Nutrition for a healthy gut
The whole body’s health depends on how well the digestive tract works. Problems in the gastrointestinal tract lead to skin diseases, nutritional deficiencies, and other diseases. Many factors affect the normal functioning of the intestine. The main one is, of course, food. We understand what is good for the intestines and stomach.
What is the gastrointestinal tract, and how does it work
The human digestive system consists of the gastrointestinal tract and additional organs that ensure its work. These organs include the liver, gallbladder, pancreas, salivary glands, and spleen. They produce enzymes that aid digestion.
The organs of the gastrointestinal tract include the mouth and oral cavity, pharynx, esophagus, stomach, and small and large intestines. The small intestine is composed of the duodenum, jejunum, and ileum. Thick – from the colon, sigmoid, large, and caecum. The latter includes the appendix.
Food, getting into the oral cavity, is crushed. A food lump is formed from it, which enters the stomach through the pharynx and esophagus. In it, food is affected by gastric juice. Then the main digestive processes take place in the small intestine, as well as the absorption of essential nutrients.
The final stage occurs in the large intestine, where water and some minerals are extracted from the remains of the food coma, and feces are formed and excreted from the body through the rectum. Gastrointestinal microbiota and digestive enzymes are actively involved in the digestive processes.
How food is digested and absorbed is influenced by many different factors. The main ones are:
- genetic factors and congenital features;
- congenital and acquired diseases;
- microbial composition of the intestinal flora;
- influence of toxic substances from water and air;
- taking medications;
- bad habits (drinking alcohol, smoking);
- the composition of the foods we eat and their quality.
Products for normal bowel function should contain a large amount of fiber, be minimally processed, and be balanced in composition. It is equally important that they contain all the necessary minerals and vitamins.
Note! The human microbiome has a unique composition. It is influenced by environmental factors, general health, and the food we eat. If our diet lacks food that is good for the intestines, this leads to a disruption of the intestinal flora and causes a wide variety of problems.
What problems arise due to malnutrition
If a person’s diet does not contain foods for good bowel function in adults, this can lead to problems with the gastrointestinal tract and related organs. The main problem is, of course, weight. With excess nutrition, obesity develops, and with insufficient nutrition, malnutrition.
Weight is not only not so much a cosmetic defect. It affects the heart, blood vessels, lungs, bone, and endocrine systems. The higher the deviation from normal weight, the higher the likelihood of negative health effects.
An excess of junk food especially affects the glands of external secretion. If we constantly overeat, eat unbalanced food in BJU, or are fond of foods with chemical additives, this leads to an excessive load on the liver and pancreas. So an excess of carbohydrates leads to fatty deposits in the liver. Over time, they will develop into cirrhosis.
Not the best foods for the intestines lead to the so-called irritable bowel syndrome. This directly affects its work, disrupts digestion, impairs absorption, and leads to upset stool (diarrhea alternates with periods of constipation). Allergic reactions are not excluded.
Improper nutrition also causes endocrine disorders. Carbohydrate metabolism is the first to suffer, which leads to the development of type II diabetes and its accompanying complications. Next, there are problems with lipid and protein metabolism and, as a result, problems with blood vessels, kidneys, and liver.
Frequent overeating, skipping meals, and being unbalanced also lead to inflammatory processes in the esophagus, stomach, and large and small intestines. And exposure to certain substances from food can trigger the growth of benign and malignant neoplasms.
In addition to correcting nutrition, many endocrine disorders also require medical support. Our endocrinologist can choose therapy and prevent the development of serious complications. Over the phone, he will draw up a meal plan and select the appropriate diet.
