Be good to your gut!

Last month I wrote about colorectal cancer awareness. But eating fiber also has other benefits, including cholesterol reduction, blood sugar control and weight managment.  Below are a few other reasons to be good to your gut!We all take our guts for granted.  We eat, we experience gas and we make our regular trips to the bathroom (so to speak) as needed.  But until we experience constipation (or diarrhea), we may not think much about our gastrointestinal systems.  One thing that aids in gut health and regularity is fiber.We’ve all heard that fiber from fruits, vegetables, beans and grains are needed to keep us regular.  But not all fiber is created equal.  Wheat bran and psyllium (a type of fiber found in Metamucil) are best for increasing stool weight according to a University of Minnesota scientist.  Soluble fiber from fruit, oats and beans aid in cholesterol reduction and blood sugar control and are also important to include in your diet regularly.   Aim for 25-35 grams of fiber daily from a variety of sources including whole wheat bread or pasta, bran cereal, oatmeal, fresh fruits and vegetables and dried beans.  Added fibers such as inulin or chicory root increase fiber content of food, but may also increase gassiness as they are poorly absorbed.  Read the label if you experience excessive gas from fiber-enhanced foods (such as bars, bread and other products).In addition to fiber, scientists believe we need to keep our gut “flora” (bacteria) healthy.   There are several strains of bacteria in our gastrointestinal system (some good, some bad).  Yogurt for example contains live cultures such as lactobacillus that may impact gut health.  The way yogurt is effective is not fully known, but may be due to modifying gut pH, fighting bacteria through production of antimicrobial compounds, and competing for pathogen binding and receptor sites.  These bacteria may also produce available nutrients and growth factors, stimulate immunomodulatory cells, and produce lactase- which aids in digestion of the milk sugar, lactose.  Yogurt is a great source of calcium, B vitamins, protein, vitamin D and potassium as well.  Many varieties of yogurt exist, so check the nutrition facts label for calorie, fat and sugar content.Finally, for gut health and regularity, don’t forget about water!  When fiber intake is changed drastically, it may cause constipation and/or bloating if water intake is limited.  Add fiber gradually to your diet (1-2 servings of high fiber foods/week) to allow your gut to get used to it.  Aim for 6-8 (8 oz) cups of plain water per day to aid with normal digestion and transport of nutrients.  Water also helps maintain body temperature, blood pressure and skin turgor.  It’s the most important, but often forgotten nutrient.