The health of your gastrointestinal (GI) tract is of utmost importance in all aspects of your life. Nutrition, metabolism, immunity and detoxification are just a few of the critical roles the GI system plays. Your gut contains neurotransmitters that affect your mood and behavior, and research shows a strong connection between your gut and your brain. Moreover, gastrointestinal discomfort can dramatically reduce your quality of life.
To address digestive issues, taking a holistic approach is essential. This involves supporting your GI health through diet, exercise, mindfulness, and supplementation. Following time-tested strategies can help achieve optimal gut health.
Fiber: The Key to Healthy Digestion
One of the keys to healthy digestion is incorporating fiber into your diet, particularly insoluble fiber, which aids in moving food through your system. Insoluble fiber can be found in whole-wheat bread, leafy green vegetables, and fruit skins.
Soluble fiber plays a different role — it addresses intestinal acidity, cholesterol, and blood sugar. It is commonly found in beans, oat bran, barley, flax seed, and psyllium. Soluble fibers also act as “prebiotics,” or foods that make beneficial gut bacteria happy by providing sustenance and encouraging them to colonize your intestines.
Probiotics: The Beneficial Bacteria Your Gut Needs
Including probiotics in your diet is essential, as these beneficial bacteria support a wide range of bodily functions, including gut health. Probiotic-rich foods such as yogurt, kefir, and kimchi have long been used to promote GI health.
Chewing food thoroughly is also important, as carbohydrate digestion begins in the mouth and is stimulated by chewing.
Digestive Triggers: What Not to Eat
Food sensitivities vary from person to person, but some common triggers include dairy, gluten, eggs, nuts, shellfish, chocolate, sugar, and soy. Understanding your own body and how it reacts to certain foods allow you to customize your diet for optimal gut health. One way to do this is trying an elimination diet, where you avoid a specific type of food for a few days or weeks, then monitor any changes.
Supplements for Better Digestion
Aside from eating well, supplements can support healthy digestion. Digestive enzymes such as alpha-galactosidase, protease, amylase, and lipase break down food in different parts of the GI tract. When using digestive enzymes, take small amounts to stimulate the body’s production, rather than trying to fully replace enzymes, which could disrupt natural feedback loops.
Several botanicals help digestion as well. Pomegranate seeds strengthen bile flow and gastric secretions, while lesser galangal supports digestion and relieves gas. Black pepper neutralizes acid, cassia bark fights gas and encourages food movement along the GI tract, and medicinal mushrooms stimulate digestive function.
Consider products like Integrative Digestive Formula®, which contains minerals, enzymes, medicinal mushrooms, and other botanicals to help nurture gastrointestinal health, support gut immunity, and encourage a thriving bacterial flora community. The formula reflects traditional Chinese medical perspectives, as well as Western scientific understanding, to help balance and support robust digestive function.
Gut discomfort is overwhelming and can disrupt various aspects of your life, like the foods you eat, sleep, and social outings. However, implementing focused lifestyle changes can help you restore gastrointestinal health and resolve related issues.
