Keeping Your Gut in Check

What is the digestive system?

Your digestive system is made up of the gastrointestinal (GI) tract and your liver, pancreas, and gallbladder. Your GI tract is a long, muscular tube that’s about 30 feet long and works with other parts of your digestive system to break food down into absorbable nutrients. When you eat something, your food takes a twisty trip that starts with being chewed up and ends with you going to the bathroom. A lot happens in between.

Why is digestion important?

Digestion is important because your body needs nutrients from the food you eat and the liquids you drink to stay healthy and function properly. Nutrients include carbohydrates, proteins, fats, vitamins, minerals and water. Your digestive system breaks down and absorbs nutrients from the food and liquids you consume to use for important things like energy, growth and repairing cells.

With such a long GI highway, it’s common to run into bumps in the road. Fortunately, we’ve compiled some tips to keep you on tract.

How can I keep my digestive system healthy?

• Routine basics – sleep, exercise, healthy diet: In general, people who follow a more routine eating schedule, maintain a healthy diet of smaller, more frequent meals, exercise, and get a healthy amount of sleep do well in keeping their digestive system in balance.
  
  
• Not so fast: Eating slowly gives your body time to digest your food properly. It also allows your body to send you cues that it is full. It is important to chew your food thoroughly because it helps to ensure your body has enough saliva (spit) for digestion. Chewing your food fully also makes it easier for your digestive system to absorb the nutrients in the food.
  
  
• Include fiber in your diet: you should eat at least 20–30 grams of fiber a day for constipation. You can spread out your fiber in small amounts throughout the day. Start with small servings and gradually increase them to avoid gas, bloating, and discomfort.
  
  
• Eat your fruits and veggies: Be sure to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy mix of different fibers and nutrients to your diet.
  
  
• Don’t trust the process: Choose whole grains over processed grains and try to avoid processed foods in general. Make it a goal to continually reduce the amount of processed food you eat.
  
  
• Be proactive about probiotics: Probiotics are good bacteria that help fight off the bad bacteria in your gut. They also make healthy substances that nourish your gut. Probiotics are available in dietary supplements and in certain foods, such as yogurt. It can be especially helpful to consume probiotics after you have taken an antibiotic because antibiotics often kill both bad and good bacteria in your gut.
  
  
• Listen to your gut: It’s important to listen to and manage your anxiety and depression. Mood and digestive system health (including digestive issues like constipation, diarrhea, and IBS) are closely linked via the brain-gut connection. Often referred to as your “second brain,” your gut, or more specifically your enteric nervous system (ENS), closely communicates with your brain via the central nervous system (CNS).

1. https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-worksSavings
2. https://newsinhealth.nih.gov/2017/05/keeping-your-gut-check
3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
4. https://www.nhs.uk/live-well/eat-well/five-lifestyle-tips-for-a-healthy-tummy/