Did you know that a significant part of your immune system is housed in your gut? What this means is that if your digestive health gets compromised, this can have a ripple effect on your entire body and leave you susceptible to many health conditions, such as chronic fatigue, respiratory infections, diabetes, and even cancer.
So how do you safeguard your digestive health then? Here are some strategies that you can incorporate into your daily life to keep your gut in tip-top condition.
Have a Fiber-Rich Diet
Fiber aids in digestion and facilitates bowel movements, thereby preventing constipation and abdominal pain. Regular bowel movements help reduce the pressure in your colon and lower your risk of developing diverticulitis (inflammation of the pouches in your intestines) or help prevent flare-ups of the condition if you already have it.
Excellent sources of fiber include:
- Fruit and vegetables
- Cereals and whole grains (e.g., brown rice, oats, wholewheat, wholemeal bread, and quinoa)
- Pulses and legumes, such as beans and lentils
Cereals and grains can cause bloating and gassiness in some people. If this is the case with you, try to obtain fiber from fruit and vegetables instead. Gradually increasing fiber intake can also help to reduce these symptoms.
Drink Enough Water
Drinking enough water helps keep things running smoothly along your gastrointestinal tract and prevents constipation. Inadequate hydration causes your colon to pull water from your stools to maintain hydration, which then leads to constipation.
Eat a Little Less Red Meat and Avoid Ultra-Processed Foods
While red meats (e.g., beef, lamb, and pork) are components of a healthy and balanced diet, excessive consumption of them, as research shows, can cause damage to the lining of your bowel and consequently increases your risk of bowel cancer. Also, red meats can sit in your gut up to two days. This means your digestive tract will need to exert twice as much effort to process them as it does with the average meal. Reducing your red meat intake can alleviate heartburn and bloating and prevent stomach cramps.
Engage in Regular Physical Activity
Exercise enhances intestinal peristalsis (contractions of the intestinal lining), thereby facilitating regular bowel movement, which is essential for detoxification, preventing bacterial buildup, and reducing your risk of intestinal permeability (a condition in which the tight junctions of your intestinal walls become loose).
Additionally, exercise is known for its stress-busting benefits. Stress is notorious for producing negative effects on gut health, and exercise counterbalances this by boosting your brain’s production of feel-good hormones known as endorphins. Yoga, deep-breathing exercises, and mindful meditation are all effective stress relievers.
Digestive Healthcare in Greater Austin, Texas
At Austin Gastroenterology (AG), our board-certified gastroenterologists delight in empowering our patients to take a proactive role in their digestive healthcare. We value the opportunity to educate our patients about the importance of their digestive health and help them live their best lives by teaching them effective lifestyle strategies and offering the highest quality of preventive care.
To arrange an appointment with one of our gastroenterologists, call us at the location most convenient to you. You can also use our appointment request form online.
