Gut health starts with the weekly grocery list, experts say
Keys to control blood pressure and cholesterol are the same ones to unlock good health in our gut, home to trillions of microorganisms that determine our overall health.
“A Mediterranean-style diet is a good general dietary option for those who want to improve gut health who don’t have any particular GI condition,” said Dr. Elizabeth Paine, professor of medicine and clinician in the digestive diseases division at UMMC. “The overarching goal is to maximize consumption of whole, unprocessed foods and limit things like red meat and ultra-processed foods.”
A diet focused on whole grains and healthy fats alongside fruit and vegetables can help reduce overall inflammation and result in more varieties of microorganisms in the gut compared to diets with too much sugar, fat and salt. Gut-friendly foods include dark green leafy vegetables, oats, nuts, seeds, beans and lentils.
Supplements with prebiotics, probiotics or both may be beneficial to gut health – but consider either option with close consultation with a health care provider, Paine said. In general, prebiotics stimulate beneficial bacteria while probiotics directly supplement these organisms. Probiotics can also be found in foods such as yogurt and kimchi.
“Probiotic supplements are challenging because they are not FDA-regulated and it is difficult to know exactly what is in the bottle,” Paine said. “If trying probiotics, they should be used for four weeks at the recommended dosing level on the bottle with careful surveillance of symptoms.”
Drinking more water daily also increases the variety of bacteria in the gut. Foods that can keep the body hydrated include cucumbers, bell peppers, cantaloupe, zucchini and watermelon.
Increasing fiber in the diet is ideal, though it should be individualized based on whether a patient needs more soluble or insoluble fiber, Paine said.
Away from the dinner table, ways to improve gut health center on managing daily stress. General techniques include:
- Deep breathing, meditating
- Journaling
- Spending more time outdoors
- Engaging in relaxing hobbies you enjoy
- Practicing gratitude
- Spending time with loved ones
- Getting seven to nine hours of sleep per day
- Exercising daily
- Limiting or avoiding alcohol
- Quitting smoking
Gastrointestinal symptoms such as constipation or occasional bloating are common, but if they happen daily, it’s best to seek advice from a GI specialist.
To make an appointment with gastroenterology specialists, call 601-984-4540 or visit here.
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