How can you maintain a healthy digestive system. What foods should you eat for optimal gut health. Which lifestyle changes can improve your digestion. How does fiber contribute to digestive wellness. Why are probiotics beneficial for your gut. How does hydration affect digestive function. What role do eating habits play in maintaining a healthy digestive system.

The Importance of a High-Fiber Diet for Digestive Health

A diet rich in fiber is crucial for maintaining a healthy digestive system. Fiber plays a vital role in keeping the digestion process smooth and preventing various gastrointestinal issues. But what exactly does fiber do for our digestive health?

Fiber comes in two main types: soluble and insoluble. Each type contributes differently to our digestive well-being:

• Insoluble fiber: Found in wheat bran, vegetables, and whole grains, it adds bulk to stools and aids in the passage of food and waste through the gut.
• Soluble fiber: Present in oat bran, nuts, seeds, and legumes, it absorbs water and helps prevent overly liquid stools.

By incorporating both types of fiber into your diet, you can significantly improve your digestive health. A high-fiber diet has been shown to prevent or alleviate conditions such as diverticulosis, irritable bowel syndrome (IBS), and hemorrhoids.

Recommended Fiber-Rich Foods

To boost your fiber intake, consider adding these foods to your diet:

1. Whole grains (e.g., quinoa, brown rice, whole wheat bread)
2. Legumes (e.g., lentils, chickpeas, black beans)
3. Fruits (e.g., apples, pears, berries)
4. Vegetables (e.g., broccoli, carrots, spinach)
5. Nuts and seeds (e.g., almonds, chia seeds, flaxseeds)

The Role of Lean Proteins in Digestive Wellness

While fiber is essential, protein also plays a crucial role in a balanced diet that supports digestive health. However, not all protein sources are created equal when it comes to digestion. Why should you opt for lean meats?

Fatty cuts of meat can slow down the digestive process, potentially leading to constipation. On the other hand, lean meats are easier for your body to process and are less likely to cause digestive discomfort. Some excellent lean protein options include:

• Skinless poultry (chicken, turkey)
• Fish (salmon, cod, tilapia)
• Lean cuts of beef (sirloin, flank steak)
• Pork loin
• Plant-based proteins (tofu, tempeh, legumes)

By choosing lean proteins, you’re not only supporting your digestive health but also promoting overall heart health. If you do consume fattier cuts of meat, try pairing them with high-fiber foods to aid digestion.

Probiotics: Nurturing Your Gut Microbiome

Probiotics have gained significant attention in recent years for their potential benefits to digestive health. But what exactly are probiotics, and how do they contribute to a healthy gut?

Probiotics are live microorganisms that are similar to the beneficial bacteria naturally present in your digestive tract. When consumed regularly, they can help maintain a healthy balance of gut flora, which is essential for optimal digestive function.

Benefits of Probiotics for Digestive Health

Incorporating probiotics into your diet can offer several advantages:

• Improved nutrient absorption
• Enhanced lactose breakdown (beneficial for those with lactose intolerance)
• Potential protection against irritable bowel syndrome (IBS)
• Strengthened immune system
• Counteraction of the negative effects of poor diet, stress, and antibiotics

To reap these benefits, consider adding probiotic-rich foods to your daily diet. Low-fat yogurt and kefir are excellent sources of probiotics. Alternatively, you can opt for probiotic supplements, but it’s always best to consult with a healthcare professional before starting any new supplement regimen.

The Impact of Eating Habits on Digestive Health

While what you eat is crucial for digestive health, how and when you eat can be equally important. Establishing regular eating habits can significantly improve your digestion and overall gut health. But why does consistency matter so much?

When you eat at consistent times each day, your body develops a predictable rhythm for digestion. This allows your stomach to properly prepare for incoming food and process it more efficiently. Irregular eating patterns, on the other hand, can cause your stomach to overwork, potentially leading to bloating and indigestion.

Tips for Establishing Healthy Eating Habits

1. Aim to eat breakfast, lunch, and dinner at approximately the same times each day.
2. Include healthy snacks between meals to maintain steady energy levels.
3. Try to eat every 3 to 4 hours to allow your stomach to properly digest its contents.
4. Avoid late-night eating, which can disrupt your digestive system and sleep patterns.
5. Practice mindful eating by chewing slowly and paying attention to your food.

