Maintaining a healthy gut is vital for overall well-being. Your digestive system is crucial to nutrient absorption, immunity, and even mental health. This page will help you understand what is gastro, how it impacts you, and what gastro symptoms are.
Gastroenteritis is a gastrointestinal (GI) infection caused by stomach and intestinal inflammation, and the gastro-stomach infection causes diarrhea and sometimes vomiting.
Gastro health or GI is important because it affects many aspects of your health, including:
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- Digestion – The GI tract breaks down food into nutrients your body can absorb.
- Energy balance – The GI tract signals the brain about the nutrients you consume, which helps regulate your energy levels and eating habits.
- Immunity – A healthy GI tract helps support your immune system.
- Mental health –Poor GI health has been linked to mental health disorders.
- Risk of disease – A healthy GI tract can help reduce the risk of developing gastrointestinal diseases like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and colorectal cancer.
- Overall well-being – A healthy GI tract contributes to your overall well-being.
Factors affecting GI health include diet, stress, and lifestyle choices. If you experience bloating, cramps, excessive gas, diarrhea, or other symptoms that last several weeks, you should see a physician. Some symptoms, like blood in the stool, require immediate medical attention.
Find out the steps that can help you support your gastrointestinal (gastro) health through diet, lifestyle choices, and more.
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Adopt a gut-friendly diet
A healthy diet is essential for a balanced gut microbiome—the diverse community of bacteria and other microbes in your digestive tract. Here are some dietary tips for promoting gastrohealth:
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- Fiber-rich foods – Fiber helps with digestion, regular bowel movements, and maintaining a healthy weight. Include whole grains, fruits, vegetables, legumes, and nuts in your meals.
- Fermented foods – Probiotic-rich foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha support gut health by introducing beneficial bacteria.
- Prebiotics – These are non-digestible fibers that feed the healthy bacteria in your gut. Foods like garlic, onions, asparagus, and bananas are rich in prebiotics.
- Limit processed foods – Highly processed foods, especially those high in sugar and unhealthy fats, can disrupt gut health by promoting the growth of harmful bacteria.
- Stay hydrated – Drinking plenty of water supports digestion and helps maintain the mucosal lining of the intestines.
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Focus on gut-soothing foods
Certain foods are especially soothing for the digestive system and can help alleviate issues like bloating acid reflux, or irritable bowel syndrome (IBS):
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- Ginger – Known for its anti-inflammatory properties, ginger can help reduce nausea and improve digestion.
- Bone broth – Rich in collagen and amino acids, bone broth supports the gut lining and can help with digestion and healing.
- Slippery elm and marshmallow root – Both herbs have been traditionally used to soothe the gut lining and help with digestive discomfort.
- Peppermint – Peppermint tea or oil capsules can help relax the digestive tract muscles, reducing symptoms of IBS and bloating.
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Incorporate healthy lifestyle habits
Beyond diet, certain lifestyle practices are essential for maintaining a healthy gut:
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- Manage stress – Chronic stress can negatively impact your gut by altering gut bacteria and increasing inflammation. Practice stress-relieving techniques such as meditation, yoga, deep breathing, or mindfulness.
- Exercise regularly – Physical activity promotes regular bowel movements and improves the balance of gut bacteria. Aim for at least 30 minutes of moderate exercise most days of the week.
- Get adequate sleep – Lack of sleep disrupts gut function and microbiome diversity. Aim for 7-9 hours of quality sleep per night.
- Quit smoking – Smoking is harmful to the gut and can lead to conditions like Crohn’s disease and acid reflux. If you smoke, consider seeking support to quit.
- Limit alcohol consumption – Excessive alcohol can irritate the digestive system and alter gut bacteria. Limit alcohol intake to moderate levels, if at all.
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Consider supplements (if needed)
If you are struggling with specific digestive issues, supplements might help. However, it’s best to consult a healthcare professional before starting new supplements.
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- Probiotics – These supplements contain beneficial bacteria that can support gut health, especially after antibiotic use or during periods of digestive upset.
- Digestive enzymes – For those who have trouble breaking down food, digestive enzyme supplements can improve nutrient absorption.
- Fiber supplements – If you struggle to get enough fiber from food, consider adding a fiber supplement like psyllium husk to your diet.
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Watch out for food sensitivities
Food sensitivities or intolerances can lead to digestive discomfort, bloating, and other gut issues. Common culprits include:
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- Lactose – Found in dairy products, lactose intolerance can lead to bloating, gas, and diarrhea.
- Gluten – Some people have sensitivity or intolerance to gluten, a protein found in wheat, barley, and rye. Celiac disease is a severe form of gluten intolerance that can damage the gut lining.
- FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) – A group of short-chain carbohydrates that are difficult to digest for some people, leading to bloating and discomfort. A low FODMAP diet can be helpful for those with IBS.
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Stay mindful of medication use
Some medications, such as antibiotics, pain relievers (NSAIDs), and antacids, can disrupt the balance of gut bacteria and irritate the digestive tract. Always consult your healthcare provider about possible side effects and consider prescribed gastro resistant tablets or supplements to support gut health when necessary.
Conclusion
Boosting your gastrointestinal health is an investment in your overall well-being. A balanced diet, a healthy lifestyle, stress management, and mindful choices can go a long way in maintaining a happy and healthy gut. Listen to your body, and when in doubt, seek guidance from healthcare professionals to address any specific concerns. Administer only prescribed supplements/medicine/tablets for gastro treatment. Also, don’t forget to inform your doctor about your existing ailments and medicine, including prescribed and non-prescribed (i.e., supplements) you may be taking.
