6 Tips To Improve Your Gut Health
Photo, George Doyle/Getty Images.
6 tips for gut health | July 2014
1. Avoid saturated fats
Did you know there are 10 times more bacteria cells than regular cells in your body — and the majority are good gut bacteria? As researchers delve deeper into the fascinating world of these microbes, they’re noticing a distinct link between what we eat and how we feel. We now know saturated fats contribute to bowel disease, and a new study from the University of Chicago blames high-fat, Western-style diets for the increase in colitis cases. Foods high in saturated fats shift the makeup of good gut bacteria and encourage the growth of bad bacteria associated with inflamed bowels. That’s because these fats are tough to digest and force your gut to recruit extra help from the liver. The ensuing process, which produces more bile, weakens intestinal walls and makes them more susceptible to attack from a wayward immune system.
2. Sweat
A good workout revitalizes the gastrointestinal tract with oxygen-rich blood and promotes enzymes to process food.
3. Up your omega 3s
Fatty acids from fish and nuts can soothe the gut because of their anti-inflammatory properties.
4. Book a holiday
Dr. Kevan Jacobson, a gastroenterologist at the University of British Columbia, wishes he could prescribe time off. “We underestimate the power of relaxation. Limiting stress is as important for the gut as for the mind,” he says.
5. Try pre- and probiotics
More studies are required to confirm their benefits, but it’s suggested that cultured yogurts, honey, bananas, whole grains, onions and artichokes may feed good gut flora.
6. Soak up some sun!
Dr. Shane Devlin, a gastroenterologist at the University of Calgary, tells his patients to try a vitamin D supplement: “I advise taking up to 4,000 units a day. It’s more than Health Canada recommends, but that amount isn’t harmful and can have substantial benefits.”
Read more: 19 natural ways to cure your digestive issues and heal the belly
The very best of Chatelaine straight to your inbox.
Chatelaine celebrates, inspires, informs and empowers. We know that Canadian women contain multitudes, and we cover all of the issues—big and small—that matter to them, from climate change to caregiving, Canadian fashion and what to cook now.