By adopting these habits, you can create a more favorable environment for optimal digestion and nutrient absorption.

Hydration: The Unsung Hero of Digestive Health

When we think about digestive health, we often focus on food, but hydration plays a crucial role as well. Why is staying hydrated so important for your digestive system?

Adequate water intake is essential for proper digestion. Water helps break down food, allowing your body to absorb nutrients more effectively. Moreover, it aids in the transit of waste through your intestines, preventing constipation and promoting regular bowel movements.

How Water Supports Fiber Function

Remember the fiber we discussed earlier? Water is its perfect companion. Here’s why:

• Fiber draws water into your colon, creating bulkier yet softer stools.
• This combination of fiber and water allows waste to pass through your system more easily.
• Without sufficient water, high-fiber diets can actually lead to constipation.

To support your digestive health, aim to drink at least 8 glasses (64 ounces) of water per day. This amount may vary depending on your activity level, climate, and individual needs. Listen to your body and drink water throughout the day, not just when you feel thirsty.

Minimizing Fat Intake for Better Digestion

While some fat is necessary for a balanced diet, excessive consumption of fatty foods can hinder your digestive process. How does fat affect digestion, and what can you do to maintain a healthy balance?

Fatty foods tend to slow down the digestive process, which can lead to uncomfortable symptoms like bloating and constipation. However, it’s important to note that not all fats are created equal. Some fats, like those found in avocados, nuts, and olive oil, can actually be beneficial for your overall health when consumed in moderation.

Strategies for Balancing Fat Intake

1. Choose lean proteins over fatty cuts of meat.
2. Opt for low-fat dairy products.
3. Use healthy cooking methods like grilling, baking, or steaming instead of frying.
4. Incorporate healthy fats from sources like fish, nuts, and seeds.
5. When consuming higher-fat foods, pair them with high-fiber options to aid digestion.

By being mindful of your fat intake and choosing healthier fat sources, you can support your digestive system while still enjoying a varied and satisfying diet.

The Whole Foods Approach to Digestive Wellness

In recent years, there has been a growing emphasis on whole foods for overall health, including digestive wellness. But what exactly are whole foods, and how do they benefit your digestive system?

Whole foods are minimally processed and rich in nutrients. They are typically free from artificial additives, preservatives, and excessive refining. This natural state makes them easier for your body to recognize and process, leading to improved digestion and nutrient absorption.

Benefits of Whole Foods for Digestion

• Higher fiber content, promoting regular bowel movements
• Rich in essential nutrients that support digestive health
• Lower in additives that may cause gut inflammation
• May help maintain a healthy gut microbiome
• Often lower in unhealthy fats and added sugars

To incorporate more whole foods into your diet, focus on fresh fruits and vegetables, whole grains, lean proteins, and minimally processed dairy products. Reduce your intake of packaged and processed foods, which often contain additives that can negatively impact your digestive health.

The Impact of Food Additives on Gut Health

Many processed foods contain additives such as glucose, salt, and various chemicals. These additives have been linked to increased gut inflammation, which can impair the barrier function of your intestines. This increased gut permeability, often referred to as “leaky gut,” may contribute to a range of health conditions.

By choosing whole foods over processed options, you can significantly reduce your exposure to these potentially harmful additives and support your digestive health.

Lifestyle Factors Affecting Digestive Health

While diet plays a crucial role in maintaining a healthy digestive system, various lifestyle factors can also significantly impact your gut health. What are some key lifestyle changes you can make to improve your digestion?

Regular Exercise

Physical activity can have a positive effect on your digestive system. Regular exercise helps stimulate the natural contractions of the intestinal muscles, promoting more efficient digestion and reducing the risk of constipation. Aim for at least 30 minutes of moderate exercise most days of the week.

Stress Management

Chronic stress can wreak havoc on your digestive system, potentially leading to issues like irritable bowel syndrome (IBS) and acid reflux. Incorporate stress-reduction techniques into your daily routine, such as:

• Meditation or mindfulness practices
• Deep breathing exercises
• Yoga or tai chi
• Regular physical activity
• Adequate sleep

Avoiding Late-Night Meals

Eating large meals close to bedtime can disrupt your digestive process and interfere with sleep quality. Try to finish your last meal of the day at least 2-3 hours before going to bed. If you need a late-night snack, opt for something light and easily digestible.

