Gut Health: From Gut Filling to Gut Feeling

"All disease begins in the gut." (Hippocrates) 

A. Why the gut is important

Eating right is not enough for your health. Your body must also extract and utilise maximum nutrition from the food you eat, and your body's efficiency in doing so depends greatly on your gut health.

Your gut health also affects your mental health. This is why many religious traditions emphasize Mitahar (moderation in eating) and occasional fasting for spiritual gains. 

On the other hand, poor gut health can adversely affect your energy, cause brain fog and make you irritable.

Bloating, loss of appetite, constipation, irritable bowel syndrome, dull skin,  coated tongue, heaviness after meals and fatigue are some common signs of poor gut health. 

B. What is the gut?

Gut is the common term for the gastrointestinal tract, especially the intestines. Food travels through the gut where it is digested and nutrients are absorbed. 

Your gut health  and brain are closely connected through 'gut-brain axis'. Examples -  Stress causing loose motions, anxiety affecting appetite, urge for comfort eating during emotional stress, constipation affecting mood.

Thus, if your boss is screaming at you for no apparent reason, he probably needs a laxative more than an explanation from you!

Likewise, if your child is underperforming at school and dozing off during homework, the problem may sometimes lie in the gut rather than in the brain.

C. How to maintain good gut health

1. Ensure adequate intake of dietary fibre - Fibre nourishes the good bacteria in the gut, keeps bowel movement regular and supports overall gut health. Aim for about 25-40 grams of dietary fibre daily. Whole grains, beans, lentils, legumes, fruits, vegetables, nuts and seeds are excellent source of fibre.

2. Include fermented foods in your diet - Fermented foods such as curd (Dahi), kefir, homemade pickles, Kanji, Panta Bhat and similar traditional foods act as probiotics. They introduce beneficial bacteria into the gut.  

Foods like Idli and Dosa are also prepared from fermented batter. Though cooking kills most live bacteria formed during fermentation, fermentation still reduces anti-nutrients and improves the availability of proteins and minerals for the body.

3. Exercise regularly - Moderate exercise improves blood flow to the digestive organs. A leisurely 10-15 minute walk after meals can reduce heaviness and bloating. 

However, avoid heavy exercise immediately after eating as it diverts blood flow away from the digestive system.

4. Eat in a stress-free environment - Food tastes better and works better in the company of loved ones. 

Stress disturbs the balance of good bacteria in the gut. 

During stressful situation, the blood flow largely moves away from the digestive organs towards the brain and muscles, thereby slowing digestion.

Stress also promotes overeating, fast eating and cravings for sugary, salty and fatty comfort foods. 

Avoid eating when highly stressed. Pause, relax, say a prayer if you wish and then begin eating mindfully. 

5. Avoid Ultra-processed foods - Ultra-processed foods disturb the balance of gut bacteria and promote inflammation.

6. Use antibiotics judiciously - Use antibiotics only when strongly recommended by your doctor. Antibiotics can kill both harmful and beneficial bacteria in the gut.

 7. Stay hydrated - Adequate hydration improves gut mobility and helps prevent constipation.

D. Overeating and the gut - Gluttony is considered one of the seven deadly sins. People overeat because of taste, stress, anxiety, or simply habit.  

Overeating stretches the stomach beyond its normal capacity and creates pressure on surrounding organs, causing heaviness, discomfort and sluggishness.  

It takes nearly 20 minutes for the brain to receive signals of fullness from the stomach. Eating too quickly often leads to overeating before the brain realises the stomach is full. 

Your digestive enzymes are available only in limited quantities. The more you eat the longer digestion takes and food remains in the digestive tract for prolonged periods. 

To control overeating  - 

● Avoid distractions like watching TV,  mobile while eating.

● Drink adequate water. 

● Maintain regular meal timings.

● Control portion sizes.

● Avoid high-calorie processed foods like potato chips, pastries, samosas. 

● Eat more fibre-rich foods.

● Plan your meals in advance. 

● Eat salad, protein first. When you eat salad and protein first, you feel full sooner and are less likely to overeat. 

● Use smaller plates.

● Eat slowly and mindfully.

"If you eat moderately, you are eating your food. If you eat excessively, your food is eating you." (Saadi Shirazi)

E. Constipation: Don't turn your toilet into your cafe

Constipation is a major problem of modern urban life, often originating from poor lifestyle habits. A normal bowel movement means the natural and quick passage of stool without straining. 

You should not have to sit for long periods on the toilet while entertaining yourself by smoking, reading, or sending "Good morning" messages on WhatsApp...!

Prolonged sitting on the toilet seat increases pressure on the veins around the rectum and may contribute to piles. 

Both a constipated man and a bad ruler overstay their seat and leave a bad smell behind!

 To reduce constipation -

● Wake up at a fixed time, drink warm water (about 400-500 ml), walk a little.

 ● Maintain fixed meal timings.

● Eat sufficient fibre.

 ● Stay well hydrated. 

●  Minimise stress.

● Certain Indian herbs and seeds such as Ajwain (carom seeds), Saunf (fennel), Jeera (cumin), Methi (fenugreek), ginger, coriander leaves and Hing (asafoetida), when taken in small quantities, may aid digestion. 

Remember, there are surely two great blessings in life - a clear bowel when you start your day and a clear conscience when you end your day!😀

Shyam Chaturvedi 

Medical disclaimer - The blog content is provided for general educational purposes only. It does not substitute professional medical advice. Reader is advised to consult his doctor before starting any fitness and dietary program to avoid any health risks.

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