How can you improve your digestion through diet and lifestyle changes. What foods should you eat and avoid for optimal gut health. Why is fiber crucial for digestive wellness. How do healthy fats impact your digestive system.

The Role of Whole Foods in Promoting Digestive Wellness

Maintaining a healthy digestive system is crucial for overall well-being. One of the most effective ways to support gut health is by focusing on whole foods in your diet. But why are whole foods so beneficial for digestion?

Whole foods are minimally processed and rich in essential nutrients. They provide a wide range of health benefits, particularly for the digestive system. In contrast, the highly processed foods common in Western diets are often high in refined carbohydrates, saturated fats, and artificial additives. These processed foods have been linked to an increased risk of developing digestive disorders.

Food additives, including excess glucose, salt, and various chemicals, may contribute to increased gut inflammation. This inflammation can impair the barrier function of the intestines, leading to increased gut permeability, also known as “leaky gut syndrome”. Increased gut permeability has been associated with a range of health conditions beyond just digestive issues.

The Impact of Trans Fats on Digestive Health

Trans fats, once common in processed foods, have been largely phased out due to their negative health effects. However, small amounts may still be present in some processed products. These fats are not only detrimental to heart health but have also been associated with an increased risk of developing inflammatory bowel disease (IBD).

Artificial Sweeteners and Digestive Discomfort

Many processed foods, particularly low-calorie drinks and desserts, contain artificial sweeteners or sugar substitutes. Some of these, especially sugar alcohols like xylitol and erythritol, can cause digestive problems such as bloating and diarrhea. Research has shown that consuming even moderate amounts of these sweeteners can lead to gastrointestinal distress in many individuals.

Furthermore, studies suggest that artificial sweeteners may increase the number of harmful gut bacteria. This imbalance in gut flora has been linked to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.

The Power of Fiber in Supporting Digestive Health

Fiber is a crucial component of a healthy diet, particularly for maintaining good digestion. But how exactly does fiber benefit our digestive system?

There are two main types of fiber: soluble and insoluble. Soluble fiber absorbs water and helps add bulk to your stool, promoting regular bowel movements. Insoluble fiber, on the other hand, acts like a natural cleanser for your digestive tract, helping to keep everything moving smoothly.

Good sources of soluble fiber include oats, barley, and legumes. For insoluble fiber, look to whole grains, nuts, and seeds. Fruits and vegetables are excellent sources of both types of fiber, making them essential components of a gut-healthy diet.

The Recommended Fiber Intake

The daily reference intake (DRI) for fiber varies by age and gender. For women aged 19 to 50, the recommended intake is 25 grams per day. Men in the same age range should aim for 38 grams daily. However, it’s worth noting that most people in the United States consume only about half of the recommended amount.

A high-fiber diet has been linked to a reduced risk of various digestive conditions, including constipation, inflammatory bowel disease, and even colorectal cancer. It’s clear that increasing fiber intake can have significant benefits for digestive health.

The Role of Prebiotics in Gut Health

Prebiotics are a special type of fiber that feed the beneficial bacteria in your gut. Diets high in prebiotic fiber have been shown to improve the gut’s barrier function and reduce inflammation. Prebiotics can be found in many fruits, vegetables, and grains, making them an easy addition to a balanced diet.

The Importance of Healthy Fats for Optimal Digestion

While fiber is often in the spotlight when it comes to digestive health, fats also play a crucial role. How do healthy fats contribute to good digestion?

Firstly, fats help you feel satisfied after a meal, which can prevent overeating and the digestive discomfort that often follows. Additionally, fats are essential for the proper absorption of certain nutrients, particularly fat-soluble vitamins A, D, E, and K.

Omega-3 fatty acids, a type of healthy fat, have been the subject of numerous studies regarding digestive health. Some research suggests that these fatty acids may decrease the risk of developing inflammatory bowel diseases like ulcerative colitis, although more studies are needed to confirm this effect.

Best Sources of Healthy Fats for Digestive Health

To incorporate more beneficial fats into your diet, consider adding the following foods:

• Flaxseeds and chia seeds
• Nuts, especially walnuts
• Fatty fish such as salmon, tuna, mackerel, and sardines

These foods are rich in omega-3 fatty acids and can be easily incorporated into a variety of meals and snacks.

Hydration: A Key Factor in Digestive Wellness

Proper hydration is often overlooked when discussing digestive health, but it plays a vital role in maintaining a healthy gut. How does staying hydrated benefit your digestive system?

Adequate fluid intake helps to soften stools and promote regular bowel movements, preventing constipation. Water also aids in the breakdown and absorption of nutrients from food, making the digestive process more efficient.

