Gut health involves your entire digestive system, beginning with your mouth and going all the way to your rectum. Responsible for digestion, nutrient absorption and even immune function, various factors can influence your gut, including the food you eat, how much water you drink and even your level of stress. Maintaining a healthy gut helps you feel your best, is important for your overall health and may reduce your risk of cancer and other diseases.
Healthy dietary habits have a great influence on our gut:
- Adopt a Mediterranean style diet. This diet is rich in fruits, vegetables, whole grains, lean proteins and healthy fats. These foods are good sources of fiber, have a variety of nutrients and nourish the good bacteria in your gut. The Mediterranean diet also limits saturated and trans fats, refined carbs and added sugars, which have been associated with an increased risk for cancer and other health problems.
- Limit ultra processed foods and sugar. Consuming foods that are high in added sugars, fats and refined grains can alter your gut microbiome. Limit these foods and aim to eat whole foods, such as those listed above in the Mediterranean diet.
- Cut down on red meat. Eating large amounts of red meat can negatively affect your gut by lowering the levels of healthy bacteria. Instead of red meat, consider lean proteins like chicken and fish or plant proteins, such as legumes and nuts.
- Increase fiber intake. Fiber-rich foods like fruits, vegetables, whole grains, nuts, seeds and legumes promote gut health and regularity. Aim to increase your fiber intake gradually to avoid side effects like gas and bloating.
- Incorporate probiotics and prebiotics. Probiotics are live microorganisms that help maintain the good bacteria in your body and promote a diverse microbiome perhaps helping to prevent certain diseases and cancers. Fermented foods like yogurt, kimchi, kefir and sauerkraut are natural sources of probiotics. Prebiotics are plant fibers that help stimulate good bacteria in the gut to grow. Prebiotics are found in fiber-rich foods like fruits, vegetables and whole grains.
Besides eating for your gut, there are other habits you can incorporate into your daily life to improve and maintain your gut health:
- Stay hydrated. Adequate hydration helps maintain regularity and prevent constipation In general, men should aim for about 13 cups of total fluids daily and nine cups for women.
- Move your body. Regular exercise can benefit your gut health and help with weight management, as obesity is a known risk factor for cancer. Aim for 150 minutes of exercise per week.
- Manage stress. Chronic stress can take a toll on your gut, manifesting as stomach pain, diarrhea, constipation and nausea. This inflammation caused by stress can further disrupt your bowel function. Taking steps to manage stress can help keep your digestive system running smoothly.
- Limit alcohol. Excessive alcohol consumption can disrupt the microbiome in your gut. Men should have no more than two drinks per day and women no more than one.
- Stay informed. For more information on how diet, lifestyle, gut microbiome and colon cancer are connected, visit the American Institute for Cancer Research website.
If you’d like to create an individualized plan for gut-healthy eating or have specific questions, visit a registered dietitian at Endeavor Health. Our dietitians can provide personalized guidance based on your unique needs and health goals. To make an appointment, visit us online or call 630-646-2273.