By Jennifer Gruenemay, Special to Lifescript
Published August 23, 2010
Gas, stomach aches, constipation and diarrhea are common
signs your digestive system is off-kilter. But did you know that
brittle hair and low energy can also point to tummy troubles?
Find out which foods will keep your gut clogged or moving.
Plus, test your yogurt IQ with our quiz…
A healthy digestive system begins with a good diet. Eat the right stuff and improve digestion. Eat badly, and you feel like a human
garbage can. How you eat can affect the way you feel, too.
"If you don't digest your food properly, your cells don't get what they need to function optimally," says Liz Lipski, Ph.D., a clinical
The gastrointestinal (GI) tract is also home to our most precious
disease-fighting resource: the immune system.
"Two-thirds of the immune system is in the digestive tract,"
Lipski says. "There are more neurotransmitters in the GI
than in the brain and more nerve endings than in the
spine," she adds.
Your digestive system is vital to your health and happiness.
So how do you keep it working well? For starters, avoid
these 5 gut enemies:
5 Worst Foods for Your Gut
1. Red meat
The more red meat you eat, the higher your risk
of colorectal cancer risk. That's because it's typically high in
saturated fat, which is tied to cancer of the small intestine,
according to a 2008 Cancer Research study.
How to avoid it: Choose lean cuts of beef, lamb and pork.
Eat more protein- and iron-rich legumes in place of red meat.
Grill a Portobello mushroom instead of a burger; it's meaty
2. Processed meat
Lunch meats, hot dogs, sausages and
other processed meats are packed with saturated fat,
sodium and nitrates.
Processed meats have been linked to colon cancer, possibly
because they are cooked at high temperatures, which can
increase carcinogens.
How to avoid it: Stick to fresh, lean cuts and eat other forms of protein (legumes and grains) as much as possible.
3. Hydrogenated oils
Trans fats, created when liquid oils
are hydrogenated (so they become solid at room temperature),
aren't found in nature. They’re an inexpensive way to make
fats last longer on supermarket shelves, but your body pays a high price: They’re tough to digest and have been linked to
many health problems, including increased bad (LDL)
cholesterol, decreased good (HDL) cholesterol and colon
cancer.
The Food and Drug Administration (FDA) requires trans fats to be labeled on food products. But, the federal agency also
allows manufacturers to claim zero trans fats if there are
fewer than 0.5 grams per serving.
Don't be fooled: If a food lists hydrogenated oils as an
ingredient, it contains trans fats.
How to avoid it: Get nutrients in foods that are fresh, whole and natural, and ditch the packaged, processed stuff.
4. Gluten
About 2 million Americans suffer from gluten
intolerance, says the National Institutes of Health (NIH).
Gluten is a protein found in barley, rye, spelt, wheat and
countless other foods such as processed meats, soy sauce,
ice cream, cheese, cookies, pasta, ketchup, salad dressings
and more.
Food sensitivities affect 10%-20% of us, and can cause lots
of digestive complaints and stomach aches (gas, cramping,
bloating, heartburn, indigestion) and other symptoms,
including chronic headaches, aching joints and muscles,
depression, concentration, memory problems and poor
energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution
to this food sensitivity; it’s a challenge but possible.
5. Lactose
Another cause of stomach aches is lactose, the principal
sugar found in milk. Lactose intolerance affects 30-50
million Americans, according to the NIH.
Avoiding milk will help, but you don't have to give up
all dairy. Some lactose-intolerant people do fine with
small amounts of milk.
How to avoid it: Drink lactose-free milk and eat
cultured dairy products, like yogurt, which break
down lactose. Aged cheeses (like Cheddar and Swiss)
have less lactose and may be easier to digest.
5 Best Foods for Your Gut
1. Dietary fiber
Our Pick: Prunes
Fiber keeps things moving through
your digestive system and out. Otherwise, your colon is
stuck with toxins that can build up and cause major
health problems.
Your body then begins reabsorbing toxins, hormones and other substances.
"If you don’t have regular bowel movements, you're
retaining wastes that your body has finished with,"
Lipski says. "It’s like not moving a stinky garbage bag
out of your kitchen.”
A diet rich in fiber protects against colon cancer and
cancers of the small intestine, according to a 2008
study in the journal Gastroenterology.
Fruits, vegetables, whole grains and legumes are all
packed with healthy fiber. But when it comes to
staying regular, prunes, because of their mild laxative
effect, is the go-to fruit. They're also a great source of
energy, nutrition and disease-fighting phenolic
compounds.
2. Probiotics
Our Pick: Yogurt
Probiotics are those "good bugs"
you hear health nuts raving about. Why would anyone
willingly eat bacteria?
Because our intestinal flora is made up of trillions of
good bacteria that aid in digestion and promote
immunity and health. In fact, four pounds of our body
weight comes from the bacteria that live in the
digestive tract.
The No. 1 probiotic food is yogurt. Yes, it's a dairy
product – the bane of millions of lactose intolerant
people – but eating yogurt calms digestive complaints.
That's because it contains live cultures, typically
Lactobacillusand Bifidobacterium, that help lactose
digestion.
When choosing a yogurt, make sure the cultures are
listed as "live" or "active." Yogurts with added fiber
are even better.
But steer clear of yogurts with a lot of sugar, which
hurts digestive health because it feeds the bad bacteria
in your GI tract. Plain, unsweetened yogurt is best. Add
some fiber-rich berries or honey, which has prebiotic
properties, if you need to sweeten it up.
3. Prebiotics
Our Pick: Lentils
Prebiotics are food for probiotics.
"Bacteria multiply very quickly but need food once
they reach the intestines," Lipski says.
Prebiotics help good bacteria thrive while driving
down the number of disease-producing bacteria trying
to invade the digestive tract.
They also promote a more acidic intestinal environment,
which helps the body absorb nutrients in food such as
the minerals calcium, iron, zinc and magnesium.
Luckily, prebiotics are found in many of the foods we
already eat. Fructooligosaccharides (FOS) and inulin are two
naturally occurring prebiotics in onions, garlic, leeks,
legumes, bananas, asparagus, sunchokes (Jerusalem
artichokes) and more.
Lentils, a legume, are a great natural source of prebiotics
and dietary fiber. They're a good substitute for red meat
because of their high protein and iron content. To help
your body better use the iron in lentils, prepare them
with a vitamin C-rich food such as tomatoes.
4. Gluten-free grains
Our Pick: Quinoa
Gluten – a protein found in grains
such as wheat, barley and rye – isn't necessarily bad
for you. But it does cause stomach aches for many people.
Because of genetics, about 30% of us poorly digest
gluten-containing grains, Lipski says. But many people,
regardless of family history, feel better when they stop
eating them.
Expanding your grain repertoire is a good idea whether
or not you're gluten intolerant. Quinoa (pronounced
"keen-wah") is an excellent option. This gluten-free grain
is a complete protein, meaning it provides all eight essential
amino acids. It's also fiber-rich and bursting with minerals.
It cooks up like rice (two parts water to one part grain) and
adds a unique texture (chewy yet crispy) to side salads,
casseroles, soups and more.
5. Fermented foods
Our Pick: Sourdough
Sometimes your GI tract just
needs a break. Fermented foods are the solution.
"Fermenting or culturing makes food more digestible by
actually 'predigesting' it for you," Lipski says. essential "food" of all – water.
Digestion can't occur without water, so be sure to drink eight
8-ounce glasses throughout the day.
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