6 steps to take to keep your gut healthy

May 10, 2016

Do you know that the gut – especially the large intestine – is full of bacteria and other living organisms?

Some of these bacteria are actually vital to our wellbeing.

Recent research has shown that maintaining a healthy gut can help ensure nutrients are absorbed from the foods we eat.

A healthy gut can also help ensure a healthy immune system and prevent certain serious diseases such as colon cancer.

Most people occasionally experience minor digestive problems such as constipation, diarrhoea and bloating.

Others have more serious conditions such as gastritis and abdominal pain associated with peptic ulcers.

It is important that you do not ignore any signs or symptoms of possible problems with the gut such as bleeding, pain and any difficulty or changes in bowel habits and weight loss.

Do seek medical care early because while some of these disorders can be relieved without drugs or medical care, ignoring them until they worsen is not a good idea.

Keeping the gut healthy

Your lifestyle and food habits can affect the health of the digestive system. Here are six steps you can take for your gut health:

1. Fill up on fibre – You should include fibre-rich foods in your diet.

Fibre helps soften stool, which prevents constipation and reduces symptoms of some digestive disorders (e.g. haemorrhoids and irritable bowel syndrome).

For a healthy bowel, you need fibre from a variety of sources, such as wholemeal bread, brown rice, fruit and vegetables, beans, legumes and oats.

The Malaysian Dietary Guide-lines recommend eating at least 25g of fibre daily, and half of the grains we eat should be whole-grains.

Increase your fibre intake gradually to prevent bloating and stomach discomfort, especially if you are not used to eating high fibre foods.

2. Drink plenty of water – Water helps soften stools and encourages its passage through the digestive system.

Fibre acts like a sponge, absorbing water. Without fluid, the fibre can’t do its job and you’ll become constipated.

Water comes with other health benefits, and it has zero calories!

On average, you should drink at least eight glasses a day (approximately two litres) and whenever you feel thirsty.

3. Limit caffeine intake – Drinks with caffeine, such as coffee, soft drinks and tea, may boost acid in the stomach, leading to heartburn in some people.

If you can’t do without your coffee or tea, limit your intake to one or two cups a day.

4. Get enough pro- and pre-biotics – There are thousands of bacteria living in the gut; some of them are good bacteria that are beneficial to health, whereas some are harmful bacteria. It is imperative that you maintain the balance of beneficial and harmful bacteria.

How can you achieve this?

A simple method is by eating probiotic-rich foods (which contain beneficial bacteria), and also, sufficient prebiotics (the “food” for beneficial bacteria).

Probiotics are “friendly bacteria” that occur naturally in the gut and are found in some foods. You can find probiotics in foods such as yoghurt, cultured milk drink, cheese and tempeh.

Prebiotics, on the other hand, are substances that induce the growth or activity of microorganisms such as probiotics, that contribute to the well-being of the gut.

Prebiotics are found in high fibre foods such as bananas, wholegrains and some vegetables (leeks and onions). Some commercial products contain special fibres called inulin and oligofructose (fructo-oligosaccharide), which are prebiotics.

5. Eat a healthy diet low in fats – Fatty foods such as fried foods, burgers, sausages and oily dishes are digested slower, and can cause stomach pain and heartburn. Some preliminary studies have also shown that unhealthy fat intake can also affect gut bacteria composition.

6. Get more exercise – Limit sedentary activities like playing computer games or watching TV, and do more physically active things like walking or running.

Any exercise that increases your breathing and heart rate will also benefit your digestion, as it will stimulate your gut muscles, which in turn results in food being transported more efficiently through the gut.

Cultivate healthy bowel habits

Make it a point to cultivate good bowel habits, such as going to the toilet once a day, and refraining from restraining the urge to defecate.

Another habit you should cultivate is to make it a point to go for regular health screenings to detect any problems as early as possible. Neglecting your gut health may result in serious problems.

Source: Star2

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