Eating right contributes greatly to gut health. (pixel)
If you're feeling constantly constipated or bloated, you're not alone. Lauren Smith, registered dietitian and owner of Lauren Smith Nutrition Coaching in Westchester, says these are the top two digestive issues she sees in her clients.
“Many of my clients come to me feeling unwell and frustrated with their daily stomach problems,” she says.
According to the American College of Gastroenterology, about 10 to 15 percent of adults in the United States live with symptoms of irritable bowel syndrome, a condition that affects the intestines and can cause constipation and bloating. Only 5 to 7 percent are diagnosed with bowel syndrome. Gas, diarrhea, abdominal pain.
“IBS is one of the most common conditions doctors see,” the Society of Gastroenterology says on its website.
There are many reasons why people develop digestive issues, but when it comes to nutrition and what Smith has seen through her practice, she said there are five main causes.
“This condition often seems to correlate with chaotic eating patterns (not eating regularly), a diet that's too restrictive, a lack of fiber, dehydration, or high stress levels,” she says. .
Good intestinal function
Smith said many people mistakenly believe that digestive health can be achieved by taking supplements and eating lots of vegetables.
“The reality is much more complicated than that,” she said. “Supplements don't always help our guts, especially if we're not careful about what we're taking. Vegetables are very important to our health, but they alone can't help our guts. does not always function well.”
Instead, she recommends consuming more fiber from a variety of sources.
“Nutrition is so nuanced that there really isn't a 'one size fits all' diet. However, a great place to start is to get at least 35g of fiber per day and stay hydrated. That's what we aim to do,” Smith said.
According to Harvard Medical School's Harvard Health Publishing, fiber is essential to a healthy diet, yet most Americans don't get enough fiber. While fiber supplements are available, they recommend that it's ideal to get your fiber from food.
“Fiber-rich foods also contain vitamins, minerals, and other nutrients your body needs,” Harvard Medical School says on its website. “Foods rich in fiber include legumes, fruits, vegetables, whole grains, nuts and seeds.”
high stress level
Smith emphasized that besides diet, there are other factors to be aware of that can negatively impact your gut.
“Gut health involves diet and lifestyle,” she said. “A big, often overlooked area that has a lot to do with gut function is stress. High stress levels are often the cause of digestive disorders.”
Smith said many gut health issues can be improved through diet and lifestyle, but some people may need a combination of medication and lifestyle changes.
“For some digestive disorders, simple lifestyle changes can significantly improve symptoms,” she says.
If you notice any abnormalities in your bowel function, it's important to talk to your doctor, Smith says.
Smith's passion for nutrition leads her to offer clients struggling with gut health and other issues the gift of physical and mental health.
“I want to help people realize their happiest, healthiest, and strongest versions of themselves,” she said.
Tips for increasing fiber in your diet
Here are some easy ways to get more fiber in your diet.
• Slice raw vegetables and store them in the refrigerator for snacks.
• For breakfast, choose whole grain cereal or a bowl of oatmeal and top it with berries or almonds.
• Add beans, shredded carrots, and a sprinkling of nuts and seeds to salads.
• Add a piece of fruit or vegetable as part of each meal.
• Switch from white rice to brown rice and from white bread to whole grains.
• Try whole wheat pasta instead of regular pasta.
• Try international cuisine that uses whole grains and legumes, such as Middle Eastern cuisine.
• Try to include fiber-rich foods in your daily diet.
Source: Harvard Medical School
