Gut health has been a trending topic for quite some time, and with good reason. Having a poorly functioning digestive system can lead to many unwanted symptoms.
Do you often feel bloated after eating meals? Are your bowel movements irregular?
These could be signs that your GI tract isn’t working the way it should. In our practice, our clients come to us all of the time with stories about how their GI symptoms affect their everyday life.
Maybe it’s having to consistently use the bathroom in the middle of meetings. Or avoiding your favorite foods because they upset your stomach. Yeah, we get it and understand!
But don’t worry yet- because there are plenty of things you can do to improve your digestion and support a healthy gut and it doesn’t need to be complicated.
In this blog, we will be going over four easy steps that you can start taking today. We will also talk about the importance of gut health and what may be contributing to your dysfunction in the first place.
Let’s get started.
Let’s Get to Know Your GI Tract
The term gut health refers to having a healthy lower and upper gastrointestinal (GI) tract. Your GI tract is part of your digestive system and is composed of your mouth, pharynx (throat), esophagus, stomach, small and large intestine, rectum, and anus.
When talking about gut health, another term you may hear is gut microbiome. This is referring to the collection of microorganisms that reside in your GI tract including beneficial or harmful bacteria, fungi, viruses, and more.
When your GI tract starts to not function properly, you may experience increased digestive symptoms.
This can include any of the following:
- Acid reflux (GERD)
- Bloating
- Constipation
- Diarrhea
- Irregular bowel movements
If you are experiencing any of these symptoms regularly, seek assistance from a qualified professional like a registered dietitian or your primary doctor.
If your gut ends up with more bad bacteria than good bacteria then it is called intestinal or gut dysbiosis. Preventing dysbiosis is one way to improve your digestion and gut health.
Why is Your Gut Health Important?
Now that you have a basic understanding of what gut health is, you may be wondering why it’s important. Research has shown that having a higher diversity and quantity of beneficial bacteria in your gut can have a variety of amazing health benefits.
This includes the prevention and treatment of many chronic diseases, including type 2 diabetes, mental health conditions, Polycystic Ovarian Syndrome (PCOS), and more.
You can also see improvements in other areas of your life such as your sleep quality, energy levels, cognition (brain memory and function), stress levels, and mood.
The best part is- improving your gut health isn’t too difficult or out of reach. Keep reading to learn four easy ways you can start optimizing your digestion!
4 Steps to Start Improving Your Digestion Today
1. Increase your fiber intake & diversity
Dietary fiber is a substance in plants that can’t be broken down by your digestive tract. It adds bulk to your stool and helps maintain your intestinal lining.
Current research supports the idea that a diet high in fiber can be beneficial for gut health. One way is through an increase in microbial diversity, or the number of microorganisms in your microbiome (that we talked about earlier).
Fiber can be found in a variety of vegetables, fruits, whole grains, and legumes. A few particularly high-fiber foods include:
- Berries
- Broccoli
- Avocado
- Oatmeal
- Quinoa
If you are looking for quick and easy ways to add fiber to your day, consider these small additions:
- Add a few spoonfuls of flax or chia seeds to your oatmeal or smoothies
- Top your salad with toasted pecans or walnuts and sunflower seeds
- Add a handful of raspberries to your cereal
- Spread mashed avocado on your burgers, wraps, and sandwiches
2. Slow down and chew food thoroughly
One potential cause of your GI symptoms may be not related to the food you eat at all, but actually the speed you are eating. How fast you chew and swallow your food may impact your digestion more than you would think!
As you chew your food in your mouth, digestive enzymes are produced. These enzymes are created to help your body properly digest the food it is eating. When you reduce the time you are chewing your food,, you are giving your mouth less time to release digestive enzymes.
Another factor is that chewing your food too quickly causes the food to enter your esophagus rapidly. This can lead to additional air that causes, well, gas! This extra gas in your GI tract can be one reason you feel bloated during or after a meal.
We encourage you to take a second and be mindful of the speed you are chewing during your next meals. Slow down if you need to.
Bonus tip: distracted eating often leads to eating too quickly. Reduce the distractions around you during meals and you will most likely eat slower!
3. Focus on pre and probiotics
Including both prebiotics and probiotics in your diet has been shown to positively affect digestion and gut health. You may be wondering, so… what is the difference between the two?
Probiotics often get talked about more frequently. They are the beneficial bacteria you see in certain foods and supplements. Adding these good guys into your gut can help increase your microbial diversity and aid in digestion.
Examples of probiotic sources are:
- Yogurt and kefir
- Sauerkraut
- Fermented vegetables
- Kombucha
- Probiotic supplements
Probiotic supplements can be a variety of live strains, each being helpful for different digestive issues. Talk with your dietitian or doctor about which may be right for you.
Prebiotics, on the other hand, are compounds found in food that help to feed the beneficial bacteria. This helps the probiotics to grow and multiply, which is why having both pre and probiotics in your diet is great for your digestion.
Good sources of prebiotics include:
- Asparagus
- Garlic
- Onions and leeks
- Whole wheat
- Artichoke
- Soybeans
Although these are foods with a higher amount of prebiotics, you can find them in many fruits, vegetables, and whole grains.
4. Incorporate mindful movement
Science continues to show us the benefits that movement can have on improving digestion.
It doesn’t need to be a high-intensity workout, either. Just the act of moving your body around can help stimulate your digestive organs and help the food move through you.
This is also true for being in an upright position to allow gravity to flow. When possible, remind yourself to stand up or walk around throughout the day. This is especially true if you work at a desk job or are lying down for long periods of time.
Ideas to incorporate mindful movement:
- Go for a nature walk after lunch
- Do an online yoga flow
- Dance to your favorite music
- Go for a bike ride or cycle on an indoor bike
- Invite a friend to a workout class
Remember that movement should be enjoyable and work with your body, not against it. Do what feels good for you and release any guilt that it needs to be long or complicated!
Improving Digestion: The Takeaway
After reading this article, we hope you are equipped with a better understanding of your digestive system and the importance of good gut health.
Taking the time to focus on improving your digestion can have plenty of benefits for your health and overall quality of life. Say goodbye to unwanted GI issues and symptoms that just won’t go away!
If you find that your symptoms are sticking around and/or that you need some extra guidance, it may be a good idea to work with a dietitian or GI specialist! They will help you get down to the cause of your issues and what you can do to prevent them. Head over to our services page to learn more about our current 1:1 nutrition coaching offers.
Looking to binge on more dietitian-approved content? Check out our article on how to build a balanced plate!