Perhaps you remember that Pepto-Bismol jingle of the early 2000s—“nausea, heartburn, indigestion, upset stomach, diarrhea!” Turns out, there’s more to your gut and its issues than the bubblegum pink medicine can take on.
Suzanne Madrid, a licensed registered dietitian with LiveWell Nutrition, a Las Vegas-based center that helps people change their diet and lifestyle to help prevent or manage disease, says gut health is key to your overall well-being, and it encompasses your entire digestive system.
So, how does it work?
“It starts with your mouth,” she says, mapping out the scope of your gut, “and then it goes through your esophagus, intestines and eventually your colon. Inside your gut is the microbiome, which is where microorganisms live.”
According to Madrid, it is important not only because gut health affects digestion and nutrient absorption, but it also can affect immune function, mental health, hormone balance, weight and energy levels.
Microorganisms can produce metabolites that impact hormone levels, which affect mood, cognition, appetite and nutrient absorption. The more variety
of microorganisms in your body, the more effectively you absorb nutrients. The more you absorb nutrients, the more energy you have.
Madrid points to numerous symptoms which can tip you off that your microbiome may need some extra TLC. Common signs include: chronic gas, bloating, change in stool habits, getting sick more often, fatigue and brain fog.
Foods to improve gut health
To improve your gut health, steer clear of diets that are highly processed and include added sugars and saturated fats.
Instead, opt for eats with probiotics. Think yogurt, kefir, kimchi, sourdough, sauerkraut and other fermented foods. Then feed those probiotics by adding plant-based foods like legumes, whole grains, fruits, veggies and nuts.
“You’ve got to keep a variety of probiotics [in your gut], so whole foods are better than supplements because you get more from them,” says Madrid. “Increase diversity [in your gut] and allow microorganisms to flourish.”
Other ways to keep your gut healthy
Aside from implementing more whole foods in your diet, Madrid says relaxation activities can help, along with exercise and avoiding alcohol
and nicotine. Also, start incorporating a variety of fiber-rich foods in your diet. Those who need extra help can go to a dietitian.
Increasing your probiotics can also help with weight management, GI issues like Irritable Bowel Syndrome, constipation, diarrhea and more.
For additional information on the various strains of probiotics and how they can help, Madrid recommends checking out the U.S. Probiotic Guide (usprobioticguide.com), which uses probiotics research to help users reach desired outcomes based on their demographics.
Food combos that maximize nutrition
Did you know that some foods are actually more nutritious when paired together?
According to Haley Bishoff, registered dietician and founder of Rūtsu Nutrition, a Las Vegas-based private practice providing personalized nutrition counseling with a focus on plant-based eating, some foods can enhance amino acid profiles when paired together, resulting in increased nutrient absorption.
“No matter what type of diet or eating pattern you follow, balanced eating is very important,” says Bishoff, noting that even folks eating a plant-based diet can get all of the nutrition they need.
When it comes to eating, Bishoff suggests pairing a vitamin C-rich food to increase the absorption of iron in the body. These include black beans, which are iron-rich. Pair them with limes and bell peppers, which are high in vitamin C, or oatmeal and fresh orange juice.
For complete proteins, pair brown rice and beans together. The beans are low in methionine and high in lysine, and rice is the opposite, giving you a complete protein.
In order to maximize nutrition and get optimal absorption of nutrients, she suggests spacing meals four to five hours apart. Also, eat earlier in the day so the body has time to digest before going to sleep.
“The main takeaway is to eat balanced meals and snacks that contain a variety of vegetables, complex carbohydrates, healthy fats and protein,” Bishoff says.
Click HERE to subscribe for free to the Weekly Fix, the digital edition of Las Vegas Weekly! Stay up to date with the latest on Las Vegas concerts, shows, restaurants, bars and more, sent directly to your inbox!