Moreover, staying hydrated supports the mucosal lining of the intestines, which acts as a barrier against harmful bacteria and toxins. This lining is crucial for maintaining overall gut health and preventing digestive issues.

How Much Water Should You Drink?

The amount of water needed varies from person to person, depending on factors such as age, activity level, climate, and overall health. As a general guideline, aim for about 8 glasses (64 ounces) of water per day. However, listen to your body and drink when you feel thirsty. Your urine should be pale yellow to clear if you’re well-hydrated.

The Impact of Stress on Digestive Health

Stress can have a significant impact on your digestive system. But how exactly does stress affect your gut?

When you’re stressed, your body enters a “fight or flight” mode, diverting blood flow away from the digestive system to other parts of the body. This can slow down digestion and lead to symptoms such as bloating, constipation, or diarrhea.

Chronic stress can also alter the balance of bacteria in your gut, potentially leading to increased inflammation and a higher risk of digestive disorders. Some studies have even shown a link between stress and the development or exacerbation of conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Stress Management Techniques for Better Digestion

To mitigate the negative effects of stress on your digestive system, consider incorporating these stress-reduction techniques into your daily routine:

1. Regular exercise
2. Meditation or mindfulness practices
3. Deep breathing exercises
4. Adequate sleep
5. Engaging in hobbies or activities you enjoy

By managing stress effectively, you can help maintain a healthy balance in your gut and promote overall digestive wellness.

The Benefits of Probiotics for Gut Health

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

Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. These beneficial bacteria help maintain a healthy balance of microorganisms in your gut, which is crucial for proper digestion and overall health.

Research has shown that probiotics can help alleviate various digestive issues, including:

• Diarrhea, particularly antibiotic-associated diarrhea
• Constipation
• Symptoms of irritable bowel syndrome (IBS)
• Inflammatory bowel diseases like ulcerative colitis

Additionally, probiotics may enhance the absorption of certain nutrients and support the immune system, a significant portion of which resides in the gut.

Sources of Probiotics

You can incorporate probiotics into your diet through both food sources and supplements. Probiotic-rich foods include:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Tempeh

When choosing probiotic supplements, look for products that contain well-researched strains and an adequate number of colony-forming units (CFUs). It’s always best to consult with a healthcare professional before starting any new supplement regimen.

The Role of Regular Exercise in Digestive Health

Physical activity is not only beneficial for your cardiovascular health and weight management but also plays a crucial role in maintaining a healthy digestive system. How does exercise impact your gut health?

Regular physical activity can help stimulate the contraction of intestinal muscles, promoting more efficient movement of food through the digestive tract. This can help prevent constipation and reduce the risk of digestive disorders.

Exercise has also been shown to positively influence the composition of gut bacteria. Studies have found that individuals who engage in regular physical activity tend to have a more diverse and beneficial gut microbiome compared to sedentary individuals.

Best Types of Exercise for Digestive Health

While any form of physical activity can be beneficial, some types of exercise may be particularly helpful for digestion:

1. Brisk walking
2. Jogging or running
3. Cycling
4. Swimming
5. Yoga (certain poses can specifically target digestion)

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health authorities. Remember to start slowly and gradually increase your activity level if you’re new to exercise.

Mindful Eating: A Powerful Tool for Digestive Wellness

In our fast-paced world, it’s easy to eat on the go or while distracted. However, practicing mindful eating can significantly improve your digestion and overall relationship with food. But what exactly is mindful eating, and how can it benefit your digestive health?

Mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body. It includes awareness of the colors, smells, textures, flavors, temperatures, and even the sounds of our food. By eating mindfully, you can:

• Improve digestion by chewing food thoroughly
• Reduce overeating by recognizing fullness cues
• Minimize digestive discomfort by eating at a slower pace
• Enhance the enjoyment of your meals
• Develop a healthier relationship with food

Tips for Practicing Mindful Eating

To incorporate mindful eating into your daily routine, try these strategies:

1. Eat without distractions (turn off the TV, put away your phone)
2. Sit down at a table for meals
3. Take small bites and chew thoroughly
4. Pay attention to the flavors, textures, and smells of your food
5. Eat slowly and pause between bites
6. Check in with your body during meals to gauge your level of fullness

By practicing mindful eating, you can improve your digestion, develop a healthier relationship with food, and enhance your overall enjoyment of meals.

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.

5 Ways to Keep Your Digestive System Healthy

Your digestive system has a major impact on how your body functions and your day-to-day life. From producing energy and absorbing nutrients to affecting your mood, there is good reason to keep your digestive system healthy.

What is the digestive system?

