When it comes to digestive health, everyone is different. What works for you, may not work for your friend. Of course, there are basic nutrition principles that will help keep everyone on track to a healthier digestive system. However, intolerances, food allergies, and digestive illnesses all play a role in determining your ideal diet. This is why it is so important to pay attention to the cues your body gives you. It will let you know when you have upset it. That said, a combination of healthy nutritional practices with accommodations for your personal needs, will produce a list of the best foods for your digestive health.
Healthy Bacteria
Not all bacteria are bad. The human body is host to many types of bacteria that exist normally within its organs. The digestive system is no different. In fact, maintaining a healthy community of “normal flora” in the gut helps to keep you healthy and strong, and to avoid uncomfortable symptoms and dangerous infections. The bacteria that exists normally in your gut performs a number of functions including helping in digestion of fiber and creating vitamins from the food that you eat. Conversely, if something interferes with the balance that exists normally in your gut, harmful bacteria may have the chance to move in, resulting in dangerous infections. This is why some doctors recommend taking probiotics, especially if you have been taking antibiotics. But what if you could promote a healthy bacteria community by eating right? In fact you can, with the following foods.
Prebiotic foods are mostly fiber foods that can feed your healthy digestive bacteria. The fermented byproducts of this digestion help to keep you healthy. These foods include almonds, asparagus, bananas, whole grain cereals, endive, garlic, greens, kiwi, leeks, onions, and legumes. Probiotic foods, by contrast, have already been fermented by bacteria such as lactobacilli. When eaten, this food not only provides fiber to feed our bacteria, but a replenishment of more healthy bacteria. These foods include fermented vegetables and soybeans, cultured dairy and nondairy products such as yogurt or kefir, fermented grains and beans, and apple cider vinegar. By regularly consuming foods from these lists, you will be helping to keep the environment inside your gut well balanced and healthy.
Preventing Colon Cancer
Colon cancer is ranked in the top five most common cancers diagnosed in the United States, with an estimated death rate of more than 50,000 each year. Genetics plays a big part in the development of colon cancer, but diet can also make a difference in whether or not you develop this serious illness. In fact, it is estimated that 45% of all colon cancers in the US are preventable. The American Institute for Cancer Research (AICR) has specific recommendations regarding diet, to help in the prevention of colon cancer. These recommendations include an overall healthy and well-balanced diet, along with adequate exercise, to maintain a healthy weight and reduce belly fat. Additionally, a diet high in fiber and low in red meat is recommended. You should also limit alcohol intake and eat plenty of garlic. Some recent research also indicates that calcium and vitamin D may play a role in the prevention of colon cancer, so make sure to eat foods rich in these nutrients, including fortified cereals, almonds, green vegetables, leafy vegetables, legumes, and salmon.
Gastroesophageal Reflux Disease (GERD)
GERD, which is caused by foods and fluids that backup from the stomach to irritate the tissue of the esophagus (swallowing tube), can cause uncomfortable symptoms such as belching, heartburn, regurgitation and trouble swallowing. However, this cannot only lead to discomfort, but to serious illness including esophageal cancer. There are a number of lifestyle changes that can help with these symptoms, which include the avoidance of certain foods. It is always important to listen to your own body, avoiding foods that cause symptoms, however the most common foods that worsen GERD include caffeine, chocolate, alcohol, peppermint, and fatty foods.
Irritable Bowel Syndrome (IBS)
IBS is an illness – experienced mostly by women, although men can also have it – that causes a great deal of digestive distress. The symptoms include abdominal pain, bloating, gas, diarrhea, and constipation. The most important treatment is regulation of your diet, avoiding foods that cause symptoms. Generally a diet high in fiber is recommended, although certain foods with fiber should be eliminated based on symptoms. This approach is called low-FODMAP because you eliminate foods that have certain fibers and sugars. It is best to eliminate a few foods at a time to see which you tolerate and which you don’t. The groups of foods to be eliminated include milk and dairy products, foods high in fructose, sorbitol, fructans, which is a fiber found in wheat, and GOS, a fiber found in beans and lentils.
Inflammatory Bowel Disease (IBD)
IBD is a group of autoimmune illnesses that cause an inflammatory reaction in the gut. These are very serious illnesses that if uncontrolled can require surgery and may cause overall poor health and even death. Foods to be avoided if you have one of these illnesses include caffeine, raw fruits and vegetables, high fiber foods, seeds and nuts. Treatment of these illnesses should be under careful supervision of specialized physicians and often includes medications along with changes in lifestyle and diet.
Celiac Disease
Celiac disease is an autoimmune disease that affects your ability to tolerate and digest gluten, which is found in wheat and other grains. When someone with celiac eats food containing gluten, it causes their immune system to react and attack the gut, causing inflammation and pain. Symptoms include abdominal cramping, diarrhea, poor absorption and weight loss. It is very important to eat a gluten-free diet if you have celiac disease. Foods to avoid include wheat, rye, barley, malt, and brewer’s yeast.
Maintaining digestive health is a very individualized plan that should take likes and dislikes, general nutritional guidelines, allergies and intolerances, as well as chronic illness into consideration. With the exception of those with specific digestive disorders, a diet high in fruits, vegetables, whole grains and lean proteins is recommended to keep your gut healthy and your body strong. If you have any questions regarding digestive health or your individual dietary needs, call us at an office near you to set up an appointment: North Office (512) 244-2273, Central Office (512) 454-4588, and South Office (512) 448-4588. If you are an existing patient, you can request an appointment online. At Austin Gastroenterology, your digestive health is our top priority.