Limiting Alcohol and Caffeine

Both alcohol and caffeine can irritate your digestive system and potentially lead to issues like acid reflux and dehydration. Consume these beverages in moderation and be mindful of their effects on your digestion.

Quitting Smoking

Smoking can have numerous negative effects on your digestive health, including increasing the risk of acid reflux, ulcers, and certain types of cancer. If you smoke, consider seeking support to quit for the benefit of your overall health, including your digestive system.

By implementing these lifestyle changes alongside a healthy diet, you can create an environment that supports optimal digestive function and overall well-being.

Eating for a Healthy Digestive System

Eating is not only one of the great pleasures in life, it’s also essential to your health and well-being. The foods you eat nourish your body, providing energy and enhancing the function of all your vital organs.

That’s why it’s important to maintain a healthy digestive system by consuming the right foods and adopting sensible eating habits.

For better digestive health, follow these simple tips:

Eat a high-fiber diet. One of the best ways to improve your digestive health is by maintaining a diet that is high in fiber and rich in fruits, vegetables, legumes and whole grains. This keeps the normal process of digestion running smoothly, helping to prevent constipation and maintain a healthy weight. In addition, a high-fiber diet helps prevent or treat conditions such as diverticulosis, irritable bowel syndrome (IBS), and hemorrhoids.

Be sure you’re getting both soluble and insoluble fiber. These help your digestive system in different ways. Insoluble fiber – material in vegetable foodstuffs – can’t be digested by your body, but serves the purpose of adding bulk to your stools and thus enabling food and waste products to pass through your gut. Soluble fiber, on the other hand, draws in water and helps prevent stools that are too liquid.  You can get insoluble fiber from wheat bran, vegetables, and whole grains, while foods such as oat bran, nuts, seeds, and legumes provide soluble fiber.

Minimize your intake of foods high in fat. Fatty foods tend to slow down the digestive process, which can lead to constipation. Nevertheless, you do need some fat in your diet, so try to pair these fatty items with high-fiber foods to make them easier to digest.

Select lean meats. You need protein as part of a healthful diet, but you also need to avoid fatty cuts of meat that tend to make digestion difficult. Choose lean cuts of meat, such as skinless poultry or pork loin. It’s not only better for your digestive tract, but also more heart-healthy.

Add probiotics to your diet. These are microorganisms that are the same type of healthy bacteria naturally present in your digestive tract. Probiotics help keep your entire body healthy by counteracting the effects of a poor diet, antibiotics, and stress. Consumed on a daily basis, they may also improve nutrient absorption, break down lactose, guard against IBS, and generally strengthen your immune system. Good sources of probiotics include low-fat yogurt or kefir, on a daily basis.

Follow a regular eating schedule. Dieticians and other experts agree that eating breakfast, lunch, dinner, and snacks  around the same time each day allows for proper digestion of your food. When you don’t eat at consistent times, it causes your stomach to overwork, which often results in bloating and indigestion. Eat every 3 to 4 hours to allow your stomach to properly digest its contents.

Drink plenty of water. Keeping yourself hydrated is essential to your digestive health. That’s because fiber draws water into your colon to create bulkier yet softer stools, which allows them to pass through more easily.

Intercoastal Medical Group is a multispecialty practice specializing in primary care, and much more. With more than 85 doctors in eight locations across Sarasota and Manatee County, Florida, we make it easy to find a qualified doctor at a location that’s convenient for you.

For more information about our services or to schedule an appointment with one of our doctors, please call Intercoastal Medical Group in Sarasota and Manatee County, Florida. You can also request an appointment online now.

The 11 Best Ways to Improve Your Digestion Naturally

Diet and lifestyle changes, such as eating whole foods and avoiding late-night meals, can have a positive impact on your gut health.

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.

However, when these symptoms occur frequently, they can cause major disruptions to your life.

Whole foods are minimally processed, rich in nutrients, and linked to a wide range of health benefits.

On the other hand, the highly-processed foods found in a typical Western diet are often high in refined carbs, saturated fat, and food additives. Processed foods have been linked to an increased risk of developing digestive disorders (1).

Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation.

Inflammation may impair the barrier function of your intestines, leading to increased gut permeabilility. In turn, increased gut permeability may contribute to a range of health conditions (1, 2).

Some processed foods may contain harmful trans fats. In the past, most of the trans fats found in processed foods came from partially-hydrogenated oils.

