Your body is a spectacular example of bioengineering genius. It is the human equivalent of a finely tuned, world-class automobile.

At least, that’s what it was intended to be. Finely tuned, world-class automobiles also require proper maintenance (regular check-ups) and the right fuel (diet).

Your digestive system is the equivalent of the fuel system on a car. High-octane fuel goes in and the fuel injectors get that gas through the engine, burning at peak efficiency for either the greatest gas mileage or highest level of performance.

If your fuel is garbage, your car slows down and you reduce the efficiency of the whole machine. It’s the same with how you fuel your body. Highly processed foods like fast food, chips, snacks, canned foods, and foods with added sugars will kill the good bacteria that work to keep you at your best.

Gut Basics

Between your mouth and anus are 30 feet of tubing that moves everything you consume by mouth through your body. Along the way that food and drink is broken down and absorbed into your blood stream as fuel. Whatever isn’t absorbed is eliminated as waste.

Given the twists and turns along that route, it’s common for some problems to arise. Conditions like acid reflux or irritable bowel syndrome affect as many as 70 million Americans. Stress and genetics play a factor in those conditions, but so do poor sleep habits, a lack of fiber, how often you eat, when you eat, and not drinking enough water.

Some things you can do to improve your gut health:

• Eat slower — Chewing your food well can help you swallow less air and help you know when you’re full.
• Eat smaller meals — Packing your stomach can cause reflux and slow digestion.
• Set a cutoff time — Your digestive system works better in the morning and during the daytime, so limit eating at night.
• Manage stress — Digestion is tougher when you’re stressed out.
• Make it routine — Sometimes your gut reacts better to a schedule.
• Consider probiotics — These are fermented foods like yogurt and sauerkraut which supplement your gut bacteria. Talk to your doctor.

Dietary Boosts

It might be great if there was one thing you could eat to keep your diet healthy and digestive system working the way it should. That would also be boring. Variety is the spice of life, after all. So, it’s good to know there are several foods that will help you stay healthy.

• Beans — Black, kidney, red, and garbanzo beans are great sources of fiber. So are peas and soybeans. They are easy to add to recipes.
• Berries — Eat them plain or add them to cereal. They’re just as nutritious frozen.
• Fish — Eat it fresh, frozen, or canned. Salmon, tuna, herring, trout, anchovies, and sardines are all good options.
• Leafy greens — Collard greens, spinach, kale, and mustard greens are all good sources of fiber. You can add them to soups or stews, and of course, salads.
• Nuts — Almonds, hazelnuts, pecans, and walnuts are good sources of plant protein and healthy fats.
• Olive oil — Use it instead of butter in recipes or when sautéing food.
• Tomatoes — They’re high in vitamin C and can be used in salads, sauces, and soups. Just limit the ketchup which is loaded with sugar.
• Vegetables — We’re talking about fibrous vegetables like broccoli, Brussels sprouts, cauliflower, cabbage, greens, radishes, and turnips. They are full of fiber and vitamins. Steam them, stir-fry them in olive oil, or buy them frozen and use them in soups and casseroles.
• Whole grains — Whole wheat bread and oatmeal can give your gut bacteria something to break down for a while, which is good. It gives sustained energy.
• Yogurt — Look for low-fat or no-fat. It’s rich in calcium and protein and it also has good bacteria which helps maintain gut health. You can use it as a substitute for sour cream and mayonnaise in dips.

We’re Here for You

AltaMed can help you answer questions about getting on a healthy regimen. We have registered dieticians to assist with creating a healthier diet for you. We can also help put together an exercise plan, and our Behavioral Health Services can help you with techniques to deal with stress. Learn more by calling (888) 499-9303.