Have you ever experienced bloating, constipation, or cramping?
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Private Healthcare Navigation and Patient Advocacy when YOU need it mostChances are, you probably said yes.
This is extremely common.
However, there are many at-home adjustments you can make to reduce this. Your digestive health affects your immune system and mental health and helps your body naturally detox. Yet, 60–70 million Americans are affected by digestive diseases.
Continue reading to learn about small diet changes you can implement for a happy and healthy gut.
60–70 million Americans are affected by digestive diseases
Here are some ideas to improve your gut health.
Idea #1
1. Add prebiotic and probiotic foods to your diet
What are probiotics?
You've probably heard of probiotics before. Put simply, probiotics are the "helpful bacteria" in our gut, such as yeast.
Probiotics are the "helpful bacteria" in our gut
Sources of probiotics include fermented foods such as:
Yogurt
Kombucha
Sauerkraut
What about prebiotics?
Prebiotics are just as important for your digestive system. Prebiotics are types of fibers that help feed probiotics. Therefore, it's crucial to have both prebiotics and probiotics in your diet as they work together to maintain your gut health.
Sources of prebiotics include:
Slightly under-ripe bananas
Garlic
Onions
Legumes
Oats
What else should I do?
Idea #2
2. Stay hydrated
Drinking water before, during, and after meals can help your body break down food. On top of that, staying hydrated helps prevent constipation. Drinking plenty of water can also help with clearer skin, improved mood, and better overall health.
How much water am I supposed to be drinking each day?
On average, it's best to aim for around eight glasses daily. However, if you exercise more or live in a hotter environment, you'll need to drink more water.
The foods you eat can be excellent sources of hydration. Fruits such as watermelon and spinach are almost 100% water by weight. Other beverages and caffeinated drinks can also contribute to your intake, but it's best to ensure you drink lots of water!
Idea #3
3. Make sure you're chewing your food
When we chew our food, our mouth releases digestive enzymes that help to break down our food.
Slow down and make sure to chew!
This can help your body digest and metabolize meals more efficiently, reducing bloating and GI issues.
Idea #4
4. Eliminate foods that you are sensitive to
If you notice yourself feeling bloated or nauseous after eating a specific type of food (gluten, dairy, etc), try an elimination diet.
With an elimination diet, you should pull out the sensitive foods, reintroduce them slowly, and observe how your body responds.
A food journal is a great way to keep track of food triggers and sensitivities.
However, it is best to see a health professional (such as a nutritionist or gastrointestinal specialist) before starting an elimination diet to ensure you're still getting the nutrients your body needs.
⛔️ Any restrictive diet obviously should be under the guidance of a medical professional—especially if there are medical comorbidity or medications taken for a condition such as diabetes.
Here are some takeaways on this from a public health point of view.
Your gut health affects your overall health, which is why it's so important to maintain a balanced gut. Recent strides have been made in human microbiome research over the years. You can read more about your microbiome in our past blog posts.
To learn more about your microbiome, check out some past blog posts below.
and
Personally
I eat a high-fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.
"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"
Gut Health ➕ Patient Advocacy with Navigation ➕ Life Balance
If you were looking for information about Private Healthcare Navigation and Patient Advocacy from Executive Health NavigationClick here for Executive Health Navigation✴ Connect with Dr. Dooreck on LinkedIn, where he focuses his sharing on Health, Diet, Nutrition, Exercise, Lifestyle, and Balance.
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