Maintaining a healthy gut
THE digestive system is responsible for breaking down foods and liquids into their basic chemical components known as nutrients, which are subsequently absorbed into the blood circulation system and it is also involved in expelling waste products.
The digestive system is made up of the digestive tracts, the liver, pancreas and gallbladder.
According to MSU Medical Centre Medical consultant (general and colorectal) surgeon Dr Mohd Zailani Mat Hassan, “The digestive system plays a major role in your overall health as it brings nutrients throughout your body. A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. It also communicates with the brain through nerves and hormones to maintain general health and well-being.”
What are the signs of digestive health problems?
If your gut is not functioning well, you will experience digestive problems such as abdominal pain, bloating, loose stools, constipation, heartburn, nausea or vomiting.
When symptoms persist, it may be a sign of an underlying problem that needs medical attention. Weight loss without a good reason, blood in the stool, black stool (a sign of bleeding in the gut), severe vomiting, fever, severe stomach aches, trouble swallowing food, pain in the throat or chest when food is swallowed, or jaundice (a yellow discoloration of the skin or eyes) could potentially indicate an underlying gastrointestinal problem with serious consequences.
Common illnesses which are related to an “unhealthy’’ digestive system include:
• heartburn, also known as gastroesophageal reflux disease (GERD)
• peptic ulcer disease l diverticular disease
• irritable bowel syndrome (IBS)
• gallbladder stones • constipation
• diarrhea
• haemorrhoids
If you want a healthy gut, you have to feed it well. This nourishment should include both probiotics and prebiotics – two dietary components that are increasingly being recognised as essential components for digestive health.
Probiotics: There’s been a lot of buzz recently about the need to eat probiotics. Probiotics add to your gut microbiota, the collection of 100 trillion or so bacteria and other critters living in your gut. Having a healthy microbiota may help foster a healthy immune system and reduce damaging inflammation in the body.
Eating probiotics regularly may also help to prevent the intestinal environment from being overrun by unhealthy bacteria, which have been linked to everything from mood disorders and obesity to diabetes and neurodegenerative diseases.
Probiotics found in fermented foods and drinks such as yogurt, cheese, kefir, kimchi, and sauerkraut can add desirable organisms to your gut. But not all varieties of these foods have probiotics; it depends on how they are processed.
Prebiotics: Prebiotics are a type of fibre that the human body cannot digest. They serve as food for probiotics, and both work together to maintain a healthy digestive tract. These fibres come from beans, certain vegetables such as garlic, asparagus, seaweed, onions and whole grains.
Overall, the goal should be to make sure your diet contains a good balance of probiotics and prebiotics. If you feed your gut well, it may repay you in better health.
Tips to improve your digestive health
Taking steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being.
1. Eat a high-fibre diet – Diet that is rich in whole grains, vegetables, fruits, and legumes can improve your digestive health by keeping food moving through your digestive tract, making you less likely to get constipated.
2. Get both insoluble and soluble fibres – It is important to consume both types of fibre, since they help your digestive system in different ways. Insoluble fibre, also known as roughage, cannot be digested by the body and therefore helps add bulk to the stools. Soluble fibre draws in water and can help prevent stools that are too watery. Good sources of insoluble fibre include wheat bran, vegetables, and whole grains. You can get soluble fibre from oat bran, nuts, seeds and legumes.
3. Limit foods that are high in fat – Fatty foods tend to slow down the digestive process, making you more prone to constipation. But it is important to get some healthy fat in your diet.
4. Choose lean meats – Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to digestive discomfort. When you eat meat, select lean cuts, such as pork loin and skinless poultry and limit portion size.
5. Incorporate probiotics – and prebiotics – into your diet – Probiotics and prebiotics are two elements which are becoming more essential to achieve a healthy digestive system.
6. Eat on schedule – Consuming your meals and healthy snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.
7. Stay hydrated – Drinking plenty of
water is good for your digestive health. Fibre pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.
8. Skip the bad habits: smoking, excessive caffeine, and alcohol – Liquor, cigarettes and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.
9. Exercise regularly – Staying active can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.
10. Manage stress – Too much stress or anxiety can cause your digestive system to go into overdrive. Find stress-reducing activities that you enjoy and practise them on a regular basis.