. Exercise also helps in managing symptoms of irritable bowel syndrome.

• Consuming Probiotics - The gut balances its good and bad bacteria. Probiotics found in foods like kefir, kimchi, and sauerkraut help to maintain this balance. They are also found in supplement form. Probiotic supplements are usually recommended as they help in the efficient working of the digestive system by assisting with problems like bloating and gas.

• Eat Healthy - It is recommended to eat fresh and unprocessed foods. Processed food breaks down easily into sugar and negatively impacts digestive health. Eating small and more frequent meals and chewing the food thoroughly is also advised, as these steps will help digest food better. For people who are chronically bloated or constipated, it is recommended to put a three to four-hour gap between each meal or snack. The migrating motor complex gets stimulated in this fasting state. It sends waves of muscle contraction to the stomach and small intestine, making the food pass through the large intestine easily. This aids in digestion and the excretion process.

• High-Fiber Foods - Adding fiber-rich food into a person's daily diet is recommended. Fruits, vegetables, and foods rich in fiber content help the body produce enough good bacteria. Some fiber rich foods include vegetables like garlic, onion, shallots, asparagus, beetroot, green peas, sweet corn, spring onion, and savoy cabbage. Legumes include baked beans, soybeans, kidney beans, chickpeas, and lentils. Fruits include custard apples, watermelon, rambutan, pomegranate, grapefruit, and dry fruits like dates and figs. Nuts like cashews and pistachio nuts also have a high fiber content.

• Sleep Well - Sleep quality has a direct impact on digestion. The less sleep a person gets, the more chances of feeling bloated. A sleep-deprived state also increases stress, alters appetite hormones, affects food intake, and disrupts the gut flora. Hence, getting quality sleep is essential for the digestive system. Sleeping for about eight to nine hours will ensure the body gains long-term benefits.

What Are the Don'ts Regarding a Healthy Gut?

• Do Not Eat When Angry or Stressed - The digestive system and brain are connected. When a person feels hungry or thinks of eating, the stomach's juices get released even before the food is consumed. This shows the relationship between the brain and the digestive system. In the same way, an emotional brain releases signals to the stomach. A person's stress or anger causes an upset stomach affecting the digestive processes. So managing stress or emotional levels before food consumption is always recommended for better digestion. Stress levels can be managed by exercising regularly, sleeping well, and practicing mindfulness. Other methods to ease anxiety and stress include yoga, journalling, or therapy.

• Try Not to Lie Down Right After Eating - Feeling drowsy after eating food is usually common. The full and relaxed feeling always increases the urge to take a nap. This is body’s natural reaction toward biochemical changes caused by food digestion. This tired feeling usually passes, and it is advised to avoid a nap whenever this drowsy feeling occurs. When a person lies down after eating food, the stomach acids travel to the esophagus, increasing the symptoms of acid reflux. It is also recommended to avoid eating three hours before going to sleep.

• Avoid Eating Wrong Foods - Wrong foods denote fatty and fried foods. This kind of food moves undigested throughout the body. Indigestion can cause diarrhea or lets the food remain in the digestive tract for a long time, making a person feel bloated or full. It is also recommended to limit the intake of alcohol and caffeine as they both are gut motility that disrupt the digestive process.

• Do Not Hold Any Bowel Movements - If an urge to defecate occurs right after having food, it is advised not to hold it in. Postponing bathroom trips for a better time will always cause constipation problems.

Conclusion

A healthy gut is essential for the general health and well-being of a person. However, there are certain do’s and don'ts regarding a healthy gut. The do’s for a healthy gut includes being physically active, eating healthy, keeping well hydrated, getting enough sleep, adding high-fiber foods into the diet, and improving the body's posture. The don'ts for a healthy gut includes avoiding food consumption when stressed or angry, avoiding fried and fatty foods, avoiding naps just after eating food, limiting alcohol and caffeine content, and trying not to hold in bowel movements after eating. A healthy gut can be maintained by following these do’s and don'ts, and a person's overall health also improves.