While the U.S. Food and Drug Administration banned partially-hydrogenated oils in 2018, small amounts of trans fats may still be found in processed foods (3).

It’s important to read the labels on processed foods to be sure they’re free of trans fats. These fats are well-known for their negative effects on heart health but have also been associated with an increased risk of developing inflammatory bowel disease (4).

What’s more, processed foods like low-calorie drinks and ice creams often contain low-calorie or no-calorie sugar substititutes. Some of these sweeteners may cause digestive problems.

Sugar alcohols such as xylitol and erythritol are sugar substitutes that can cause bloating and diarrhea. One study found that eating 50 grams of xylitol led to bloating and diarrhea in 70% of people, while 75 grams of erythritol caused the same symptoms in 60% of people (5).

Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria (5, 6, 7).

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease (8).

Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases (9).

Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

Summary

Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

It’s common knowledge that fiber is beneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along (10).

Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber. Fruits and vegetables can be rich in both soluble and insoluble fiber, so eating a variety of these foods will ensure you’re getting plenty of each type (11).

The daily reference intake (DRI) for fiber is 25 grams for females aged 19 to 50. For males aged 19 to 50, the DRI for fiber is 38 grams. However, most people in the United States consume only half of the daily recommended amount (11).

A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel (12).

Prebiotics are another type of fiber that feed your healthy gut bacteria. Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut (13).

Prebiotics are found in many fruits, vegetables and grains.

Summary

A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fiber are soluble and insoluble fiber, as well as prebiotics.

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed (14, 15).

Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, tuna, mackerel and sardines (16).

Summary

Adequate fat intake improves the absorption of some fat-soluble nutrients. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

Low fluid intake is a common cause of constipation (17, 18).

Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

You may need more water than usual if you’re in a warm climate or exercise strenuously, and when you’re feeling sick (19).

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.

Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges (20).

Summary

Insufficient fluid intake is a common cause of constipation. Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content.

Stress can have a negative impact on your digestive system.

It has been associated with stomach ulcers, diarrhea, constipation and IBS (21, 22, 23, 24).

Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.

Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion (22, 24).

Stress management, meditation and relaxation training have all been shown to improve symptoms in people with IBS (25).

Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms (26, 27, 28).

Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Summary

Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms.

It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating (29).

Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS (30).

To eat mindfully:

• Eat slowly.
• Focus on your food by turning off your TV and putting away your phone.
• Notice how your food looks on your plate and how it smells.
• Select each bite of food consciously.
• Pay attention to the texture, temperature and taste of your food.

Summary

Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption (31).

When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion (32).

Summary

Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down (33).

In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms (34).

Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body (35, 36).

Summary

Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.

It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.

While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain (37).

Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.

Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas (38).

Taking your time when eating a meal may improve your digestive symptoms.

Summary

Not paying attention to your hunger and fullness cues can negatively impact digestion. Taking time to slow down and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health.

And, in fact, they may also be responsible for some common digestive issues.

Smoking

Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD (39).

Furthermore, studies have shown that quitting smoking improves acid reflux symptoms (40).

Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers (41, 42).

If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.

Alcohol

Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract (43).

Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria (44).

Reducing your consumption of alcohol may help your digestion.

Late-night eating

Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms (45).

If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Summary

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial bacteria that may improve digestive health when taken as supplements.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS (46).

What’s more, they may improve symptoms of constipation and diarrhea (47, 48, 49).

Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

They’re also available in capsule form. While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms.

For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain (49).

Glutamine

Glutamine is an amino acid that supports gut health. Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed (50).

You can increase your glutamine levels by eating foods such as beef, eggs and tofu (51).

Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you.

Zinc

Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders (52).

Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues (53).

The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.

Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds (54).

Summary

Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.

Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Practices such as mindful eating, stress reduction and exercise can also be beneficial.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.

Basic rules for healthy eating | Clinic EXPERT

What to eat for breakfast, whether and what to snack on, how to “please” the liver, what to snack on alcohol, where to check the health of the gastrointestinal tract, and why to do it – we tried to answer these and other questions from the point of view of gastroenterologists who see the consequences of malnutrition every day.

Answer just three simple questions – test yourself:

1. Do you eat fast food more than once a week?
2. Do you snack on the go more than twice a week?
3. Do you cook with convenience foods more than once a month?

