Gastroenterologists Say The One Thing You Should Do Every Day
Gastroenterologists Say The One Thing You Should Do Every Day
When examining your overall health, gastroenterologists also recommend paying attention to your gut health. The gut, which refers to your digestive tract, processes food by breaking it down and taking in nutrients that your body needs to function. Serious problems can occur when your digestive tract is not functioning properly.
The National Institutes of Health reports that between 60 and 70 million Americans have digestive issues, such as inflammatory bowel disease, acid reflux, chronic constipation, irritable bowel syndrome, and hemorrhoids. Although some conditions require medication or surgery, others can be managed with lifestyle changes.
Here is what five gastroenterologists recommended to Time.com as the single most effective step to take each day to boost your digestive well-being.
1. Eat the right foods at the right time
Most experts agree that eating the right foods is the best way to keep your gut healthy. Dr. Harpreet Pall, a pediatric gastroenterologist and chair of pediatrics at K. Hovnanian Children’s Hospital at Jersey Shore University Medical Center, recommends a diet rich in fruits, vegetables, and whole grains to support a healthy bacterial flora. He also suggests cutting back on red meat and ultra-processed foods because they can adversely affect your gut health.
“The intestines contain billions of bacteria,” Dr. Pall explained. “There’s good bacteria, and there’s not-so-good bacteria, and ensuring that we have the right types of good bacteria that promote gut health is really, really important.”
Adding dairy to your diet is also a good idea because it provides calcium, vitamin D, and other nutrients, according to Dr. Pall. In addition, dietary fiber should be consumed daily because it supports digestion and can relieve constipation. While fiber supplements like psyllium husk can be helpful for constipation, there are also some more natural ways to make sure you’re getting enough fiber. For instance, kiwi is rich in fiber and can help speed digestion and make your stool heavier, according to Dr. Justin Field, an assistant clinical professor of medicine in the division of gastroenterology at the University of California, San Francisco Medical Center. He says that apples, prunes, and raisins produce similar effects.
Although what we eat is important, when we eat it is just as important, especially for people who suffer from acid reflux, according to Dr. Field.
“Something as simple as spacing out dinner and bedtime by at least two hours can alleviate a lot of nighttime reflux symptoms,” he said.
What may also help manage acid reflux is eating smaller meals throughout the day rather than the traditional three large meals.
2. Be on the lookout for bowel changes
Dr. Field suggests monitoring your bowel habits because they can tell you a lot about your overall health.
“It’s important not to ignore certain symptoms or certain stool characteristics,” Dr. Field said.
Some “red flags” that Dr. Field recommends looking out for include:
• Loose stools and diarrhea that occur more than a couple of days in a row or if it seems to keep coming back.
• Loose stools that last for more than a few days
• Blood in the stool
• Having a bowel movement at night that wakes you up
In addition, gastrointestinal symptoms, along with weight loss, could be signs of gastrointestinal disorders such as celiac disease, inflammatory bowel disease, and intestinal infections.
Dr. Field advises that even if your bowel habits are the same, you may need to see a doctor for screening of:
• Colorectal cancer, if you have a family history of the disease.
• Esophageal cancer, if you have a history of acid reflux.
• Anal cancer, if you have signs or symptoms of the disease.
3. Move your body
Physical activity is important for gut health, especially for people who are constipated, according to Dr. Reezwana Chowdhury, a gastroenterologist and assistant professor of medicine at Johns Hopkins University.
“Exercise does wonders for the gut,” said Dr. Chowdhury, who’s also an inflammatory bowel disease specialist. “I tell my patients: the more you move, the more your gut moves.”
Exercise is beneficial because it helps move food through your colon and promotes the growth of gut bacteria that support your health.
Dr. Chowdhury recommends doing 30 minutes of intense physical activity three times a week, and even 30 minutes of low-impact activities, such as walking around your neighborhood, is also helpful. The point is to move around as much as possible throughout the day.
“We should never underestimate the power of movement,” Dr. Chowdhury said.
4. Drink enough water and avoid artificial sweeteners
“Our systems are mostly made out of water, and without enough water, people do not get good digestion,” said Dr. Rachel Schiesser, a gastroenterologist at Houston Methodist Hospital. She recommends drinking around 64 oz. of water a day (equivalent to 8 8-oz. glasses) or drinking half your body weight in ounces of water each day.
Dr. Schiesser also advises avoiding beverages with artificial sweeteners, as studies suggest they can alter the gut microbiome. If you need a sweetener, try using something natural, such as honey or stevia instead.
5. Limit your alcohol intake use
Excessive alcohol can harm your liver as well as irritate your stomach and intestinal tract, according to Dr. Benjamin Lebwohl, a gastroenterologist and professor of medicine and epidemiology at Columbia University Irving Medical Center.
“It’s not unusual for people—after a night of heavy drinking—to have a stomachache and irregular bowels, even if the intake falls short of a binge that results in nausea and vomiting,” Dr. Lebwohl said.
While there’s really no “healthy” amount of alcohol, Dr. Lebwohl says “being mindful of excess alcohol intake is important…certainly after the second drink is the time that gastrointestinal symptoms might start to happen.”
NSAIDs Can Affect Your Gut Health
When considering your gut health, NSAIDs (nonsteroidal anti-inflammatory drugs) may not come to mind. However, NSAIDs like ibuprofen (in brands like Advil and Motrin) and naproxen sodium (in brands like Aleve) may help reduce pain and fever, but “they promote inflammation in the stomach and intestinal tract if used more than sparingly,” Dr. Lebwohl said.
NSAIDs can cause ulcers in the stomach and small intestine, as well as gastritis or general inflammation in the stomach, Lebwohl says. “The more they’re used, the more likely someone will have gastrointestinal side effects.”
If you follow the recommended doses on the bottle and take NSAIDS two or three times a month for a headache or sore back, for instance, you probably won’t have any ill effects, Dr. Lebwohl said. However, the more frequently you take NSAIDS, the more likely you may experience side effects.
Dr. Lebwohl noted that acetaminophen (Tylenol), when taken according to the package instructions, is safe on the stomach, gastrointestinal tract, and liver. However, it can also be toxic in high doses, he said.
This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
