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#GutHealth: Discerning Trend From Reality

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“Gut health” seems to be a social media buzzword these days, with TikTok and Instagram influencers pushing products, juices, and bizarre diets to “heal” the gut, i.e., reduce bloating, improve digestion, and act as a sort of “cure all” for many common gastrointestinal symptoms and conditions, such as IBS and IBD. Aloe vera juice, bone broth, apple cider vinegar, probiotic-enriched muffin mixes–With so many emerging and unverified natural and unnatural remedies floating around the internet, it can be overwhelming to discern fact from fiction. 

At the same time, there’s so much new and exciting research around the role of the gut microbiome in overall physical and mental health. Research has found that boosting the diversity of gut microbiota (the vast array of “good” bacteria in your digestive system) can have positive effects on the immune system, improve mental health conditions like depression, improve sleep and heart health, and even reduce the rate of certain types of cancer. 

That being said, these recent, ungrounded social media trends are nothing but dangerous. 

In a recent New York Times article, University of London senior lecturer Stephanie Alice Baker defined these fads as the latest manifestation of the idea of “self-optimization,” an insidious mechanism to promote diet culture and “ideal” body types through unlikely sources. By labeling weight loss as “gut healing,” influencers are able to promote extreme, unhealthy diets. What’s more, these influencers often have no medical authority and may only be promoting a product because they’re being paid to do so. 

The truth of the matter is: there’s no quick fix, even if it seems to work for someone on #guttok. Many people suffer from gastrointestinal conditions that are best treated by consulting a medical professional. However, there are some research-driven dietary changes you can make to heal your gut over time. Let’s take a look at 6 gastroenterologist-backed methods for diversifying and improving the gut microbiome.

6 Things You Can Do For Your Gut Health

Eat fermented foods.

A clinical trial conducted by researchers at the Stanford School of Medicine found that a diet high in fermented foods, such as kimchi, kefir, and cottage cheese, continually increased microbiota diversity and decreased inflammatory markers over a period of 17 weeks. Fermented foods are rich in good bacteria; read our blog about other types of fermented food and fermentation here. 

Eat more fiber.

The same Stanford trial also examined the role of fiber in diet and found that it increased microbiome function, especially coupled with the consumption of fermented foods. Consuming soluble and insoluble fiber also promotes regularity and digestive function. Learn more about high-fiber foods and the role of fiber on our blog here. 

Reduce consumption of processed foods.

Research has found that regular consumption of processed and ultra-processed foods (like sugary soda, chips, artificial cheese, fried chicken, fast food) reduces gut diversity while increasing symptoms of gut disorders like IBS, the risk of depression, inflammation, and mortality. Unfortunately, many readily-accessible foods with a long-shelf life are highly-processed, even ones that appear “healthy,” so taking time to research nutritional information is key.

Reduce consumption of spicy foods. 

Spicy food isn’t “dangerous,” but consuming it often can irritate the stomach and increase symptoms of certain gut disorders, like IBS, IBD, and acid reflux. 

Don’t smoke.

Smoking and the toxic chemicals in cigarette smokes harms every part of the digestive system; from increasing the risk of heartburn and peptic ulcers to harming intestinal microflora, increasing inflammation, and increasing oxidative stress. 

Take probiotics.

Probiotic supplements and probiotic-rich foods contain life bacteria that contribute to improving gut microbiome diversity. Taking probiotics may be beneficial to your health, but it’s recommended that you consult a doctor first.  

The experienced team at Gastroenterology Health Partners is here for you if you are concerned about your gut health or have other gastroenterological issues. For more information or to schedule an appointment at one of our Kentucky or Southern Indiana offices, contact one of our practice locations near you.  

Why You Need To Add More Fiber To Your Diet

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These days, the importance of consuming dietary fiber is fairly common knowledge. Most of us make an effort to add fiber to our diets, whether it be through a fiber-rich cereal or daily multi-vitamin. 

But, even if you’re taking strides to include fiber in your diet, you’re likely not getting enough! On average, Americans eat about 15 grams of fiber a day. That number should be between 25 and 35 grams, or more. And not just from supplements or vitamins, but from whole foods.

Fortunately, there are many ways to incorporate more fiber into your diet. Keep reading to learn about what fiber is, why it matters, and some high-fiber foods to add to your grocery list. 

What Is Fiber?

Dietary Fiber is a carbohydrate found in plants such as fruits, vegetables, nuts, seeds, legumes, and whole grains. Unlike other nutrients such as proteins and fats, fiber cannot be digested by the body. It simply passes through the stomach, small intestine, and colon. 

There are two types of dietary fiber: soluble and insoluble. They are important for different reasons, and many foods contain both types. Soluble fibers can be dissolved in water, which helps regulate blood sugar and cholesterol levels. Insoluble fibers cannot be dissolved in water, which adds necessary bulk to stool, promoting regularity of the digestive tract. 

Why Is Fiber Important?

Beyond fiber’s ability to regulate blood sugar levels, balance cholesterol, and promote regularity, adequate fiber consumption has been linked to a reduction in the risk of heart disease, diabetes, certain types of cancer, and many gastrointestinal conditions such as colorectal ulcers, hiatal hernias, gastroesophageal reflux disease, diverticular disease, and hemorrhoids. Plus, by reducing the risk of constipation, fiber helps improve gut health. High fiber foods are also generally healthier and more filling than processed, low-fiber foods. 

Try These High Fiber Foods

High Fiber Fruits

  • 1 cup of Raspberries: 8 grams of fiber
  • 1 Pear: 5.5 grams of fiber
  • 1 Apple: 4.5 grams of fiber
  • 1 Banana: 3 grams of fiber
  • 1 Orange: 3 grams of fiber

High Fiber Vegetables

  • 1 cup of Green Peas: 9 grams of fiber
  • 1 cup of Broccoli: 5 grams of fiber 
  • 1 cup of Turnips: 5 grams of fiber
  • 1 cup of Brussel Sprouts: 4 grams of fiber
  • 1 Potato: 4 grams of fiber

High Fiber Grains

  • 1 cup of Spaghetti: 6 grams of fiber
  • 1 cup of Barley: 6 grams of fiber
  • 1 cup of Quinoa: 5 grams of fiber
  • 1 cup of Oatmeal: 5 grams of fiber
  • 1 cup of Brown Rice: 3.5 grams of fiber

High Fiber Legumes

  • 1 cup of Split Peas: 16 grams of fiber
  • 1 cup of Lentils: 15.5 grams of fiber
  • 1 cup of Black Beans: 15 grams of fiber
  • 1 cup of Baked Beans: 10 grams of fiber

High Fiber Nuts/Seeds

  • 1 ounce (2 tablespoons) of Chia Seeds: 10 grams of fiber
  • 1 ounce of Flax Seeds: 8 grams of fiber
  • 1 ounce of Pumpkin Seeds: 5 grams of fiber
  • 1 ounce of Almonds: 4 grams of fiber
  • 1 ounce of Pistachios: 3 grams of fiber

If you are suffering from symptoms of a GI condition, the experienced team of medical professionals at Gastroenterology Health Partners is here for you using the most advanced treatment options available. We strive to provide the highest quality, most cost-effective GI care in the region. For more information or to schedule an appointment, contact Gastroenterology Health Partners today at a location near you.