How to take care of your gut and support digestion? 5 proven tips!

The state of our intestines reflects the health of the entire body. Proper bowel function and a healthy gut flora help prevent all diseases, even such as asthma and depression. Intestinal problems currently affect most people. Good digestion and the comfort associated with it are not difficult to achieve. Discover the simplest and tastiest dietary recommendations for a healthy gut.  

 

1. Remember products rich in fiber 

 Our food is a source for bacteria. By feeding good bacteria, they become stronger, their proportion increases, and they produce even more health-promoting postbiotics.  The main food for friendly bacteria is food rich in fiber. 
Soluble fiber, in combination with water, forms a gelatinous, jelly-like substance that swells and fills the stomach. With its help, the body gets rid of undigested food residues much faster, speeds up digestion, and cleanses, e.g., of heavy metals. Most importantly, it does not cause bloating. We can find this type of fiber, for example, in flaxseed. It is worth consuming both ground and whole. Flaxseed is also an excellent source of omega-3 fatty acids, which affect gut health. 
Insoluble fiber combines perfectly with water but does not dissolve in it, only increasing its volume. It improves intestinal peristalsis. We can find this type of fiber in whole-grain products, vegetables, and fruits.  

 

2. Introduce pickles and fermented dairy products into your daily diet

Pickles: sauerkraut, pickled cucumbers, pickled tomatoes, pickled radishes, kimchi, lemons—many fruits and vegetables can be pickled. Pickles are extremely rich in probiotics, dietary fiber, and anti-inflammatory phytochemicals. However, if we suffer from bloating, we should be careful with large amounts of sauerkraut. We do not have to give it up completely, but limit it to about one cup a day. Make sure to buy pickles, not pickled products that have been treated with vinegar and have not undergone lactic acid fermentation. A diet for a healthy gut cannot exist without fermented dairy products, including yogurt, kefir, and buttermilk. Along with pickles, they are the main source of natural probiotics in the diet. However, remember that the product must contain at least 1 million colony-forming units per gram. I encourage you to read the labels. The gut microflora definitely does not get along with sugar and saturated fatty acids. Therefore, choose sugar-free and lower-fat dairy products, but not fat-free ones. 
 

3. Use spices—the health benefits of ginger, turmeric, and cinnamon

Turmeric contains curcumin, which reduces inflammation in the intestines, improves the functioning of the intestinal barrier, and reduces the penetration of harmful byproducts produced by bacteria in the intestines into the bloodstream—endotoxemia. Add turmeric to both hot and cold dishes in the amount of 1/3 teaspoon daily, with a pinch of pepper. 
 
Ginger has anti-inflammatory properties and helps with bloating, belching, indigestion, and stomach pain. It can be added to hot or cold dishes as well as water.
 
Cinnamon—this unassuming dessert spice is actually an antimicrobial, antiparasitic, and antioxidant secret weapon in the fight for a healthy gut. Preliminary studies show that cinnamon helps maintain an optimal environment for the growth of “friendly” gut bacteria while inhibiting the growth of “unfriendly” bacteria. It is worth adding cinnamon to recipes for a healthy gut. 

 

4. Increase the proportion of berries in your diet 

Berries—blackberries, blueberries, raspberries, strawberries, and blackcurrants—are particularly rich in antioxidants. They have the lowest sugar content of all fruits, selectively inhibit the growth of aggressive pathogens such as salmonella, staphylococcus, and listeria. Especially blueberries, whose skins have a probiotic effect. Raspberries, with a high content of fiber and ellagic acid protecting against bronchitis, are also beneficial. Out of season, you can use frozen berries, as well as powdered superfoods—maqui and acai berries, for example, as an addition to oatmeal, yogurt, or a smoothie. 

 

5.  Drink water and herbal infusions between meals

  Among the herbs recommended for a healthy gut are: 
•        peppermint oil, which relieves bloating and stomach pain
•        chamomile—anti-inflammatory and antibacterial properties
•        mint oil—antispasmodic, choleretic, and hydrochloric acid secretion-stimulating properties
•        caraway—antispasmodic and anti-bloating properties
•        licorice root—anti-ulcer, expectorant, and anti-inflammatory properties
•        lemon balm—calming, antispasmodic, and anti-bloating properties
•        mugwort—antispasmodic and choleretic properties
•        angelica root—antispasmodic and anti-bloating properties
 
However, what is most important in a diet for a healthy gut? Dietary variety! The greater the variety of products, the greater the variety of gut bacteria.

Author: dr. Hanna Stolińska

You can find recipes for a healthy gut in my book Jelito drażliwe as well as on my Instagram: @drhannastolinska.

 

 

Bibliography:

J Food Sci. 2017 Aug;82(8):1807-1813. Prebiotic Potential and Chemical Composition of Seven Culinary Spice Extracts. Lu QY, Summanen PH, Lee RP, Huang J, Henning SM, Heber D, Finegold SM, Li Z.

Intestinal microbiota, diet and health. Br J Nutr. 2014 Feb;111(3):387-402. 

Nutritional Regulation of Intestinal Stem Cells..Annu Rev Nutr. 2018 Aug 21;38:273-301

Effect of diet on the intestinal microbiota and its activity. Gastroenterol. 2014 Mar;30(2):189-95

Dietary Influences on the Microbiota-Gut-Brain Axis. Int J Mol Sci. 2021 Mar 28;22(7):3502

Fiber and prebiotics: mechanisms and health benefits. J.Nutrients. 2013 Apr 22;5(4):1417-35.