8 Tips for Better Gut Health

We all know that our lifestyle and diet impact our overall health. But did you know just how interconnected our gut health is to not just what we eat but also what we do?

“Good gut health can positively impact both our physical overall health and our mental and emotional health,” says internal medicine doctor Mary Nakhla, M.D. “Diet, lifestyle choices and habits, and even genetics all influence our gut health. They’re all intertwined.” 

Dr. Nakhla offers her eight tips for being good to your gut.

1. Eat Less Processed Foods

Highly processed foods are often calorie-dense, high in sugar, salt, and saturated fat and lower in important nutrients, which can negatively impact your gut health. Instead, incorporate more fresh foods into your diet, especially:

• High-fiber foods like beans, oats and fruits
• Anti-inflammatory foods like fatty fish and walnuts
• Prebiotic foods like asparagus and bananas
• Probiotic foods like sauerkraut and yogurt
  
  

2. Get Moving

Exercise doesn’t just get your feet and body moving; it gets your digestion moving as well. “Regular exercise can help you maintain regular bowel movements, which can positively influence overall gut health,” Dr. Nakhla says.

3. Manage Your Stress

“When we are anxious or stressed, we can often physically feel it in our stomachs,” says Dr. Nakhla. “Stress and gut health are incredibly connected.” 

Try these activities to help you manage your stress level and improve your gut health:

• Mindfulness exercises such as the 4-7-8 breathing technique (inhale for a count of 4, hold it for 7, then exhale for 8)
• Yoga
• Meditation
• Journaling
  
  

4. Stay Hydrated

Staying well hydrated is important for the efficient functioning of your digestive system. Make sure you drink plenty of water throughout the day and limit caffeine and alcohol intake, as these can be dehydrating. Find out how much water you should drink every day.

5. Quit Smoking

Quitting smoking can benefit your digestive health and overall gut health.

“Smoking can increase your risk of heartburn and stomach ulcers,” Dr. Nakhla says. “It is harmful to the cells lining your digestive tract and can worsen symptoms of digestive conditions like acid reflux or irritable bowel syndrome.”

By quitting smoking, you can significantly improve your gut health and reduce health risks.

6. Limit Your Alcohol Intake

Limiting alcohol intake can benefit gut health in a few ways: 

• First, it reduces inflammation in the digestive tract, which helps keep it healthy.
• Second, limiting alcohol consumption decreases the risk of developing conditions like gastritis or ulcers, which can have a negative impact on digestion and absorption of nutrients from food. 

Mocktails are a great alternative, helping you to decrease your alcohol intake.

7. Get Plenty of Sleep

 Not getting enough quality sleep can have a negative impact on your gut health. Make sure you are getting the recommended 7–9 hours of rest per night. 

8. Get a Colon Cancer Screening

Research has shown that your gut microbiome has an impact on the development and progression of colon cancer.

“Regular colon cancer screenings are recommended starting at age 45. Multiple tests are available to detect colorectal cancer,” adds Dr. Nakhla. “You should start screening at age 45, but there are some circumstances and risk factors, like a family history of colon cancer, where you should screen sooner.”

Proactive screening is crucial to catch and treat colorectal cancer as early as possible. Unfortunately, there may not be early warning signs of colon cancer but talk to your doctor about any symptoms you are experiencing, like a change in bowel movements or blood in your stool.

9. When to See Your Doctor for Gut Health Issues

Keep an eye on any changes to your digestion or gut health, and speak with a doctor if you experience any persistent symptoms. Common signs of digestive problems include: 

• Abdominal pain
• Bloating
• Gas
• Nausea or vomiting
• Changes in bowel habits
• Constipation
• Diarrhea
• Blood in stool or black stool
• Heartburn

“Your doctor can advise you on the best course of action for managing your symptoms and maintaining a healthy gut,” Dr. Nakhla says.

Next Steps & Resources:

• Meet our source: Mary Nakhla, M.D.
• To make an appointment with a Dr. Nakhla doctor near you, call 800-822-8905 or visit our website.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.