Your gut’s reaction
Bodily functions are a laughing matter to kids. But for adults, it’s serious business, especially when things aren’t running smoothly.
Upset stomach, constipation, diarrhea… On occasion, most people are afflicted by at least one of these conditions. If the problem persists, be sure to see a doctor for diagnosis.
The good news is that eating right and engaging in regular physical activity can help keep the gastrointestinal (GI) system in good working order. A healthy lifestyle may also help reduce the risk of developing certain GI disorders and many forms of cancer.
A bowel-friendly eating plan is the same that’s recommended for overall health:
- Eat more fruits, vegetables and legumes
- Increase intake of whole grains
- Choose low-fat dairy products
- Drink plenty of water
- Cut down on red meat
- Replace saturated fat and trans fat with monounsaturated and polyunsaturated fats
This article focuses on the benefits of fiber and “good” bacteria for gut health.
Fiber: The Body’s Broom
Fruits, vegetables, legumes (dry beans, peas, lentils and peanuts), nuts, seeds and whole grains provide nutrients as well as fiber, which play a major role in gut health. Fiber includes certain complex carbohydrates and lignin that the body can’t digest or absorb. Although fiber doesn’t provide energy, it has many health-promoting properties. There are two major types of fiber, insoluble and soluble, and each has unique health benefits.
Insoluble Fiber
Wheat bran, corn bran, whole-wheat products, many fruits (strawberries, bananas, pears) and vegetables (green beans, potatoes, broccoli, peppers) are good sources of insoluble fiber. This type of fiber doesn’t dissolve in water, which gives it its name, but it does hold onto water. Insoluble fiber adds bulk and softness to stools and helps move waste through the colon faster which promotes regularity, helps prevent constipation and decreases the time potentially harmful substances are in contact with the intestinal lining, which may reduce the risk of some types of cancer.
Soluble Fiber
About three-quarters of the fiber we eat is soluble fiber. Dried beans and peas, oats, barley, flaxseed, and many fruits (apples and oranges) and vegetables (carrots, potatoes, squash) are good sources of soluble fiber. Soluble fiber dissolves in water to form a thick, gel-like consistency which binds to fatty substances in the digestive tract and promotes their excretion. Studies show soluble fiber helps lower blood cholesterol and regulate blood sugar levels.
How Much Fiber and How to Get It
Adult women need 21-25 grams of fiber and adult men need 30-38 grams of fiber each day. Gradually increase the amount of fiber in your diet and be sure to drink plenty of fluids. Don’t overdo: Too much fiber can cause gas, diarrhea, bloating and poor absorption of nutrients.
Minimally processed foods are generally better fiber sources. For example, an apple with the peel has more fiber than a peeled apple, which has more fiber than apple sauce, which has more fiber than apple juice. When choosing bread or cereal, look for the words, “whole grain,” “whole grain oat,” “whole grain wheat” or “100% whole wheat” on the ingredient list. It should be the first ingredient listed.
When making food choices, don’t worry about which type of fiber you’re getting. Some foods such as oatmeal and dried beans contain both soluble and insoluble fiber. Enjoy a variety of plant-based foods. You’re probably getting enough fiber if you:
- Eat plenty of fruits and vegetables (about 4½ cups of fruits and vegetables a day)
- Eat legumes (about 3 cups a week)
- Make at least half your grain choices whole grains (about 3 ounces of whole grain foods, or more, each day)
Beneficial Bacteria
Our bodies contain about 100 trillion bacteria. Some cause disease, but many are safe and benefit the body. “Good” bacteria that live in the gut boost the immune system and foster gut health. Most probiotics—live microorganisms that provide health benefits—are bacteria similar to those found in the gut. Probiotics are found in fermented dairy products such as yogurt, kefir and cheeses. Products contain different types, or strains, of probiotics and each strain has a specific health benefit. For example, some strains of probiotics promote overall health, some boost immunity, some help resolve diarrhea, and others help prevent constipation.
Interestingly, probiotics need non-digestible food components, such as fiber, to thrive.
Your Stool Tells a Story
Constipation
With constipation, stools get hard and are difficult to pass. Constipation can happen at any age, but it’s often a persistent problem for many people as they get older. Drinking enough water, eating plenty of fiber-rich foods and a physically active lifestyle help prevent constipation—and the discomfort that may accompany it, such as hemorrhoids.
