Find out how to “heal your gut” naturally — or more specifically, optimize your gut health — according to experts.
Nowadays, it is almost impossible to talk about health without mentioning the intestine. And that makes perfect sense; Your gut, also known as your digestive tract or digestive tract, is home to 100 trillion microorganisms linked to a myriad of aspects of health, including immunity and cognitive function. People are constantly discussing how to heal their gut, especially on social media.
But how exactly can you “heal your gut” – and is it even necessary? In advance, get the basics of gut healing, plus signs that it’s something you should be doing.
What it means to have a healthy gut
First, it’s important to clarify what “healing your gut” means (and does not mean). “On the web, ‘healing your gut’ is a generalized concept that refers to optimizing your gut health, with or without symptoms,” he explains. Matthew Bechtold, MD, a gastroenterologist at the University of Missouri. “Healing your gut” is not a medical phrase, but rather a marketing term, he adds. “The concept focuses on the things that keep your gut working at its best, like hydration and exercise,” according to Dr. Bechtold. With that in mind, a more accurate term would be to “optimize” your gut, he says.
Dietitian Lisa Young, Ph.D., RDN, echoes this notion, adding that the phrase “healing your gut” is not rooted in science and is a rather vague term. Case in point: Someone might say their gut needs “healing” if they have a number of different digestive issues, ranging from general stomach discomfort (caused by stress or poor eating habits, for example) to medical conditions (such as irritable bowel syndromeaka IBS or Small Intestinal Bacterial Overgrowth, aka SIBO).
What’s more, “gut healing” is often dubbed the solution to a “leaky gut,” a term that refers to intestinal permeability, according to a article 2019 in the review Intestine. A quick bio lesson: The gastrointestinal tract has a lining that acts as a barrier, which regulates the substances that are absorbed into the bloodstream, according to Harvard Health Publishing. However, in an unhealthy gut, the lining may show cracks or gaps, leading to increased permeability. This could allow toxins, bacteria, and other substances to exit the intestine and enter the bloodstream. The result is a “leaky gut,” which may be linked to inflammation and changes in gut bacteria, according to Harvard Health Publishing.
But as with all areas of health, context is key. To begin with, the gut is assumed be semi-permeable; It’s what allows nutrients from the foods you eat to enter your bloodstream, according to a article 2020 in the review Nutrients. “Leaky gut” is not a medical term, and although leaky gut commonly occurs, it may or may not be a disease in itself or a cause of other conditions, depending on the Cleveland Clinic. And while there are Gastrointestinal barrier issues that can cause health issues (think celiac disease or Chron’s disease), digestive issues don’t automatically mean you have something that needs to be treated or “cured”.
:
How to Heal Your Gut
If you suspect you have a health problem, your best bet is to see a gastroenterologist for treatment. Alternatively, if you’re looking to maintain your overall gut health, these tips on how to “heal your gut” can help.
Practice regular physical activity.
In addition to relieve stress And to promote better sleep, staying active is one of the best things you can do for gut health. Physical activity helps the intestine by improving it motor skills in the stomach and small [intestine]“, shares Dr. Bechtold. “With improved motility, [you’ll be] less likely to develop bloating, constipation and heartburn.”
Stay hydrated.
“Adequate hydration is important for overall gut health,” according to Dr. Bechtold. After all, water is essential for many GI-related functions, including intestinal motility, nutrient absorption, and waste elimination via stool. the Nutrition and Dietetics Academy states that women need 11.5 cups of water per day and men need 15.5 cups including H2O from food and drinks. But take note: Drinking lots of water at once in the name of gut health can lead to bloating, says Dr. Bechtold.
Limit highly processed foods.
Another “gut healing” habit is to limit ultra-processed foods, such as frozen ready meals or crackers. That’s because these foods are often high in refined sugar, which can trigger or worsen inflammation in the gut, Young says. Whole, fresh foods such as fruits, vegetables and whole grains They have the opposite effect, as they’re high in antioxidants and anti-inflammatory nutrients, according to Young.
Focus on fiber.
When It Comes To Foods That “Heal” Your Gut, Go For It high fiber foods such as fruits, vegetables, legumes and whole grains. to start, fiber Promotes the growth of beneficial gut bacteria, says Young. The nutrient also supports regular bowel movements and increases stool bulk, which can make two counts more comfortable, depending on the count. Mayo Clinic. the recommended daily allowance of fiber is 25 and 38 grams for women and men, respectively.
:
Get enough sleep.
A solid sleep routine is crucial for keeping your gut under control. Poor sleep habits can lead to an imbalance of gut bacteria, potentially contributing to inflammation and gut issues, Young says. This effect may be linked to the brain-gut-microbiome axis, the communication system between the gut and the brain, according to a item 2021 in the review of sleep medicine. Aim to get the generally recommended seven to nine hours of sleep per night.
Signs you need to heal your gut
To reiterate, the popular definition of “healing your gut” usually involves supporting your bowel function through healthy lifestyle habits.
Some clues that you might benefit from these lifestyle changes include abdominal discomfort (i.e., bloating) and changes in bowel habits, such as constipation and diarrhea, says Dr. Bechtold. These problems are often linked to lifestyle factors, including stress, poor diet and lack of exercise, according to a item 2021 in the Frontiers of endocrinology. But of course, you don’t have to wait for those GI symptoms to appear to start optimizing your gut. “Ideally, you’d be helping your gut before these symptoms develop,” notes Dr. Bechtold.
On the other hand, if you have a disease that affects the gut, the “gut healing” habits mentioned above won’t relieve your symptoms, says Dr. Bechtold. Examples of such conditions include celiac disease, peptic ulcer, pancreatitis, esophagitis, Chron’s disease and a H. pylori infection, according to Dr. Bechtold.
If you’re unsure if a medical condition is involved, keep an eye out for the following symptoms, which are known as “red flags” by doctors, according to Dr. Bechtold. These are symptoms that [might] indicate that there is something more going on in the gut that hydration and physical activity may not resolve,” he explains.
-
Unintentional weight loss
-
Change in bowel habits (new diarrhea or constipation)
-
Change in stool diameter (such as pencil-thin stools)
-
Blood in stool
-
Black stools
-
Abdominal discomfort or bloating
-
New heartburn
-
Increase in food intolerances
When in doubt, listen to your gut (literally) and consult a medical professional whenever you are concerned about digestive symptoms. Even if the problems are due to lifestyle habits, they can point you in the right direction to get your digestive tract back on track.
0 Comments