The digestive system consists of the organs responsible for breaking down your food to absorb nutrients and expel waste. These organs include the digestive tract, liver, pancreas and gallbladder. The digestive tract consists of a long tube that spans from your mouth through the pharynx, esophagus, stomach and small intestine to the colon.

Why is the digestive system important?

The process of digestion turns your food into nutrients which are needed to function and survive. Your body uses nutrients for energy, growth and cell repair. Further, research has shown that your digestive system can affect mood and overall mental health due to the strong connection between the digestive system and the brain.

What are signs of digestive problems?

Experiencing digestive problems can happen to anyone. Common symptoms include cramps, bloating, gas and diarrhea or constipation. While these are not always a sign of something more serious, certain conditions like Irritable Bowel Syndrome, Diverticulitis, and Crohn’s Disease can put you at a higher risk for these symptoms.

Here are 5 tips to keep your digestive system healthy:

• Eat healthy foods — For your digestive system this means eating plenty of fruits, vegetables and both insoluble and soluble fiber. Soluble fiber found in foods like oat bran, barley, nuts, seeds, and beans helps your digestive system absorb water. Insoluble fiber found in foods like wheat bran, vegetables, and whole grains keeps everything moving through your digestive tract.
• Stay hydrated — Drinking plenty of water helps your digestive system function smoothly. Typically, it’s recommended that women drink 2.7 liters of water per day, and that men drink 3.7 liters per day.
• Take probiotics — Probiotics are the good bacteria in your stomach. They can be added to your diet by eating yogurt, fermented foods or can be consumed in daily supplements.
• Get moving — Exercise increases blood flow and metabolism for smoother digestion.
• See a doctor — If you experience digestive problems regularly, it’s important to see a doctor who can help track your digestive health and manage your symptoms.

Doctor On Demand is a covered benefit for over 100 million Americans by their health plan or employer. It’s free to sign up and easy to check your coverage when you register. Visits start at $79 but may be free depending on your health plan.

At Doctor On Demand, we have established our own peer-reviewed, evidence-based video medicine guidelines. A visit with one of our physicians is similar to the face-to-face visit that you may be used to in a physical office.

About the author

HOW TO PRESERVE THE HEALTH OF THE 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 can develop after an intestinal infection, be a consequence of taking antibiotics, and 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 proposed in 1965 to refer to medicines 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 point 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. Accordingly, the DR-capsule releases lactobacilli at the destination and thus ensures the effectiveness of the probiotic. Thus, the manufacturer guarantees that lactobacilli will really help to cope with intestinal dysbiosis.

Author: Elena Leonidova

Article published in the Aptekar magazine No. 5, 2019

Similar articles

The healthy work of the stomach and intestines is the basis of our health . Therefore, daily care of the digestive system is one of the most useful and healthy habits. What leads to a violation of the functions of the gastrointestinal tract, why its condition is so important and how herbal preparations and detox can help – we figure it out together with an expert nutritionist.

Today, as many centuries ago, herbal teas remain an excellent means of preventing a variety of problems – affordable and easy to use. Including herbal teas can be an excellent help to maintain the health of the gastrointestinal tract.

In many ways, it is the state of the gastrointestinal tract that determines the health of the whole organism and our active longevity. To understand why the work of the stomach and intestines affects the overall quality of life so much, let’s understand what functions these organs perform.

Basic functions of the gastrointestinal tract

1. Assimilation from food of the substances we need for life: proteins, fats, carbohydrates, vitamins, microelements, micronutrients. If the gastrointestinal tract is working correctly, then the listed substances are completely absorbed. This helps to maintain processes throughout the body, prevent many diseases and prolong the active period of life.
2. Removal of processed food, as well as substances and compounds that were not required or were initially useless. For example, these are unnecessary metabolic products, toxic substances, microorganisms that enter with food, excess nutrients that cannot be stored, etc. If the cleansing of the gastrointestinal tract is impaired, this can lead to the development of pathological and inflammatory processes, the accumulation of toxins, and a general deterioration in quality. life.
3. Protecting the body from infections, internal and external threats is another important function of the gastrointestinal tract. The fact is that up to 60% of the cells of the immune system are concentrated in the intestines. This is also why it is so important to maintain the health of the digestive system, because resistance to various diseases depends on its effective work.
4. Production of hormones – the stomach and intestines are responsible for the production of more than 20 hormones, without which the normal functioning of our body is impossible.
5. Environment for beneficial microflora – it is impossible to imagine the normal functioning of the gastrointestinal tract without a microbiome, which includes about a thousand species of microorganisms (and their total number exceeds 50 trillion!). The intestinal microflora and its health are interdependent – that is, if the condition of the intestine deteriorates, beneficial bacteria also suffer, and if the number or composition of bacteria decreases, then the functions of the gastrointestinal tract begin to suffer.

