When everything goes well, you probably don’t spend much time thinking about your digestion. Why would you- it just kind of happens, right?
Our digestive system can be a bit like our vehicle- it moves along (somehow) and gets the job done- until it doesn’t. Has your car ever made a weird sound or maybe it doesn’t have the same get up and go it once did?
Our digestive tract can be a little like our vehicles at times. Have you ever suffered from digestive problems like bloating, constipation, or reflux? If so, maybe it is time for a gut restore.
What is Wrong with My Digestion?
Conditions
There are numerous reasons why your digestive system might require help. Perhaps you have been diagnosed with Irritable Bowel Syndrome (IBS) and you suffer many ongoing symptoms, or maybe you have occasional digestive upset.
If you have IBS, getting to the root cause of your symptoms is important. Often, people struggle with food sensitivities, bloating, constipation, or other problems, and they suffer in silence.
Even monthly natural fluctuations in female hormones can cause our digestive system to behave differently! If you are going through peri-menopause or menopause, then your symptoms might even be worse at times. Pregnancy hormones can also affect digestion, and constipation is common.
If you have an autoimmune disease like hypothyroidism, you are more likely to have digestive problems like IBS or food sensitivities (1).
Self-Care
Food is a big part of gut health, but it is not the only thing that matters to our digestive system. To keep our gut happy, we need to practice self-care.
Participating in enjoyable physical activity is an important part of self-care. This can be as simple as taking a walk around the neighborhood or strolling through the park.
Self-care also includes taking care of our mental health, which includes reducing stress and treating any underlying conditions such as anxiety and depression. If we are suffering from anxiety or depression, we are also more likely to have digestive troubles.
It is also important to get enough sleep. Our digestive system works best when our bodies are rested and relaxed. Whether you have chronic digestive problems or suffer occasionally, there are some things you can do that will help improve overall digestion.
How Can You Heal Your Gut and Improve Digestion?
Practicing self-care is one way to improve digestion, but there are others. Have you heard of the gut microbiome? It sounds complicated, but the principles behind the gut microbiome are simple.
Within our digestive system, we have living organisms that actually help our digestion! Don’t panic, these organisms are meant to live in our guts where they have a warm and moist environment. The microbiome is also important for other health functions, but that’s for another blog post.
We need to nourish these organisms and eat foods that are optimal for our digestive system. These organisms living in the gut microbiome enjoy prebiotics as their food source. Just like some cars prefer synthetic motor oil, our digestive tract runs more smoothly on certain foods, and the microbiome has preferences as well.
What Can I Eat for a Gut Restore?
What do we eat to satisfy these microscopic creatures and make the gut happy? Simple- probiotics and prebiotics help our digestive health (2). Okay, not so simple sounding, but let me explain.
Prebiotics act as food for those tiny creatures living in your gut! They like high-fiber foods, so eating a variety of fruits and vegetables can help you get the prebiotics your gut bacteria thrive upon. Onions, garlic, bananas, and asparagus are some specific good gut health foods that provide prebiotics.
Feeding the gut microbes what they like makes them flourish, and it makes our whole gut happy. Fiber has other digestive benefits too, like reducing constipation and getting things moving along (similar to motor oil for the car).
Next, you can eat probiotics; probiotics are living organisms! Don’t worry, they are small, so you won’t even notice. You can find probiotics in many yogurts. Look for the “live and active cultures” on the yogurt label to make sure you are choosing yogurt with probiotics. Probiotics help replenish and diversify the gut microbiome. So, that’s a good thing!
While the gut microbiome might sound like something from a science fiction movie, the foods we eat to help improve our digestive health are pretty simple. The next time you go to the grocery store, stock up on fruits, vegetables, and yogurt! Your gut microbiome will thank you! If you want a deeper dive into the world of probiotics and prebiotics, an article published by the University of Maryland Medical System goes into more detail.
Quick Tips to Begin a Gut Restore
Get moving! Physical activity can help improve digestive health
Add more fiber to your diet by including fruits, vegetables, and whole grains
Drink enough water
Get adequate sleep
Reduce stress and anxiety
Practice mindful eating
Final Thoughts
If you are struggling with ongoing digestive problems, reach out to your primary healthcare provider to discuss the underlying cause. There are many reasons why women suffer from digestive problems, but it is important to rule out any major problems so you can focus on the root cause.
Sometimes, our temporary digestive problems are a result of hormone fluctuations or a change in routine, but other times our problems may be more chronic.
IBS and hypothyroidism can both affect how the digestive system functions. Consulting a registered dietitian who is knowledgeable in gut health can help you manage your symptoms and feel better.
If you want more information on the gut microbiome and how it relates to your digestive health, I have created a free electronic resource. It is a fantastic guide to help you learn more about the gut microbiome. Head to the Contact page of my website, https://www.edgedietetics.com/contact and fill out the contact form to request your free e-book!
If your car needs a tune up- please head to a mechanic, but if you and your digestive system needs some fine-tuning- get in touch with me!
Amy Pendleton Kay, RD, LD
Registered Dietitian
Edge Nutrition & Dietetics
Greenville, SC
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