Understanding the Role of Diet in Gastrointestinal Health
There is a growing awareness of the connection between diet and our gastrointestinal health. This awareness is also welcome, as studies on the effects of multi-processed foods, unhealthy fats, and refined sugar on our gastrointestinal health are long overdue. The gut breaks down our food and absorbs nutrients that support our body's functions. In addition, gastrointestinal (GI) health plays a role beyond digestion and absorption of nutrients and fluids. Healthy gastrointestinal development and function also affect our immune function, mood, and mental well-being. Let us look at how we can influence our well-being by improving our eating habits.
Key points
Your diet significantly affects your GI health and how your body absorbs nutrients.
Your GI tract is also essential in fighting infectious agents and is linked to healthy immune, endocrine, and cardiovascular systems.
The health of your gut also impacts the health of your brain.
A healthy gut impacts almost every organ of the body and can also affect mental health and mood.
By making gradual changes to your diet, you can promote well-being in every aspect of your life.
What is the Gastrointestinal (GI) Complex and How it Works?
The GI tract includes the mouth, throat, esophagus, stomach, small intestine, large intestine, rectum, and anus. Food and liquids travel through the GI tract as they are swallowed, digested, absorbed, and leave the body as feces.
What is Gut Health and Gut Microbiome?
The gut refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive tract. The gut microbiome, as defined by molecular biologist Joshua Lederberg, is the totality of microorganisms, bacteria, viruses, protozoa, and fungi and their collective genetic material present in the gastrointestinal tract (GIT).
It's essential to know how the gut works to understand the impact of gut health. Your gut contains about 200 species of bacteria, viruses, and fungi, known as the gut microbiome. These microorganisms help to digest food and provide essential nutrients. While some bacteria can cause diseases, many are good for your health.
The variety of bacteria in your gut is a key sign of how healthy your microbiome is. A healthy gut can influence both your physical and mental well-being.
What you eat plays a significant role in shaping the types of bacteria in your gut, affecting your gut health in both the short and long term.
The Importance of Gut Health
As research on the gut's importance to overall health continues, there is more evidence that the gut microbiome can affect every organ in the body.
It is understood that there are links between gut health and:
the immune system
mental health
autoimmune diseases
endocrine disorders – such as type 2 diabetes
gastrointestinal disorders – such as irritable bowel syndrome and inflammatory bowel disease
cardiovascular disease
cancer
sleep
Digestion.
Common Gastrointestinal Issues
Gastrointestinal issues are diverse, each affecting the body in a different way and requiring unique approaches for management and treatment. Here, we'll discuss some common conditions.
Irritable Bowel Syndrome (IBS)
IBS is a widespread condition affecting a significant portion of the population. It manifests in symptoms like abdominal pain, bloating, gas, and changes in bowel habits, including constipation and diarrhea.
Treatment generally focuses on dietary adjustments, stress management, and, in some cases, medication. Avoiding triggers like caffeine and certain foods can alleviate symptoms. It's crucial to monitor which foods worsen your IBS and avoid them.
Gastroesophageal Reflux Disease (GERD)
GERD is a condition in which stomach acid frequently flows back into the tube connecting your mouth and stomach. This backwash can irritate the lining of your esophagus, causing discomfort. Treatments include lifestyle changes, such as altering your diet and medication.
Inflammatory Bowel Disease (IBD)
This term primarily covers two conditions: Crohn's Disease and Ulcerative Colitis. Both are characterized by chronic inflammation of the gastrointestinal tract, leading to symptoms like abdominal pain, diarrhea, rectal bleeding, weight loss, and fever.
The treatment usually involves medication to reduce inflammation and, in some cases, surgery.
How is it Related to Diet?
Diet plays a key role in health and disease, particularly in metabolic conditions like obesity, diabetes, and hypertension, which can be influenced by inflammation. Inflammation is a complex immune response to infections or tissue damage, and if not resolved, it can lead to chronic inflammation and associated diseases.
Diet can influence inflammation related to gastrointestinal and inflammatory diseases directly through immune modulation and indirectly through gut microbiota.
Refined Flour Promotes Inflammation.
