Eating right is a key contributor to good gut health. (Pexels)
If you find you’re experience ongoing constipation and bloating, you aren’t alone. According to Lauren Smith, registered dietitian and owner of Lauren Smith Nutrition Coaching in West Chester, they’re the top two digestive issues she sees among her clients.
“A lot of clients come to me with irregularity and express frustration with how their stomach feels on a day-to-day basis,” she said.
According to the American College of Gastroenterology, approximately 10 to 15 percent of adults in the United States live with Irritable Bowel Syndrome symptoms, but only 5 to 7 percent have been diagnosed with the condition that affects your intestines and can result in constipation, bloating, gassiness, diarrhea and abdominal pain.
“IBS is one of the most common disorders seen by doctors,” the College of Gastroenterology states on their website.
While there are many reasons people can develop digestive problems, when it comes to nutrition and what Smith sees through her practice, she said there are five major contributors.
“I tend to find it is often correlated to a chaotic eating pattern (not eating regular meals), a diet that is too restrictive, a lack of fiber, dehydration or high stress levels,” she said.
Good gut function
Smith said many people mistakenly think good digestive health is found through taking supplements and eating plenty of vegetables.
“The reality is, it is much more complex than that,” she said. “Supplements are not always helpful for our guts, especially if you are not doing your research on what you are taking. Vegetables are so important for our health, but they alone do not always warrant good gut function.”
Instead, she recommends getting more fiber from a variety of sources.
“Nutrition is very nuanced, so there is really no ‘one size fits all’ diet; however, a great place to start is to aim for 35g or more of fiber per day and to stay hydrated,” Smith said.
According to Harvard Medical School’s Harvard Health Publishing, most Americans aren’t getting enough fiber despite it being an essential part of a healthy diet. While fiber supplements are available, they recommend it’s ideal to get fiber from food.
“Foods high in fiber also contain vitamins, minerals and other nutrients your body needs,” Harvard Medical School states on their website. “Foods high in fiber include legumes, fruits, vegetables, whole grains, and nuts and seeds.”
High stress levels
Smith emphasized that beyond diet, there are other factors to look at that can have negative consequences on your gut.
“Your gut health encompasses your diet and lifestyle,” she said. “A huge area often overlooked, that is greatly involved in gut function, is stress. High stress levels can often contribute to GI distress.”
While diet and lifestyle can improve many gut health issues, Smith said some may need a combination of medicine and lifestyle changes.
“For some digestive conditions, lifestyle changes alone can provide great improvement in symptoms,” she said.
If you’re noticing any irregularities in your gut function, Smith said it’s important to speak with your primary care physician.
Smith’s passion for nutrition has her wanting to give clients dealing with gut health or other issues, the gift of getting their health back both physically and mentally.
“I want to help people achieve the happiest, healthiest and strongest version of themselves,” she said.
Tips for increasing fiber in your diet
Here are some easy ways to get more fiber in your diet:
• Slice up raw vegetables to keep in your refrigerator as snacks.
• Choose whole-grain cereal or a bowl of oatmeal for breakfast, and top it with berries or almonds.
• Add beans, shredded carrots, and a sprinkling of nuts and seeds to your salad.
• Include a piece of fruit or vegetable as part of each meal.
• Switch from white rice to brown and from white bread to whole-grain.
• Try whole-wheat pasta instead of regular.
• Experiment with international dishes that use whole grains and legumes, such as Middle Eastern cuisines.
• Try to eat some fiber-rich foods with each of your daily meals.
Source: Harvard Medical School
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