If you answered “yes” to at least one question, your gastrointestinal health is in danger. And it may depend on whether you heed the following recommendations for how long he can endure this lifestyle.

How does the stomach of a modern city dweller feel?

We are extremely busy. We climb, we achieve, we try to be in time everywhere and combine everything. The modern city does not let you relax even for a minute. There is neither time nor energy to cook healthy food, so the modern city dweller is mainly:

• He eats prepared foods and often has unhealthy foods on his menu: salted nuts, potato chips, fast food and sugary sodas. He also loves canned food, smoked meats, marinades. All this, especially in combination with alcohol, overloads the liver’s detoxifying system and leads to the destruction of its cells.
• Often eats fatty and fried foods – which leads to accumulation of fat and causes weight gain.
• He likes sweets very much – which causes an overabundance of the hormone that is responsible for blood sugar levels – insulin. And a lot of insulin means even more fat in the body.
• He eats little fresh vegetables and fruits, which means that his menu contains little fiber, pectins, vitamins A, E, group B, which help the digestive system. Such a diet leads to frequent constipation and increases the risk of cancer.
• Eats food that has a long shelf life – if the product has a shelf life of six months, it has very little benefit, and there is a high probability of poisoning. Rotting processes can begin, instead of vitamins, bacterial and fungal toxins appear, and the ubiquitous mold multiplies.
• Cooks incorrectly – prefers fried foods, hot sauces, mayonnaise, gravies, strong broths. And this means that the gastrointestinal tract is overloaded with fats, extractives, carcinogens.
• Does not follow the diet – snacks on the go, skips breakfast and lunch, eats mostly in the evening. Digestion with such a “barbaric” attitude is disturbed, and weight grows along with stones in the gallbladder.

Remember – such a lifestyle and eating habits harm all parts of the digestive system: the stomach, pancreas, intestines, gallbladder, to put it mildly, “not happy” with such nutrition.

What to eat: TOP-7 foods that will “please” your body

№1. Vegetables and fruits are a source of health. They contain a lot of fiber, pectins, vitamins and minerals. Eat them raw in an amount of at least 300 g per day. Here are the “champions” in terms of usefulness:

• avocado – “liver doctor”. A unique source of folic acid, vitamins B, C, E and F, potassium, healthy fats, vegetable protein. Reduces cholesterol, protects the liver from damage by toxins and protects against cancer. Avocados are good for diabetics and athletes, those who are losing weight, and those who need a hearty and healthy snack during the day. Half an avocado a day – and in a month you will see how your well-being has changed
• broccoli – “miracle cabbage”. Helps to remove toxins, and sulforaphane protects against cancer. Carotenoids in broccoli are like in carrots, and vitamin C is 2.5 times more than in oranges. It has a lot of potassium, protein and healthy fiber. In addition, broccoli regulates insulin levels and is useful for diabetics and those who have gained “excess”. Eat broccoli daily – both raw and steamed, add to salads, side dishes, mashed potatoes, soups. The whole body and the liver in particular will “thank you” with excellent digestion, vigor and strong immunity
• pumpkin is the energy of the sun. Pumpkin is rich in substances that restore liver cells and protect them from destruction. Pumpkin does not take vitamins – from carotene to vitamin E. Trace elements – a lot, from potassium to chromium. Delicate fiber makes pumpkin indispensable for diseases of the digestive system. Baked pumpkin, with honey, in a salad, juices, pumpkin seeds – anyone who wants to stay healthy will find a dish to their liking.
• dried fruits – a boost of energy. A handful of raisins or dried apricots, or 5-6 dates, or prunes – and you have a daily intake of vitamins, potassium and a dozen more nutrients along with fruit sugar. Cook compotes from dried fruits, add to cereals, curds, yogurt and pastries, or just have a snack at work. However, choose dried fruits wisely: they cannot be brighter and more beautiful than fresh fruits. Wash and soak before eating. Or buy a dryer and make them yourself at home.

#2. Kashi – in the morning. The liver “loves” B vitamins and fiber, as well as carbohydrates, which are 70-80% in cereals. For greater benefit, eat cereals that have “slow” carbohydrates – millet, pearl barley, unpolished or brown rice. And it is better in the morning, so as not to gain “extra”.

