Digestive troubles disrupt the daily lives of 40% of Americans, highlighting the importance of gut health.
TYLER, Texas — According to the American Gastroenterological Association, 40% of Americans have disruptions in their daily lives due to digestive troubles. May 29 is World Digestive Health Day. May is Digestive Health Month.
WHY DIGESTIVE HEALTH IMPACTS OUR ENTIRE BODY:
UT Health East Texas gastroenterologist Dr. Annie Lin said digestive health is important because it is responsible for processing and absorbing the food we eat, so that every cell in our body gets the necessary nutrients it needs in order to function.
“Your gut actually produces numerous hormones, including most of your body’s serotonin, which helps to regulate mood and sleep,” Lin said
According to Lin, bout 70% of our immune cells live in our gut, where they work to keep harmful bacteria and other back pathogens at bay.
“When your digestive system isn’t functioning well, it can lead to problems far beyond just bloating or indigestion, it can affect your energy level, your mental health, and even your risk for getting an infection,” Lin said. “That’s why taking care of your gut isn’t just about avoiding discomfort in your stomach. It’s also about supporting your whole body from inside and out.”
OCCASIONAL DISCOMFORT VS. CHRONIC DIGESTIVE ISSUES:
After a weekend of overindulging, digestive discomfort can feel inevitable. But how do you know when it signals something more serious?
“Occasional G.I. symptoms, like bloating after a big meal, mild indigestion or even diarrhea from time to time, could be pretty normal, and can happen to any of us,” Lin said.
Lin said these symptoms are often tied to to something temporary like what you ate, or how fast you are or even a period of stress. But when the symptoms start to become persistent, predictable and disruptive to daily life, that’s when it can signal a chronic G.I. issue.
“For example, if you’re feeling bloated and gassy nearly every day, not just after an indulgent meal; or if you have frequent heartburn that’s daily and not resolved by medications,” she said.
Lin said if you’re noticing persistent constipation or diarrhea for more than a few weeks in a row, or dealing with symptoms outside of the G.I. tract, like unexplained fatigue, skin issues or mood swings — these symptoms can all be tied to chronic gut problems.
“The key is to recognize pattern and persistence. If something is happening regularly or affecting your quality of life, it may be worth checking in with a healthcare provider, because your body could be trying to tell you something,” Lin said.
FOODS THAT HEAL AND HARM OUR GUT:
As we get closer to summer, many will be indulging grill out more or even have more time to cook at home. Here are some foods Dr. Lin recommended for gut health and some she said to limit.
Best foods for gut health:
- Fiber-rich foods: fruits, vegetables, legumes, whole grains
- Fermented foods: yogurt with live cultures, kimchi, sauerkraut, kefir
- Polyphenol-rich foods: berries, olive oil, green tea, dark chocolate
“These foods feed beneficial bacteria and help reduce gut inflammation,” Lin said.
Foods to avoid (or limit):
- Added sugars and artificial sweeteners feed harmful bacteria and disrupt the gut microbiome.
- Ultra-processed foods are low in fiber, high in preservatives.
- Excessive red or processed meats are linked to inflammation and colon cancer risk.
“It’s all about balance,” Lin said. “Enjoy everything in moderation — just prioritize whole, natural foods.”
LIFESTYLE HBITS THAT SUPPORT GUT HEALTH:
Lin said sleep, hydration and physical activity are all important and often overlooked factors that can contribute to a healthy gut.
“When you’re sleep deprived, it doesn’t just make you feel tired, it actually can disrupt your gut microbiome as well and increase inflammation, because having less sleep can increase your stress hormone, and that can all affect your gut, and it can also slow down your digestion,” Lin said.
According to Lin, sleeping at least seven to nine hours a day can help decrease your risk of G.I. conditions, such as irritable bowel syndrome and acid reflux.
“Water is (also) essential for digestion. It helps to break down food, move things along smoothly in your intestines and prevent constipation,” Lin said. “Even people with mild dehydration may experience a sluggish digestion or more uncomfortable in their stomach.”
She recommends people drink at least eight cups of water a day, or more if you’re very active, or if you’re spending a lot of time outside.
“Moving your body literally helps to keep things moving along in your G.I. tract as well. Physical exercise boosts circulation to your guts and stimulate the muscles of your intestines to contract and keep things moving along,” Lin said.
Combining good sleep, proper hydration and regular exercise is a good foundation to a happy and healthy gut, according to Lin.
SHOULD I TAKE PROBIOTICS OR DIGESTIVE ENZYMES?
Lin said there’s a lot of buzz around probiotics and digestive enzymes. She’s been getting more questions about these from patients.
“Probiotics refers to beneficial bacteria that help support a healthy gut microbiome. The gut microbiome refers to trillions of bacteria that live in your digestive tract, and that population comprises of thousands of different species,” Lin said.
The larger and more diverse your microbiome is, the better it is for your digestive health, Lin said.
“Probiotics can be especially helpful for people who have taken antibiotics, or for those who want to strengthen their immune system,” Lin said. “But that doesn’t mean everybody needs them. If you’re already eating a diverse fiber, rich food diet with fermented foods, your gut may already be in good shape.”
In contrast, digestive enzymes are enzymes that help your body break down certain foods so you can absorb nutrients more effectively.
“These can be appropriate for people who have conditions like pancreatic insufficiency. They may need pancreatic enzyme supplementation. Some people may have lactose intolerance and may take a lactase, which you know helps to break down lactose and there are other foods and food sensitivities as well, which may require specific digestive enzymes,” Lin said.
Lin said probiotics and digestive enzymes can be helpful, but they’re not a one size fits all. She recommends it’s always best to talk to a healthcare provider before starting supplements.