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Last Updated: May 04, 2022
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Gut Feelings: Eight Steps to Better Digestion

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Dr. Sajeev KumarCardiologist • 39 Years Exp.M.B.B.S, C.S.C, D.C.H
Poor digestion can put a cramp in anyone’s style. But sometimes it’s tough to know what might be causing the problem. Here’s a quick way to make sense of bad gut feelings, along with some steps you can take to improve your digestive health.

Your gut is your guardian

Your gut is a bit like a watchdog. It’s a tough and loyal guardian, and very smart.

Its job is to welcome healthy nutrients and life-giving water, while protecting you from various toxins and irritants that may try to sneak in alongside them.
Most of the time, your gut has great judgement. But occasionally, it’s a bit hasty. Every now and then, it overreacts. And sometimes, it’s just not strong enough to fend off the “bad guys.”

What kind of bad guys are we talking about? Well...there are dozens. You can learn more about them in this in-depth article. But in the meantime:

too many over-the-counter or prescription drugs
too much sugar or refined carbohydrates
too much alcohol
“bad” bacteria
parasites, yeast
stress (acute & chronic)
environmental contaminants.
When your gut hurts

Any of these can irritants can lead to bloating, gas, constipation, or diarrhea.

If you’re suffering from symptoms like these, it means your “enemies” are too strong. Your guardian has been overpowered and simply can’t protect you any more.

Symptoms of poor gut health can also show up outside the gut.

Have you ever been bothered by unexplained headaches, joint pain, fibromyalgia, skin problems, sleep disturbances, or fatigue? Any of these might be due to poor gut health.
The good news is that with the right nutrition, you can strengthen your gut’s defences and provide a stronger barrier. Not only will your gut be happier, but you’ll also enjoy better overall health.

Eight easy steps to a happier gut

It may be tempting simply to mask your symptoms with medications like over-the-counter antacids or prescription drugs.

But soothing the symptoms won’t make your underlying problem go away, and may actually make things worse.

Instead, try these simple nutritional strategies. Followed with a bit of care, they can help you figure out the source and treat it at the same time.

Eat when hungry, stop when satisfied. Believe it or not, this simple rule can save you countless hours of misery (and might help you lose unwanted pounds).
Eat slowly. Chewing is important for enzyme release and breaking food into particles that the gut can manage.
Eliminate any foods or drinks that bother you. Aren’t sure what those are? Try an elimination diet to find out. Common culprits include sugar alcohols, refined grains, MSG, and dairy products.
Add real food. Fruits, vegetables, beans, tea, and coffee are good sources of gut-strengthening flavonoids. Beans, peas, whole grains, nuts, seed, fruits are high in fibre, which helps to ensure regular elimination of toxins.
Balance your bacteria. Good bacteria strengthen the intestinal barrier. Choose 1-2 probiotic/prebiotic rich foods or drinks and eat them often. Here are some ideas to get you started.
Recover well. Sleep, stress management (like meditation or yoga) and exercise are vital to help us control inflammation, which in turn can improve gut health. But remember that too much exercise is taxing on the body. And give your gut a break: avoid big meals before exercise.
Reduce your chemical burden. Choose organic when you can, try not to heat foods in plastic containers, avoid food colorings and fish high in mercury.
Supplement wisely. A few options to consider include glutamine, digestive enzyme supplements, Vitamin D, Omega-3s, iron, turmeric. But be sure to address the underlying problem first. You can ask me doubts, privately
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