How often should you go to the toilet? How can you get the better of wind? Experts’ tips for a healthier gut
Hook: A curious question sparks curiosity about our digestive systems. Dr. Ajay Verma explains that the gut is a complex machine, balancing nutrition, recovery, and repair. He emphasizes that “making sure what you put into it is balanced, and that you clear out its waste products adequately” is essential.
Introduction: Our gut is built on three pillars: balance, diversity, and routine. Dr. Nisha Patel notes that conditions like IBS, reflux, and constipation highlight the importance of these factors. “A healthy gut is not just about symptoms—it’s about building resilience,” she says.
The Science Behind Gut Health: To maintain a strong gut, focus on fiber-rich diets. Dr. Nurulamin Noor suggests eating whole fruits, vegetables, and fish while avoiding processed foods. “Fiber feeds your gut microbiome, which influences mood, skin, and overall health,” she explains.
Fiber: The Key to Clearing Bowels: Too much fiber can lead to bloating. Dr. Wendi LeBrett highlights that a Mediterranean-style diet (high in fruits, legumes, and whole grains) reduces colorectal cancer risk. She recommends drinking 1.5–2 liters daily, including coffee, fruit, and soups. “A low-fiber diet may help, but fiber alone isn’t enough,” she adds.
Stress and the Brain-Gut Connection: Stress affects digestion, slowing or speeding up gut motility. Dr. Patel advises slow breathing exercises and cognitive-behavioral therapy to manage stress. “The gut and brain communicate constantly, so managing stress directly impacts digestion,” he says.
Hydration and Digestion: Water softens stools, making them easier to pass. Dr. Patel mentions that staying hydrated, especially with caffeine and fruits, helps regulate digestion. “Even a small amount of water can make a big difference,” he notes.
Exercise and Movement: Walking after meals promotes digestion and improves sleep. Dr. LeBrett encourages walking, yoga, and core-strengthening exercises. “Movement fuels the gut’s natural functions,” she explains.
Oral Health and the Gut: Oral hygiene plays a role in gut health. Dr. Noor stresses the importance of brushing teeth and seeing dentists. “Poor oral health can contribute to digestive issues, but good care is still vital,” she says.
When to Seek Medical Help: If symptoms persist for three weeks or more, consult a doctor. Red flags include rectal bleeding or unintentional weight loss. “Early intervention is key to preventing serious issues,” Verma advises.
Avoiding Toxins: Medications, NSAIDs, and alcohol can harm the gut. LeBrett warns against overuse of antibiotics. “Toxic substances disrupt the gut’s balance, so being mindful is important,” she says.
Clearing Bowels: Proper bowel movements are crucial. Dr. Verma suggests squatting to open the bowels and using stool softeners. “If your stools feel hard, try squats and see if they improve,” he advises.
Sleep and Gut Function: Sleep supports digestion and gut motility. LeBrett notes that poor sleep in IBS patients worsens symptoms. “Rest is vital for the gut’s ability to heal,” she says.
Ditching Probiotics: While some people rely on them, there’s no evidence they work for everyone. Dr. Verma prefers prebiotic foods like fruits and vegetables. “Probiotics are not the solution—prebiotics are the foundation,” he argues.
Don’t Be Embarrassed: Patients often apologize for their symptoms, but they deserve care. Verma encourages early diagnosis and treatment. “Your health matters, and getting help now is never a bad choice,” he concludes.
