Most of us have experienced digestive problems - whether it’s gas, bloating, reflux, constipation, or diarrhea. And needless to say, it is uncomfortable, not only physically but mentally! In fact, roughly 20 million Canadians deal with digestive issues. So if it is so common, why is it so difficult to talk about? According to society, it’s not cool to chat about bowel issues. Let’s break up with that idea - I’m here to tell you it’s good to talk about poop! Improving symptoms such as bowel irregularity, gas, and bloating is one of the many things a dietitian can help you with! It all starts with a conversation. Storytelling is a very important part of figuring out your digestive woes. If you’ve been dealing with gut issues, you may not have found the right person to hear you out. Doctors are extremely knowledgeable, but don’t always have the time to get the full story. As a dietitian, it is my job (and passion) to give your gut the much needed attention it deserves! Let’s talk gut health
Once we’ve chatted and identified your specific digestive issues, the fun stuff begins! There are many things that can compromise your gut function and it’s important to look at your diet and lifestyle to find what these issues could be. Although many of us have similar shortcomings when it comes to gut health, everybody and every body is different! However, there are some key buzzwords that come up a lot when talking about gut health. Let’s dive into these a bit deeper! 1. Probiotics As humans, we are hosts to all kinds of tiny microbes or bacteria in our bodies. And the vast majority of these can be found in our digestive tract. Collectively, we refer to this system of bacteria as the microbiome - which translates to “community of microbes”. The term “probiotics” refers to the good stuff - the bacteria that have beneficial effects on our bodies. Research on the specific benefits that probiotics have is growing all the time - it’s such an exciting and emerging area of science! To sum it up so far, probiotics have been shown to help with reducing symptoms of irritable bowel syndrome and other digestive conditions, relieve vaginal infections, and even reduce cholesterol. Our gut is also constantly exposed to toxins and foreign substances. Research shows that the “good” microbes in our gut send signals to our immune system to fight off invaders, meaning probiotics play a huge role in immunity as well. These are just a few of the benefits probiotics are having in our bodies! Humans already have lots of active, living probiotic bacteria in their microbiome, but sometimes need a bit of help. Each person has a unique pattern of gut bacteria, unlike anyone else. Like a fingerprint; no two the same. Probiotic supplements that you see in stores today are meant to assist the bacteria that we already have and diversify the microbiome. Different brands and strains of bacteria have been shown to have different outcomes, so check with a dietitian or doctor to better understand which one might work for you. 2. Prebiotics The concept of healthy gut bacteria or “probiotics” is not new to most people. However, there are also things called prebiotics that we should consider for gut health. This term is not as well known to the general public, so let’s break it down. While it is excellent to have good gut bacteria, it is also possible to neglect them. Just like you and I, probiotics need to be fed to survive. So what do our gut bugs like to eat? They thrive on a fiber-rich diet, particularly from plants. These fibres that feed our gut bugs are referred to as prebiotics. So the short and sweet definition of prebiotics - food for our little bacterial friends. While we may need a supplement to increase our gut bacteria, we don’t likely need a supplement to feed them. You can usually get all the prebiotics you need from the foods you eat. And while there is no “superfood” for prebiotics, the general recommendation is to eat lots of plants and whole grains and include lots of variety in your diet! 3. Fibre Next up we have fibre - hopefully you will already be eating lots of high fibre foods for the benefits of prebiotics. But fibre also benefits our gut health in other ways. You may have been told to “eat more fibre and drink more water” if you’ve experienced bowel irregularity like constipation or diarrhea. And while this is correct, there is more to it than that. There are two subtypes of dietary fibre that we get from the foods we eat - soluble fibre and insoluble fibre. Soluble fibre draws water into the bowel and creates a gel-like substance that helps us to slow digestion and make healthy, formed bowel movements - great for both constipation and diarrhea. Insoluble fibre is what we often refer to as “roughage”, as it not broken down in the gut and does not dissolve in water. It simply passes through as is. It can add bulk to stool and helps to get our bowels moving more quickly - goodbye constipation! While both of these types of fibre have a place in our digestive function, you may need more of one to improve your digestion. When it comes to fibre, I’m a believer in “food first”, meaning if you can get it from food instead of supplements - do it! A dietitian can help you decide which foods to add to increase fibre intake or whether a supplement is a good option instead. Digestive Help for Digestive Health As you can see, our digestive systems rely on so many different factors to keep them running smoothly. These three things are only just the tip of the iceberg when it comes to a healthy, happy gut. If you feel you need help with your digestion or simply want to know more about gut health, a dietitian is the person you’re looking for! Comments are closed.
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