7 Steps to a Happy Gut
Digestive problems are some of the most common complaints to physicians. Research says that 80% of patients will benefit from some sort of diet intervention. These seven strategies for what, when and how you eat can keep your gastrointestinal tract in good running order.
- Increase your fiber. At least 30 grams of fiber is recommended. Look for fiber rich foods fruits, vegetables, whole grains and legumes.
- Drink Water. 1 ounce of water per 1/2 of your body weight , per day! Your juice, soda, coffee tea do not count. “The pinch” skin test: pinch your skin on the top of your arm, 3 inches above the wrist. If it just moseys back into place…… ya need more water.
- A Mediterranean and MIND diets supply fruits, vegetables ,whole grains, olive oil, nuts & fish to feed our good gut bacteria.
- Eat on schedule. Eating routine allows our digestives system to work and rests. 3 timed meal in daytime is gut preferred. Divide your 40-50 grams of protein among all three meals. No food after 8pm to allow the digestive track 12 hours to do its job, allowing good evacuation in the morning.
- Slow down. Digestion begins in the mouth. Thorough chewing sets the stage for the rest of the process. Eating quickly or gulping down food allows for swallowing air leading to gas and bloating.
- Check your supplements. If you take an antibiotic, you should always take an over-the-counter probiotic. to resupply needed gut bacteria. Some vitamins have iron causing constipation. Magnesium in over-the-counter meds can cause diarrhea. Check for sorbitol or mannitol (sugar alcohols) as they cause gas and bloating.
- Drink more water.