Why is the work of the gastrointestinal tract disturbed?

There are many reasons why problems with the gastrointestinal tract can begin. But conditionally they can be divided into two large groups: what we eat and how we eat.

What do we eat?

Modern food culture is fraught with many pitfalls. If you do not follow a number of rules, then the risk of disrupting the digestive tract is quite large. What exactly are the risks and what do they lead to?

• Fiber deficiency – slows down the movement of food through the intestines, disrupts the balance of microflora, which can provoke the development of chronic inflammatory processes.
• An excess of easily digestible carbohydrates – enhances fermentation processes, creates a favorable environment for the growth of pathogenic bacteria and parasites, increases the risk of infections and allergies, and can disrupt the functioning of the pancreas.
• Excess harmful substances that can damage the cells of the mucous membrane of the gastrointestinal tract and cause their degeneration. These substances include advanced glycation end products, trans fatty acids, nitrates, heavy metals, dyes, artificial preservatives, etc.
• Incorrectly cooked food – frequent consumption of too fatty foods, fried and spicy, pickled and heavily salted foods, smoked meats can cause inflammation in the gastrointestinal tract, disrupt the normal acidity of the stomach, harm the microflora. If you allow yourself “harmful” only from time to time – perhaps this will not cause problems. However, systematic nutrition in this style is very likely to disrupt the digestive tract.

It is estimated that on average a person eats about 30–40 tons of food in a lifetime. Therefore, conscious choice of food and methods of cooking is a really serious contribution to our health.

According to the WHO Health Report back in 2002, the world could save about 1. 7 million lives every year if people simply consumed enough fruits and vegetables every day.

How do we eat?

And in this matter, modern nutrition also has many unpleasant features.

• Fluid deficiency . We actively drink coffee, tea, juices, but we don’t always think about water. Because of this, the consistency of food can become too dense, which makes it difficult for food masses to move through the intestines. Also, the lack of water slows down the detoxification processes – cells and tissues remove toxins worse and suffer from it.
• Large portions or too frequent meals . If you eat too much at one time, it will be more difficult for the gastrointestinal tract to properly assimilate such a volume. This can lead to disruption of enzyme systems and an excess of incompletely digested foods (which causes putrefaction and fermentation). If you constantly snack on something (do not confuse it with fractional nutrition, which in some cases, on the contrary, is useful), then the digestive system simply does not have time to rest – which also has a bad effect on the absorption of nutrients, the state of the stomach, intestines, gallbladder and pancreas glands.
• Poor chewing of food, snacking on the go . Saliva contains enzymes that begin preparing substances for digestion. But for this mechanism to work properly, you need to chew carefully. Not chewing food well enough, we automatically increase the load on the underlying sections of the gastrointestinal tract, and also increase the risk of pathogenic microorganisms entering the stomach and intestines. Again, simple saliva could prevent this – it contains a large amount of protective substances that have not only antibacterial, but also antiviral and antifungal properties.

What happens if we don’t eat right and what are the benefits of Yoo Go Cleansing Turbo Tea?

Acidity

In order for the stomach to perform its functions effectively, it must have an acidic environment – this is provided by special stomach cells that produce hydrochloric acid.

If the acidity of the stomach is disturbed, it also affects the functioning of other organs – the gallbladder, pancreas and intestines. Food in this case is digested more slowly, the production of hormones responsible for digestion processes is disrupted. In addition, in the acidic environment of the stomach, most pathogens and parasites die without reaching the underlying sections.

Unhealthy diet, chronic inflammatory processes and intoxication (especially with heavy metals), uncontrolled use of drugs that affect acid production, alcohol abuse and smoking can disturb the acidity of the stomach.

How to help the stomach maintain normal acidity? The predictable answer is to eat right and healthy food. However, besides this, you can additionally support the stomach with herbal teas.

Harmonization of the work of the stomach is facilitated by:

• Ginger has been used for thousands of years. It contains more than 150 active ingredients, some of which stimulate gastric secretion, improving digestion. Some biologically active components of ginger (salicylates, gingerols) inhibit the activity of enzymes responsible for the production of pro-inflammatory substances (prostaglandins and leukotrienes).
• Kuril tea and chamomile flowers enhance the anti-inflammatory effect of ginger, helping to restore the mucosa and normal secretory activity of the stomach.

Bile

Disruption of the stomach affects the production of bile, causing malfunction of the gallbladder and changes in the properties of bile (its viscosity increases). This, in turn, leads to metabolic disorders, impairs the absorption of essential fat-soluble compounds, and slows down detoxification processes (since most of the toxins are excreted with bile).