No. 3. Seafood is not only for gourmets. Seafood is a storehouse of valuable protein, magnesium, iodine, vitamins A, D, E, K, B and healthy fats – omega-3 acids. Seafood has no sugar, so it is suitable for diabetics. They are indispensable for those who want to lose weight. Eat fish and other seafood at least 3 times a week. The main thing is less salt.

No. 4. Lean meat is protein for lunch. Chicken, turkey, rabbit – the choice of healthy meat is wide. This meat has a lot of protein and a minimum of fat. And also useful vitamins A, D, E and iron. Boil, stew, bake, but do not fry. Add fresh vegetables – you will be both full and healthy.

No. 5. Dairy products – for those who are “in the know.” Cottage cheese, kefir, curdled milk, natural yogurt – there are plenty to choose from. With fruits, honey, fresh or baked, in healthy airy desserts – the choice of dishes is only limited by your imagination. Do not “feed” the body with fat – read the labels. And hard cheese, butter, and even less margarine.

#6. Vegetable oils are a matter of extraction. Crude oils of the first cold pressing will delight the liver with essential fatty acids. Tired of the classics – sunflower and olive? Take pumpkin, linseed, soy. There are more benefits, and the taste is unusual.

No. 7. Spices – spicy and healthy. Turmeric reduces inflammation in the liver cells, protects them from destruction, facilitates the cleansing of toxins and causes the liver to actively produce bile. Therefore, those who have gallstones should not take turmeric. The liver also loves cloves, ginger, barberry, celery, parsley, dill. Experiment with flavors. The main thing is the measure and quality of the product.

How to cook properly? 3 simple rules

The first rule – we cook from fresh products. Concentrates, semi-finished products, ready-made products are not for those who want to improve the gastrointestinal tract. Subject meat and fish to sufficient heat treatment – in the middle of the piece, the temperature should be at least 70 degrees. Do not leave meat and fish at room temperature for a long time – bacteria multiply well in such an environment. Do not reheat food more than once. It’s easy and helps keep you out of trouble.

The second rule is to cook, stew, bake, steam. It is better to remove the frying pan and deep fryer away. The liver does not like a beautiful fried crust, which is full of fat and carcinogens. You should not “feed” the liver with pickled foods – vinegar is considered a cellular poison and does not have the best effect on the health of the gastrointestinal tract. Give up smoked meats – better bake, for example, turkey fillet with spices. Tasty, satisfying and healthy.

Third rule – drain the first broth. Or even cook without broth. It is better to add spices and herbs – they give a unique taste.

Q&A about nutrition: what, when, how much

1. How to eat so as not to “break” digestion? Regularly and useful products. Forget about sauces and mayonnaise, smoked, fried and fatty. The rest you already know.
2. Are diets good for the liver? Liver benefit from a balanced diet. This means that food has everything necessary for the liver to perform its vital functions. If you, for example, refuse meat, then you need vegetable protein from soy. Try not to experiment with diets. We decided to change the diet – consult a doctor who will select a suitable nutrition plan, taking into account concomitant diseases.
3. How to snack on alcohol? Non-greasy, non-fried and non-spicy, without mayonnaise and other sauces. If you drink natural wine, eat stewed, baked fish / meat or fruits.
4. How often is it permissible to eat unhealthy foods so that the internal organs do not suffer? We understand that sometimes harmful products end up on the table of even the biggest fans of a healthy lifestyle. If you eat something harmful once a week, nothing bad will happen. Just take care of yourself for 2-3 days, unload the food with porridge on the water, stewed vegetables, vegetable soup. And continue after you have “sinned” to eat right again.

How to protect the liver – professional help

The liver tolerates even unhealthy food for a long time and does not hurt until the very advanced stages of cirrhosis. Therefore, in addition to proper nutrition, regular examination and attention to yourself are the main things you can do to help her.

So, once a year:

• do ultrasound and elastography of the liver,
• take biochemical blood tests,
• consult a gastroenterologist-hepatologist.

This should be done even if nothing hurts. And if something worries, or in the analysis of deviations, you should not wait. Contact your doctor and get tested immediately. So you get a chance to save health, and often life itself.

Doctors of the Polyclinic EXPERT: gastroenterologists, hepatologists, endocrinologists, nutritionists are ready to consult, examine, recommend treatment, report risks. Our nutritionist selects a diet according to your condition. In addition, we do not abandon patients and monitor their condition from the first contact to the result.