Refined flour promotes fat and prevents the body from burning fat for fuel. It may also promote inflammation in the gut, which damages your metabolic system and results in weight gain. Refined carbohydrates increase the chance of developing diabetes.
Incorporating a high-fiber diet
Fiber plays a crucial role in gut health by influencing digestion, nutrient absorption, stool quality, and food movement through the digestive tract. Gut bacteria break down fiber to generate substances that may help prevent gastrointestinal issues, including bowel cancer. Additionally, fiber offers broader health benefits, such as lowering the risk of heart disease and type 2 diabetes.
Fiber is exclusively found in plant-based foods, and the recommended daily intake for adult women is at least 25g per day, while men should target 30g. High-fiber foods include:
Vegetables
Beans and legumes
Fruits
Bread and cereals
Nuts and seeds
Prebiotic fibers, which support healthy gut bacteria, are present in certain foods, such as:
Vegetables (leeks, onions, garlic)
Legumes (chickpeas, beans, lentils)
Whole grains (rye bread, barley, oats)
Nuts (pistachios, cashews, almonds)
Variety in Nutrition is Key
Eating a wide range of fruits and vegetables ensures you include a whole range of vitamins, minerals, and nutrients. The diversity of the food intake on your plate can help lead to a more diverse microbiome, which indicates a healthy GI system.
Aim to eat at least 30 different types of plant-based foods a week.
Reduce your Sugar Intake
Overeating added sugar, like white and brown sugar, can harm your health. This doesn't include sugars found naturally in fruit and milk. Added sugars are often found in sweets like cookies and candy but also in many everyday foods like yogurt and salad dressings. Consuming too much added sugar can lead to serious health issues like obesity, heart disease, and diabetes.
High-sugar diets can also harm gut health. They are linked to increased inflammation, particularly from sugars like high-fructose corn syrup. This inflammation can damage the gut lining and reduce beneficial bacteria. Research shows that mice fed a high-sugar diet experienced gut problems, and similar studies indicate that high sugar intake negatively affects gut health over time. Overall, overeating added sugar alters gut function and could lead to serious digestive issues.
Whole Foods vs Ultra-Processed Foods
To promote your gut health, choose foods that are as close to their original form as possible.
Although nearly all foods undergo some degree of processing, it is ideal to opt for those that are minimally processed. Such foods maintain their nutrient content and typically lack added sugars, excessive salt, unhealthy fats, or artificial ingredients like emulsifiers and sweeteners, which can negatively affect gut health.
Examples of whole foods include fresh fruits and vegetables, whole grains, plain dairy products, eggs, fish, poultry, and lean cuts of red meat. In contrast, ultra-processed items include deli meats (such as ham and salami), many breakfast cereals, convenience meals, sugary desserts, and various packaged snacks like chips.
Stay Hydrated
Water is the optimal beverage for hydration and offers significant advantages for gut health.
Water plays a crucial role in food digestion, enabling your body to absorb essential nutrients effectively. Additionally, water helps to keep stools soft, which can help prevent constipation.
Furthermore, consuming adequate water may be associated with greater diversity of gut bacteria.
Incorporate Polyphenols
Polyphenols are plant compounds that may beneficially impact our gut microbiome.
Foods rich in polyphenols include:
herbs and spices
colorful fruits and vegetables
nuts and seeds
green and black tea
coffee
cocoa and dark chocolate
Slow down
Chewing your food thoroughly and eating slowly may reduce digestive discomfort, such as gas, pain, and bloating. It is also a good idea to take your time to consume meals and avoid the news of your smartphone screen while eating.
Try fermented foods
Fermented foods have undergone a process in which their sugars are broken down by yeast and bacteria.
Fermented foods include:
yogurt
kimchi
sauerkraut
kefir
kombucha
tempeh
While research into fermented foods is limited, the bacteria found in some fermented foods have been linked with digestive health and other benefits.
Conclusion
Focus on eating a diet rich in whole foods and high-fiber foods daily to truly improve your gut health and positively impact your overall health. The more you diminish your intake of refined sugars, multi-processed foods, and refined flours, the healthier your GI - and the rest of your body - will be.
