Your digestive system is the first contact between the external environment and your internal body. As the saying goes, 'You are what you eat', the importance of the health of your digestive system cannot be undermined. Here are 6 tips on how you can improve on your digestive health!
Dietary fiber is also known as bulk or roughage. They are a type of carbohydrate our body cannot digest. It may be commonly found in cereals, fruits, and vegetables. Intake of dietary fiber has its benefits, such as improving digestion and regulating the bowels to manage constipation. It also facilitates the fermentation of short chain fatty acids (SCFAs) to help increase muscle contraction of the large intestine. These SCFAs are produced as by-products when the bacteria in the gut (known as the gut microbiota) metabolize these dietary fiber in the large intestines.
According to the National Academy of Medicine, the recommended intake of dietary fiber for men is 30-38 grams per day and 21-25 grams daily for women. The recommended daily intake for children is 19-25 grams daily [1].
Figure 1. Fruits and vegetables
Processed food contains trans-fat that may be associated with inflammatory bowel diseases (IBD), such as Crohn's disease and ulcerative colitis [2]. It also contains high quantity of salt and low fiber content. Salt has also been known to have dehydrating effects that results in constipation [3]. You should opt for fresh fruits and vegetables with enough dietary fiber or poultry instead of processed meat.
Probiotic foods are fermented food containing good bacteria naturally found in the intestine [1]. These bacteria improve intestinal health by helping food digestion and influencing your immune system. Examples of probiotic food include yogurt, cottage cheese, apple cider, and buttermilk. Probiotics are also available in supplements, functioning similarly to fermented food. The American Association of Family Physician (AAFP) recommends a daily intake of 1 billion to 10 billion CFUs (colony forming units) [4].
Figure 2. Dairy products (including yogurt and cheese)
It is important to feed both the good bacteria from probiotics as well as those innately present in your digestive system. Prebiotics are used by these good bacteria to manage their activities and compositions. Prebiotics remain indigestible by your body but are digested by probiotics. Simply put, they are food for probiotics. In addition, prebiotics may provide health benefits of their own when taken in adequate amounts.
Prebiotics are present in high fiber food such as chicory root, garlic, onions, wheat bran, and barley, etc. They can also be taken in the form of dietary supplements. Some of the most commonly studied prebiotics include inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). The International Scientific Association for Probiotics and Prebiotics (ISAPP) recommends a daily intake of 5 grams of FOS and GOS, including from dietary sources [5].
Figure 3. Foods rich in prebiotics
Not only does exercising regularly help you stay in shape and keep you active, it also has benefits related to your digestive health. A study has shown that spending 40 minutes, three times a week on moderate exercise, may decrease the time taken for food particles to pass through the digestive tract [6]. This can help with decreasing the incidence of constipation and improve bowel regularity.
Figure 4. People exercising
Staying hydrated is very important to your gut’s health. The human body is composed of 60% water, and it requires a constant intake of water to function effectively. Dehydration causes a change in the acidity of the intestinal environment and water contents, and is often found to be a cause for dehydration [7]. The Institute of Medicine recommends that 2-3 liters of water be consumed daily for overall health [8].
Figure 5. Woman drinking a glass of water
Eating sufficient food rich in dietary fiber, prebiotics and probiotics is the best way to care for your digestive system. They also come in supplements that help meet the daily intake requirements.
6 Tips on Increasing Dietary Fiber Intake
Prebiotic: Gut Microbiota, Gut Health, and Beyond
- Our digestive system starts from the mouth and ends with the rectum and anus.
- Studies have shown that a majority of human diseases are a result of the inability of the digestive system to function well.
- A healthy digestive system confers multiple health benefits, including a stronger immune system, healthier body weight, removal of toxins, and regular bowel movements.
- Detrimental effects of an unhealthy digestive system include acid reflux, gallstones, constipation, diarrhea, IBS, and hemorrhoids.
The digestive system consists of organs functioning together to convert your food into usable energy. This system contains organs starting from the mouth, to the stomach, to the intestines, ending with the rectum and anus. It plays an important role in your body’s general well-being. Studies have shown that a majority of human diseases are a result of the inability of the digestive system to function well [1]. This article contains a summary of the benefits of a healthy digestive system as opposed to the detrimental effects of an unhealthy one.
First of all, let's look at what defines a healthy digestive system. A healthy digestive system is a collection of digestive organs and the gastrointestinal (GI) tract functioning at optimum to convert food into energy. The GI tract consists of the mouth, esophagus, stomach, and intestines. The digestive organs on the other hand consist of the liver, gallbladder, and pancreas.