Without a sufficient quantity and quality of bile, it is impossible to ensure the effective excretion of processed metabolic products, the work of the intestines significantly slows down. Therefore, an absolutely necessary component to restore balance is the normalization of the liver and gallbladder.

Plants that help improve the condition of the liver and biliary tract:

• Apple and chamomile – have a mild choleretic and antispasmodic effect, relieve excessive spasms of the smooth muscles of the biliary tract, thereby reducing discomfort and pain sensations.
• Kuril tea acts on the enzyme systems of the liver, restoring their activity, improving the detoxification functions of the liver.

Intestinal microflora

Another important point to pay attention to is the disturbance of the intestinal microflora. If the protective functions of saliva and gastric juice are not strong enough, and bile secretion is impaired (bile also has an antiseptic effect), then conditions are created for excessive growth of pathogenic microflora, which should not normally be in the gastrointestinal tract.

Imbalance of microflora leads to further deterioration of the gastrointestinal tract: it causes and maintains chronic inflammatory processes, creates conditions for cell regeneration, disrupts the digestion and absorption of nutrients, as well as the synthesis of important compounds. But in such a state, substances toxic to the body are produced in large quantities in the intestines.

Restoring the balance of microflora is facilitated by:

• Kuril tea is one of the leaders in this regard, with a proven suppressive effect on most pathogens of intestinal infections, and has an antiviral effect.
• Chamomile also contributes with antiseptic action. It is especially good that any herbal antiseptics act only against pathogens and do not cause an addictive effect even with prolonged use.
• Apple is a source of pectin, a special type of fiber that supports the growth of normal intestinal microflora.

Peristalsis

Almost all of the above impairs peristalsis and slows down bowel movements. That is why Yoo Go Cleansing Turbo Tea includes mild laxative herbal ingredients – senna and buckthorn.

They contain special substances that begin to break down into active components only in the large intestine, so their action begins 6-10 hours after application. Active substances irritate the receptors of the walls of the large intestine, accelerating their contraction. In addition, they slow down the absorption of fluid in the large intestine, which contributes to the softening of the contents and accelerates its excretion.

Mucous

To normalize the functions of the gastrointestinal tract, it is necessary to restore its damaged mucosa and reduce inflammation.

• Ginger activates microcirculation in the intestinal wall, improving the nutrition of all its layers, and also stimulates local immunity.
• Kuril tea and chamomile reduce allergic reactions, have a healing effect, helping to restore the integrity and function of the intestinal mucosa. Like ginger, they help to strengthen local immunity.

Discomfort

Almost always, a violation of the gastrointestinal tract brings discomfort, worsening the quality of life. However, many components that make up Yoo Go Turbo Tea reduce these negative manifestations.

The active substances of ginger inhibit the action of the “vomit center” in the brain, reducing the symptoms of nausea, while chamomile and Kuril tea have antispasmodic and analgesic effects. Comfortable and effective restoration of the functions of the gastrointestinal tract is one of the main tasks for which Siberian Wellness specialists created this herbal collection.

Herbal tea with cleansing action: features of application

Often, when using tea for weight loss, people tend to take a radical approach – to remove everything superfluous as quickly as possible. However, it is applicable only in cases of severe poisoning! In ordinary life, haste can have a negative effect – lead to an imbalance in the functions of not only the gastrointestinal tract, but the whole organism.

That is why when compiling collections for the gastrointestinal tract, it is necessary to take into account not so much the strength of the “cleansing” effect, but the effect of the collection on various aspects of digestion. This approach helps to most carefully and at the same time effectively restore the balance of all functions of the gastrointestinal tract.

We have seen above that the components of Yoo Go Cleansing Turbo Tea act not only on all aspects of digestion, improving the functioning of the gastrointestinal tract, but also complement each other’s action.

Recovery processes are always more efficient when the gastrointestinal tract is resting. Therefore, Turbo tea is best to drink in the evening . This is also worth doing because the active ingredients of senna and buckthorn, which have a laxative effect, begin to act 6-10 hours after use, providing natural morning cleansing and fluid removal.

It is desirable to brew any herbal compositions with water not higher than 85 °C (5 minutes of waiting after boiling), this allows you to keep the maximum amount of biologically active substances in the tea.

The duration of herbal tea intake is individual – it depends on the tasks that need to be solved, and the body’s susceptibility to beneficial substances. It is also worth remembering that herbal teas are used mainly to prevent or eliminate the consequences associated with malnutrition.

In case of severe disorders of the gastrointestinal tract, you should consult a doctor.