At Manhattan Gastroenterology, we understand the critical role your gut health plays in overall health. A healthy digestive system can significantly impact your energy levels, immunity, and even your mood. Here are tips from gastroenterologists to help you achieve and maintain optimal digestive health.
Prioritize probiotics and prebiotics
Probiotics are the beneficial bacteria that promote a healthy gut microbiome, while prebiotics are the fibers that feed these beneficial bacteria. Together they help maintain balance in the digestive system.
hint: Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi in your diet. Enjoy prebiotic-containing foods like garlic, onions, bananas, and asparagus.
Eat a fiber-rich diet
Fiber is essential for a healthy digestive system. It helps regulate intestinal motility, prevents constipation, and supports the growth of beneficial intestinal bacteria.
hint: Aim to eat a variety of fiber-rich foods, including whole grains, fruits, vegetables, and legumes. The recommended daily fiber intake is approximately 25-30 grams.
stay hydrated
Adequate fluids are essential for digestion. Water helps break down food and ensure smooth passage through the digestive tract, preventing constipation and bloating.
hint: Drink at least 8 glasses of water every day. Herbal teas and water-rich fruits and vegetables, such as cucumbers and watermelon, can also help keep you hydrated.
manage stress
Chronic stress can negatively impact your digestive health, leading to conditions like irritable bowel syndrome (IBS) and acid reflux. Finding ways to manage stress is crucial to maintaining a healthy gut.
hint: Incorporate stress-reduction practices into your daily life, such as meditation, yoga, deep breathing exercises, or spending time in nature.
exercise regularly
Physical activity stimulates the digestive system and helps food pass through the intestines more efficiently. Regular exercise can also relieve symptoms of digestive disorders.
hint: Get at least 30 minutes of moderate exercise, such as walking, biking or swimming, most days of the week.
Eat mindfully
Mindful eating involves paying full attention to the eating experience. It helps you enjoy food better and can prevent overeating and digestive discomfort.
hint: Eat slowly, savor every bite, and avoid distractions like the TV or smartphone while you eat. Listen to your body’s hunger and satiety signals.
avoid trigger foods
Certain foods and drinks can trigger digestive problems such as heartburn, bloating, and gas. Spicy foods, caffeine, alcohol, and fatty foods are common culprits.
hint: Identify and limit food intake that causes discomfort. Keeping a food diary can help you track and identify specific triggers.
Periodic inspection
Regular check-ups with a gastroenterologist are critical to early detection and management of digestive problems. Screening can detect diseases like colorectal cancer early, when they are most treatable.
hint: Follow your doctor’s recommendations for screening, especially if you have a family history of digestive disease or are over 45 years old.
know your body
Listen to your body and notice any changes in your digestive health. Symptoms such as persistent abdominal pain, changes in bowel habits, or unexplained weight loss should be addressed immediately.
hint: If you develop unusual or persistent gastrointestinal symptoms, seek medical advice. Early intervention can prevent more serious health problems.
By following these expert tips from Manhattan Gastroenterology, you can take proactive steps to maintain and improve your digestive health. For more personalized advice and comprehensive care, make an appointment with one of our experienced gastroenterologists.