These organs break down consumed food and convert them into basic nutrients to be absorbed into the blood by the small intestine. As blood flows around the body, it carries these nutrients with it to supply to cells for energy. On the other hand, the large intestine is responsible for removing undigested food from the system.
Figure 1. Gastrointestinal tract and digestive system
A healthy digestive system confers multiple health benefits, which extends beyond simply the health of your gut and gastrointestinal system. These benefits include:
1. Stronger immune system
Your immune system is associated with your digestive system in a way. There are ‘good’ bacteria in the digestive system and studies have shown that the cells in the intestine secret antibodies in relation to these good bacteria and the microorganisms' environment [2]. This helps to regulate and develop your immune system against foreign pathogens. A healthy digestive system also acts as a first-line of defense against incoming pathogens that enters via the GI tract.
2. Managing healthy weight
A healthy digestive system may help you to manage and maintain a healthy body weight. Your body burns calories during metabolism to convert food into energy. In other words, your digestive system uses part of the energy gained from food during digestion and reduces the amount of energy stored in the body. The presence of a healthy gut flora and microbiota has also been associated with weight loss and reduced intestinal inflammation [3].
3. Removing toxins
Body detoxification is another benefit of a healthy digestive system. Not everything you eat is beneficial to your body, which is one of the reasons why the body expels it. During digestion, the liver functions in processing these toxins [4]. It separates toxins from nutrients and converts them to other forms for removal. Some examples of toxins that are broken down by the liver are ammonia, excess proteins and even medications.
4. Regulating bowel movement
The hallmark of a healthy digestive system is having regular bowel movements. A healthy digestive system with a healthy level of gut microbiota has been associated with a more regular bowel movement and less chances of constipation [5]. Conversely, a healthy gut microbiota and bacterial environment is also important in preventing an individual from experiencing diarrhea [6].
Similarly, when your digestive system is in poor health, there may be recurring problems as such:
1. Acid Reflux
Acid reflux or gastro-esophageal reflux occurs when the stomach acid moves up into the esophagus, which leads to burning of the throat. Common symptoms of acid reflux include burning sensation in the chest, lump sensation in the throat, and chest pain [7]. Frequent occurrence of acid reflux may lead to Gastroesophageal Reflux Disease (GERD).
2. Gallstones
Another detrimental effect of an unhealthy digestive system is formation of gallstones. They are formed when bile secretion is hardened and deposited in the gall bladder. It is also caused by high cholesterol intake and incomplete emptying of the gallbladder, which may occur when your digestive system is not in optimal health to aid in complete digestion of food materials.
3. Constipation
Constipation occurs when bowel movements are not as frequent as they ought to be. It is caused by dehydration and imbalances in the intestinal acidity. This condition is accompanied by hard and painful bowel movements. It may also lead to hemorrhoids from overexertion during defecation. When you have an unhealthy digestive system, you are more likely to be prone to digestive issues such as constipation, which can lead to other complications such as hemorrhoids (see below).
4. Diarrhea
On the other hand, people with an unhealthy digestive system may also experience frequent diarrhea. Diarrhea occurs when bowel movements are too frequent, and/or when your stools are too loose and watery. This condition may be caused by bacterial infections or intolerance to certain foods. The management of diarrhea depends on the etiology of it: speak to your healthcare professional who will be able to access your condition and prescribe the appropriate treatment modality for the cause of your diarrhea.
5. Irritable Bowel Syndrome (IBS)
IBS is another detrimental effect of an unhealthy digestive system. It is a gastrointestinal disorder accompanied by pain in the abdomen, constipation and/or diarrhea, and excessive bloating. Guidelines have also recommended the use of dietary fiber to manage global symptoms of IBS, such as abdominal pain and constipation / diarrhea [8, 9].
6. Hemorrhoids
Hemorrhoids, or also commonly known as piles, form when blood vessels inside the rectum become swollen due to the pooling of excess blood in the rectum. It is commonly associated with constipation and prolonged sitting on the toilet. All these causes blood flow to be affected, leading to pooling in the rectum. Some symptoms include rectal bleeding during defecation. Intake of dietary fiber is also recommended for people who are experiencing hemorrhoids, to reduce bleeding and inflammation [10].
Gut-Brain-Immune Axis: An Introduction
Irritable Bowel Syndrome (IBS): Types, Symptoms, and Treatment
4 Health Benefits of Dietary Fiber