Eating right is the first line of defense. One resource is the recently published book by Danielle Svetcov, The Un-Constipated Gourmet: Secrets to a Moveable Feast – 125 Recipes for the Regularity Challenged (TheUnconstipatedGourmet.com). For those who need extra help, fiber supplements such as Benefiber and Metamucil may improve regularity. “There are various kinds of fiber supplements and they’re made with different plant fibers. Try different brands to see which works best for you.” says Marge Pestka, MS, RD, clinical dietitian with Sparrow Health System. “And be sure to follow the directions on the package and drink plenty of water.” Pestka adds that research indicates the type of probiotic in Activia yogurt may get things moving. Again, be sure to follow the product directions and don’t overdo it.
Diarrhea
Diarrhea—loose and watery stools—is very common but not usually serious. If caused by a food sensitivity or stressful situation, it may be a single event. If caused by a virus or bacteria, diarrhea typically lasts two to three days and can be treated with over-the-counter medications. Be sure to drink at least six 8-ounce glasses of fluid per day. Contact your doctor is you have prolonged diarrhea or other complications.
“Certain strains of probiotics may help treat diarrhea, especially in children,” says Pestka. “Probiotics may also help treat diarrhea caused by antibiotic therapy by replenishing the gut with the good bacteria that the antibiotics have wiped out.” Research suggests that consuming certain probiotic-containing dairy products such as DanActive and Danimals may help keep gut bacteria in balance and prevent or treat antibiotic-associated diarrhea.
Common causes of diarrhea:
- Infection by a virus (stomach flu)
- Infection by bacteria (food poisoning)
- High fat foods
- Caffeine (especially more than 1,000 mg caffeine per day, the equivalent of about 5 cups of brewed coffee)
- Sugarless gum and candy containing sorbitol
- Medications
- Certain diseases
- Emotional stress
- Competitive running
Special Considerations for Sports
Athletes, particularly runners, often encounter annoying GI problems such as upset stomach and diarrhea. Symptoms usually stem from stress or food sensitivities and can be managed with relaxation techniques, timing and type of pre-event meals, and by avoiding offending foods or beverages.
GI problems are especially common in sports that jostle the stomach and intestines. In Nancy Clark’s Sports Nutrition Guidebook (2008), Clark mentions that 30-50 percent of endurance athletes experience GI issues during events. She offers these suggestions:
- Don’t eat unfamiliar foods that might upset your system.
- If you’re worried about diarrhea, avoid fiber-rich foods before an event.
- Eating too much high-protein or high-fat food shortly before exercise can cause GI problems.
- Too much caffeine can cause upset stomach, diarrhea and substandard performance.
- Dehydration increases the risk of intestinal problems.
- When carbohydrate loading: Don’t eat fruit only; you’re likely to get diarrhea. Don’t eat refined white bread products only; you’re likely to get constipation.
- Gels and concentrated sugar solutions consumed during exercise may cause stomach distress.
- Each person has unique food preferences and aversions, no one food or meal will ensure top performance for everyone. Each athlete needs to learn through trial and error during training and competition what works best and what doesn’t work.
- Your job is to train your intestinal tract to tolerate pre-exercise fuel. You can do this by starting with a cracker of a sip of a sports drink and gradually add more until you can enjoy about 200-300 calories within the hour before you work out.
What About Colon Cleansing?
“Natural” colon cleansing products and treatments are touted by advertisers and celebrities, but do they work? According to WebMD (“Natural Colon Cleansing: Is it Necessary?” WebMD.com), since there is little research about the effects of colon cleansing, “the jury is still out,” however, the body probably doesn’t need colon cleansing products or irrigation for optimal functioning. The body has its own systems in place: natural bacteria in the colon detoxify food wastes, the liver neutralizes toxins, mucus membranes in the colon keep unwanted substances from reentering the blood and tissues, and the colon sheds old cells about every three days which prevents buildup of harmful material.
“When people ask me about colon cleansing, I say: No, don’t go there,” says Pestka. “Try to maintain the body’s natural flora by eating right. Colon cleansing washes out the good bacteria. The body contains three pounds of beneficial bacteria and it takes a long time to replenish.”
And there are risks to colon cleaning. The government doesn’t regulate natural colon cleaning products and “natural” doesn’t necessarily mean it’s safe. Potential side effects include vomiting, nausea, cramps, dizziness (from dehydration), interactions with medication, allergic reaction, bowel perforation and infection.
Karen Giles-Smith, MS, RD, is a registered dietitian and freelance writer based in Mason, Michigan. Visit her Web site and blog at www.TheWellnessWriter.com
Post a Comment