How you eat is up to you. Our task is to tell you how to eat to stay healthy. And if something worries – suggest how to consult an expert, be examined and treated, if necessary, in order to keep the gastrointestinal tract in working condition.

A competent dietitian will help you make a correct diet and maintain it.

HOW TO PRESERVE A HEALTH DIGESTIVE TRACT?

A pharmacist or pharmacist often hears from pharmacy visitors: “After taking antibiotics, the beneficial intestinal microflora also died along with pathogenic bacteria.” “Disturbed by bloating, abdominal pain, loosening of the stool. How to restore the microflora? “I took a probiotic, but it did not help. What to do”?

Indeed, how to keep eubiosis in the intestines? What can and what can’t modern probiotics do?

There is a whole world inside us

The human intestine is inhabited by billions of beneficial microorganisms. If you put them all together, then their weight will be 2-3 kg. And this should be rejoiced, because the normal process of digestion is largely carried out precisely thanks to beneficial microorganisms. The intestinal microbiota synthesizes B vitamins, vitamin K, folic acid, and some enzymes. It is able to neutralize hazardous substances that come with food (nitrates, pesticides, salts of heavy metals). In addition, our microbiota ensures the colonization stability of the body, which is manifested by antagonism to foreign microbes and an obstacle to their adhesion to the mucous membranes. It is one of the key regulators of the body’s immune system. According to the latest data, resistance to colds, mood and even the appearance of a person are largely related to how the gut microbiota works.

With dysbiosis in the intestine, the proportion of opportunistic and pathogenic microorganisms increases, and the number of beneficial lactobacteria and bifidobacteria decreases, which ultimately leads to indigestion. The most frequent and unpleasant manifestations of dysbiosis are flatulence, abdominal pain, constipation or, conversely, diarrhea or unstable stools. Without treatment, a chronic inflammatory process develops in the intestines. Long-term dysbiosis is characterized by a violation of the absorption of proteins, fats, carbohydrates and vitamins, which can eventually lead to weight loss, the development of anemia and other diseases.

Causes of disorders of the intestinal microbiota

A disorder of the composition of the intestinal microbiota may develop after an intestinal infection, be a consequence of taking antibiotics, accompany various diseases of the digestive system (gastritis, pancreatitis, peptic ulcer, enterocolitis). Reduced immunity and chronic stress can provoke this condition. The impetus can also be a change in the usual diet. The question arises: is it possible to recover with the help of proper nutrition?

Nutrition is not everything

Of course, if you have problems with digestion, you always need to correct your diet and change your lifestyle. It is useful to include fermented milk products (kefir, curdled milk, live yoghurts), fruits and vegetables in your diet. However, the role of diet in maintaining gastrointestinal health is often of secondary importance. If an imbalance in the gut microbiota has already occurred, all efforts should be aimed at restoring the balance of the microbiota.

Why are lactobacilli useful?

The term “probiotic” was coined in 1965 to refer to drugs containing cultures of microorganisms that stimulate the growth of beneficial intestinal microflora. The modern definition sounds like this: a probiotic is a living microorganism that, when used in sufficient quantities, is beneficial to human health. It’s great if the probiotic contains lactobacilli. The positive effect of lactobacilli in intestinal dysbiosis has been scientifically proven. They contribute to the destruction of pathogenic microorganisms, are a kind of protective barrier that prevents the growth of pathogens, and are involved in the synthesis of vitamins and enzymes.

For a probiotic to work

There is one important consideration when choosing a probiotic. Before getting into the intestines, the drug must pass through the stomach with its chemically aggressive environment, where beneficial bacteria can die without bringing the claimed benefits. Accordingly, such drugs do not have the proper therapeutic effect. What to do in this situation? Naturally, to advise a probiotic that meets modern requirements.

DR capsules for beneficial bacteria

Modern probiotic preparation contains 3 types of lactobacilli: L. Acidophilus, L. Casei, L. Rhamnosus. They create optimal conditions for digestion processes, participate in the biosynthesis of vitamins, stimulate the growth of bifidobacteria, help maintain the human immune system, and inhibit the growth of pathogenic and opportunistic microorganisms and Helicobacter pilory. The drug is available in special DR-capsules. DR-capsule protects lactobacilli from premature destruction. It is resistant to the action of hydrochloric acid of the stomach and dissolves only in the intestines.