GASTROINTESTINAL WELLBEING AND OVERALL HEALTH
DAWN WEATHERWAX, RD, CSSD, ATC, CSCS
V
ery few people are aware of how important the health
of their digestive system is to their overall wellbeing.
One of the main reasons for this phenomenon is that the
gastrointestinal (GI) tract is comprised of numerous neurons that
release neurotransmitters, much like the brain. Any imbalance can
impair the immune system, nervous system, and affect the way the
body loses fat and gains muscle (2,6,13).
A poor working digestive system can cause a variety of problems.
One of the most common dysfunctions is the imbalance between
the good and bad bacteria. An imbalance can negatively affect
insulin resistance, fermenting unused energy substrates, digestion
and absorption, production of vitamins for intestinal tract,
hormone production (i.e., cortisol/thyroid), mood, memory, and
immune health (6,13,15).
When gut flora is balanced it optimally breaks down the food that
is consumed. It even breaks down carbohydrates into short chain
fatty acids (SCFAs). This process increases mitochondrial function
and insulin sensitivity. A healthy gut also affects the rate at which
we absorb fatty acids and the amount of calories that are stored
as fat. Research shows that some will consume up to 30% more
calories to achieve the same level of fullness (15). Lastly, a poor
gastrointestinal wellbeing can increase an inflammatory cytokine
response and lead to increased cortisol production which is a
hormone in your body that depletes lean muscle and holds onto
fat in the abdominal region (1,6,7,9,10,12,17,19).
Even the food we consume can impact the microflora balance. All
oral food consumption has to be digested and absorbed by the
gut. If one’s diet is below optimal standards then that individual
is susceptible to the possibility of many health problems. A diet
free of refined and processed grains, added sugars, and foods
that may cause inflammation can help support a healthy mixture
of gut microflora (3,16,19).
If you have any symptoms such as bad breath, burping after
meals, inadequate digestion, burning in the stomach, nausea,
bloating, gas, constipation, diarrhea, and foul smelling stools
you might seek professional guidance. In addition, if you have a
history of allergies, eczema, hormonal imbalances, and any other
autoimmune diseases you may take a serious look at your diet and
gut health.
One of the best ways to address an unhealthy gut is to eliminate,
restore, and mend with certain foods and possible supplements. It
is highly recommended that you seek out a medical professional
or a dietitian to ensure you do this properly. Gastrointestinal
wellbeing is important to every individual’s overall health. It also
helps maximize muscle gain and fat loss efforts. The following
is a short list of recommended nutrients to assist with
gastrointestinal wellbeing.
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FIBER
The American Dietetic Association (ADA) supports the
consumption of dietary fiber from a variety of plant foods
as a means to help digestion (11). In addition, fibers that are
incompletely or slowly fermented by microflora in the large
intestine promote normal laxation and are integral components
of diet plans to treat constipation and prevent the development
of diverticulosis and diverticulitis. A diet adequate in foods
containing fiber is also usually rich in micronutrients and
nonnutritive ingredients that have additional health benefits (11).
It has also been shown that a fiber-rich diet is associated with
a lower risk of colon cancer (11). Some common food sources
recommended for dietary fiber intake include corn bran, wheat,
oats, blueberries, avocados, nuts, pears, and peaches (4).
GLUTAMINE
Humans under catabolic stress show an increased efflux of
glutamine from skeletal muscle (5). Because of the combination of
reduced dietary intake and increased metabolic demands, patients
under catabolic stress may be in a state of glutamine deficiency.
Numerous studies showed that supplemental glutamine results
in improved GI function (5). Some common sources of glutamine
include eggs and turkey (4).
ZINC
Zinc has an important role in protein synthesis, which ultimately
affects GI epithelia, hormone regulation, and the immune system
(5). Many clinical trials of zinc supplementation have shown
improved outcomes in children with GI diseases (5). Some
common food sources recommended for zinc intake include meat
(e.g., beef, turkey, poultry), wild rice, nuts, and seeds (4).
VITAMIN A
Vitamin A affects epithelia cell integrity, immune function, and
retinal function (5). Deficiency of Vitamin A can lead to reduced
intestinal cell division and differentiation, and has been associated
with impaired barrier function of the GI tract (5,18). Some common
food sources recommended for vitamin A intake include apricots,
sweet potatoes, carrots, kale, peas, and spinach (4).
PROBIOTICS
Probiotics are defined as live microorganisms in fermented foods
that promote good health through establishing an improved
balance in intestinal microflora (5). In addition to preventing GI
disease, probiotics have been effective in lessening the severity
and longevity of several GI conditions (5,8). Some common
sources of probiotics are cultured dairy products and yogurt (4).
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