It takes guts, and gastroenterologists are sharing the simple, daily lifestyle choices to ensure their gut health is top-notch.
A September 2022 survey by the American Gastroenterological Association found that nearly 40% of Americans avoid routine activities — such as exercising, running errands and spending time with loved ones — due to uncomfortable bowel symptoms.
How important is gut health? New research reports that Parkinson’s disease may even begin in the gut.
Plus, oncologists have partly blamed a concerning rise in youth cases of colon cancer on lifestyle factors like a lack of exercise, the Western diet and excess sugar consumption.
Meanwhile, a March 2022 study from New York’s Clarkson University found a possible link between a person’s gut health and personality.
Gut health hacks have become all the rage among Gen Z and millennial social media users — but we’re listening to the doctors.
Read on to see what tweaks you can make to your routine to promote gut health.
Eat right
Experts agree that maintaining a healthy diet is the single most important thing you can do to protect and promote gut health.
Eating a balanced, nutrient-rich diet with minimally processed foods helps the good bacterial flora flourish in the gut.
“The intestines contain billions of bacteria. There’s good bacteria and there’s not-so-good bacteria, and ensuring that we have the right types of good bacteria that promote gut health is really, really important,” Dr. Harpreet Pall, a pediatric gastroenterologist and chair of pediatrics at Hackensack Meridian School of Medicine recently told Time magazine.
Experts recommend diets with a focus on fruits, vegetables, fiber and whole grains while limiting consumption of ultra-processed foods (UPFs) and red meat.
As The Post previously reported, research has shown that, in some cases, early-onset bowel cancer may be “initiated” by gut bacteria that are more prevalent in those whose diets are low in fiber and high in sugar.
Keep it moving
According to experts, the more you move, the better your bowel movements. A 2021 study found as little as 10 minutes of movement can help alleviate bloating.
Recent studies show that mild movement, like walking, may trigger a nerve reflex that helps propel foods and gas contents through the gut.
Walking also engages the abdominal muscles, creating internal pressure on the colon that helps to push intestinal gas out.
As Dr. Lisa Ganjhu, a gastroenterologist at NYU Langone, explained to SELF earlier this year, “When you are moving, your GI tract is also moving. This helps trigger gut motility, or movement of your intestines, which is essential for properly breaking down food.”
Keep an eye on changes in your poop
Experts say the toilet bowl can be a kind of crystal ball, providing answers and insights into overall health.
As The Post reported last summer, thin stools can be a cause for concern.
While fluctuations in the texture and frequency of bowel movements are normal, blood in the stool, diarrhea that lasts for days on end, a bowel movement that wakes you up, and weight loss could be indicators of a slew of GI disorders, including celiac disease and inflammatory bowel disease.
If these symptoms present and persist, see a doctor.
Stay hydrated
Eight 8-ounce glasses of water a day have long been the gold standard for hydration, though some experts recommend drinking half your body weight in ounces of H20 every day.
While hydration needs can vary based on body size, metabolism, diet, weather and activity levels, Dr. Rachel Schiesser, a gastroenterologist at Houston Methodist Hospital, says getting enough is crucial to gut health.
“Our systems are mostly made out of water, and without enough water, people do not get good digestion,” she told Time.
Slash the sweeteners
As The Post previously reported, six common artificial sweeteners — aspartame, sucralose, saccharin, neotame, advantame and acesulfame potassium-k — can be toxic to gut bacteria.
Artificial sweeteners have also been associated with weight gain, slashing the chances of getting pregnant during IVF, tripling the risk of a deadly stroke and dementia and raising the risk of developing diabetes.
Experts say if you need a dose of sweetness, opt for natural choices like agave, honey or maple syrup.
Ditch the booze
Excessive alcohol consumption can inhibit the production of digestive enzymes, making it more difficult for your body to break down, digest and absorb food, The Post reported last year. This inhibition leads to an imbalance in the gut biome and can cause gas and bloating.
When it comes to overall health, gut biome included, many studies show there is no safe amount of alcohol. If you still want to imbibe, experts recommend eating food alongside alcohol to slow absorption and avoiding mixers with high sugar content or artificial sweeteners.
Limit NSAID use
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen sodium can trigger inflammation in the stomach and intestinal tract if they’re taken in excess.
About 15 percent of adults taking ibuprofen (Motrin, Advil) or other NSAIDs like aspirin, naproxen (Aleve), celecoxib (Celebrex), meloxicam (Mobic) and diclofenac (Voltaren) exceeded the maximum recommended daily dose for these drugs, The Post previously reported.
“The more they’re used, the more likely someone will have gastrointestinal side effects,” Dr. Benjamin Lebwohl, a gastroenterologist and professor of medicine and epidemiology at Columbia University Irving Medical Center, told Time.
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