10 things you should know about your gut

The article was written by Dr. Mai Vien Phuong - Head of Gastrointestinal Endoscopy Unit - Department of Medical Examination and Internal Medicine - Vinmec Central Park International General Hospital.
The gut is responsible for the majority of our body's activities. As we break down the food we eat, the intestines absorb nutrients to support bodily functions - from energy production to hormone balance, skin health to mental health, even is both the removal of toxins and waste. In fact, about 70% of the immune system resides in the gut, so making sure our gut is in the best shape possible is key to solving many bodily problems.

Normal defecation can occur at various frequencies, from three times a week to three times a day. Although every gut is different, a healthy gut often has a common pattern. To determine how long, it usually takes 24 to 72 hours for food to move through the digestive tract. Food won't reach your large intestine (colon) until after six to eight hours, so going to the bathroom will happen later. Therefore, don't be afraid to sit on the toilet to wait for the stools to leave your body (this can lead to hemorrhoids).
If your bowel movements are off schedule, you may be constipated. Constipation has many causes, from dehydration or a low-fiber diet to thyroid problems, but it's best to check your diet first. Make sure you're drinking enough water and include a variety of fruits and vegetables in your diet.
If you don't have frequent bowel movements, you can keep food in your body that you ate days - even weeks ago. Waste that lasts longer than normal also means it stays in your body longer, which is a potential cause of odor gas and other health problems.

Processed foods can cause inflammation of the lining of our digestive tract, where food is absorbed. Your gut may perceive the presence of foods like high-fructose corn syrup or artificial ingredients as an "attacker."
This creates an inflammatory response, where our body is literally fighting these foods as if they were infected. Eating more whole foods, such as whole fruits, vegetables, and unprocessed meats, can reduce the stress that processed foods put on your body.

Reliable sources show that gluten increases intestinal permeability (also known as "leaky gut"), even if you don't have celiac disease. This means that particles like undigested food, waste products, and pathogens like bacteria, can pass through the damaged lining of the intestines, into the bloodstream, causing inflammation and illness. shared.
The best way to know if gluten is okay is to eliminate gluten completely for at least 4 weeks and see how your gut reacts when you try it again.
Be sure to read food labels and ingredient lists. Wheat can be found in many unsuspecting foods (as a binder, filler, etc.), such as chewing gum, salad dressings, chips, condiments, etc.
Why do you feel worse when you eat gluten again?
An extended period of gluten elimination may decrease the body's enzymes that break down gluten and other grains. This may contribute to more symptoms when re-eating gluten later on.
AN-PEP enzyme supplements may be helpful for people with gluten sensitivity who need to follow a long-term gluten-free diet but want to minimize symptoms from accidental exposure.

If you've recently taken antibiotics, you'll need to help your gut "make new friends" again. Antibiotics wiped out all bacteria, including beneficial ones, called probiotics, such as lactobacillus and bifidobacterium.
Prebiotics, like onions, garlic, asparagus, bananas and legumes, play a different role than probiotics. They are dietary fibers that feed the beneficial bacteria in your gut, helping to rebuild your microbiome and offset the effects of altered gut microbiota.

Along with prebiotics, your gut needs a healthy dose of probiotics to keep your body systems healthy. Fermented foods like kimchi, sauerkraut, miso, tempeh, and drinks like kefir and kombucha, have nutrients that help your gut break down food and improve your immune system.
If you haven't eaten fermented foods, start with 1/4 cup at a time and work your way up to larger amounts. Starting right away with a large serving can cause digestive upset.

When your digestion is compromised, our body can produce less neurotransmitters, like serotonin. (95% of serotonin is produced in the small intestine.) Low serotonin is the cause of symptoms such as anxiety, depression, and other mental health problems. These symptoms backfire on our digestive system, making it less efficient.
Changing your diet can help improve this and give you more energy.

Don't feel guilty about skipping brunch to get an extra hour of sleep, especially if you haven't gotten enough sleep during the week. Researchers are still looking at the relationship between the gut and sleep to verify if improving your gut health affects sleep, but there is certainly a link between poor sleep and sleep. bacterial environment in your gut.
Getting enough sleep helps lower cortisol levels and allows the gut to repair itself. So make sure you get a good night's sleep. You can sleep in on weekends if you don't get enough sleep during the week.

Don't be sad if you are called a slow eater. In fact, this is very good for your digestive system. Taking the time to chew your food really helps kickstart digestion. When you use your teeth to break down food and stimulate saliva, you're also signaling to the rest of your body that it's time for your digestive system to kick in.

The more relaxed you are, the better you can nourish your body - and not just digestion. All other organ systems are the same.
Stress can change your gut, turning it into an uncomfortable environment. Research shows: Taking time to meditate can help ease symptoms of gut disorders. To boost your mind, find out which specific probiotic strains are right for your mood and supplement with them.

If you haven't "heard" from your gut for a while, you're still passing stools regularly and don't have gas or abdominal pain, you're fine. If the gut could talk, it would thank you for keeping it healthy and creating a stress-free environment in which your body thrives!

Reference articles: naturalmedicinejournal.com, apa.org, researchgate.net, doi.org, ncbi.nlm.nih.gov