I’m a doctor — here are 4 simple ways to quickly improve your gut health
Here’s a gut check — new research reports that Parkinson’s disease may begin in the gut.
A study led by Harvard-affiliated Beth Israel Deaconess Medical Center found that damage to the lining of the upper GI tract from stomach ulcers or gastroesophageal reflux disease, commonly known as acid reflux, may increase Parkinson’s risk by 76%.
And Duke Health researchers recently noted that gastrointestinal symptoms such as constipation can often precede declining motor skills in Parkinson’s patients.
Now, California gastroenterologist Saurabh Sethi is sharing four simple ways to quickly improve gut health. In a TikTok post shared this week, he recommends consuming probiotics, prebiotics, high-fiber foods and more water.
Slowly introduce these elements into your diet to see how your body responds.
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Probiotics
Probiotic-rich foods such as yogurt can positively influence our gut microbiome.Igor Dudchak – stock.adobe.com
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Our gut microbiome — the collection of bacteria, viruses and fungi in our digestive system — breaks down complex carbohydrates and proteins from food, producing vitamins and essential nutrients that can benefit overall health.
Probiotics are live bacteria and yeasts that can improve the composition of the microbiome by promoting the growth of beneficial bacteria.
Sethi suggests consuming probiotic-rich foods such as yogurt, particularly a traditional Indian kind known as dahi; kefir, a fermented milk drink; kombucha; kimchi and idli, a savory rice cake.
Prebiotics
Prebiotics like asparagus can help beneficial gut bacteria thrive.Getty Images
Prebiotics are special plant fibers that act as fuel for probiotics to grow and thrive.
Sethi proposes consuming prebiotic foods like garlic, onions and asparagus. But, beware of some malodorous side effects.
High-fiber foods
Chia seeds are fibrous foods that can help regulate bowel movements.happy_lark – stock.adobe.com
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Besides feeding probiotics, fiber facilitates smooth and regular bowel movements, helps control blood sugar, lowers cholesterol and reduces the risk of heart disease and stroke.
Sethi advises consuming 30 grams of fiber daily via foods like chia seeds, berries and oatmeal.
“People who eat more fiber live longer [and] have less acid reflux and less constipation,” Sethi explained.
The American Heart Association recommends getting at least between 25 and 30 grams of fiber a day — though most Americans only consume around 15 grams a day.
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More water
Water is key to healthy digestion by helping saliva production, aiding nutrient absorption and preventing constipation.New Africa – stock.adobe.com
“Fiber and water go hand in hand. Fiber absorbs water,” Sethi noted. “Aim for around eight glasses of water daily.”
Eight 8-ounce glasses of water a day have long been the gold standard for hydration, though some experts recommend ½ an ounce to 1 ounce of water per pound of body weight each day.
Hydration needs can vary based on body size, metabolism, diet, weather and activity levels.