What foods that stimulate the intestines should be added to the diet
Most digestive problems can be prevented by including foods that improve bowel function in your daily diet. Most of them can be found in the nearest supermarket, they are not very expensive, and everyone can afford them. What products must be present on the table?
| Whole grains | All kinds of whole grain breads, cereals, whole grain pasta, seeds (such as flax and sesame). Make sandwiches with them, add them to salads and cook side dishes from them |
| Dairy products | Kefir, natural yogurt, cottage cheese, varenets, curdled milk, matsoni and so on. They contain easily digestible proteins and beneficial bacteria for the digestive system. |
| Protein | Lean meat, fish, seafood, offal, legumes. A sufficient amount of protein is necessary not only for the normal functioning of the digestive system, but also for the whole body. |
| The Right Fats | Butter and vegetable oils, eggs. Healthy fats have a positive effect on motility and normalize the functioning of the gastrointestinal tract |
| Fresh food | Vegetables, fruits, salads, herbs. They contain useful fiber, vitamins and minerals. To improve digestion, it is better to choose unsweetened fruits, since excess sugar leads to fermentation processes and increased gas formation. |
| Nuts and dried fruits | They contain healthy fats, vitamins and minerals, as well as healthy fiber. However, you should not get carried away with them, as they are very high in calories. |
Most digestive problems can be prevented by including foods that improve bowel function in your daily diet. Most of them can be found in the nearest supermarket, they are not very expensive, and everyone can afford them. What products must be present on the table?
| Product | Examples |
| Whole grains | All kinds of whole grain breads, cereals, whole grain pasta, seeds (such as flax and sesame). Make sandwiches with them, add them to salads and cook side dishes from them |
| Dairy products | Kefir, natural yogurt, cottage cheese, varenets, curdled milk, matsoni and so on. They contain easily digestible proteins and beneficial bacteria for the digestive system. |
| Protein | Lean meat, fish, seafood, offal, legumes. A sufficient amount of protein is necessary not only for the normal functioning of the digestive system, but also for the whole body. |
| The Right Fats | Butter and vegetable oils, eggs. Healthy fats have a positive effect on motility and normalize the functioning of the gastrointestinal tract |
| Fresh food | Vegetables, fruits, salads, herbs. They contain useful fiber, vitamins and minerals. To improve digestion, it is better to choose unsweetened fruits, since excess sugar leads to fermentation processes and increased gas formation. |
| Nuts and dried fruits | They contain healthy fats, vitamins and minerals, as well as healthy fiber. However, you should not get carried away with them, as they are very high in calories. |
The method of processing is equally important. Steaming, baking, and sauteing are beneficial for the intestines and stomach.
It is better to refuse long stewing, boiling, and frying. If there are no problems with the digestive system, you should give preference to minimally processed foods.
Cereals, for example, can be steamed rather than boiled. Vegetables – lightly sauté or steam until half cooked. Meat or fish – bake in a sleeve or foil. It is better to add raw-pressed butter to salads and enrich them with herbs and spices.
Spices can also aid digestion. So bitter and spicy seasonings stimulate the outflow of bile and normalize the work of the pancreas. And some spicy herbs normalize the work of the large intestine and relieve constipation. These spices include cardamom, cumin, and bay leaf. The main thing is not to abuse them.
FAQ
What affects bowel function?
The work of the gastrointestinal tract is influenced by heredity, congenital and acquired diseases, environmental factors (water, air, and soil pollution), and daily diet.
How does the gut affect other organs?
How food is digested and nutrients are absorbed in the work of the gastrointestinal tract. And this, in turn, affects all systems and organs. Problems with it lead to skin disease, endocrine disorders, and the development of autoimmune processes.
What problems does malnutrition lead to?
Improper nutrition loads both the main and accompanying organs of the digestive system. It leads to endocrine and immune failures and a lack of nutrients, vitamins, and minerals, which disrupts the functioning of all systems and organs.
What are the good foods for digestion?
Foods that improve intestinal motility help maintain normal intestinal microflora and normalize its work, and are considered useful for digestion.
How to improve the functioning of the gastrointestinal tract with the help of nutrition?
Foods for better digestion should be fiber-rich, contain sufficient minerals and vitamins, and be balanced in BJU.
Expert opinion
Also, the nutrition of a healthy intestine lies in the fact that in the presence of concomitant diseases, the diet must be adjusted to reduce the effect of food on the underlying disease. For example, in the case of diabetes, the amount of sugar is corrected; in the case of gout, foods with purines are excluded, in case of allergies and cannot tolerate food that leads to seizures. The doctor selects medical nutrition after all the necessary examinations.
