Maintaining a Healthy Gut: What to Eat and Avoid (video/podcast)

Your “gut” is a general term for your gastrointestinal (GI) tract. It’s your gut’s job to break down and absorb all the nutrients from the food and drinks you consume. Keeping your gut healthy can help prevent digestive illnesses, but researchers are finding that the health of your gut also may play a role in other aspects of your health, from your brain to your heart and beyond.

In this video, San Diego Health host Susan Taylor talks about the gut microbiome and why maintaining a healthy one matters with Katherine Urbina, DO, an internal medicine physician at Scripps Coastal Medical Center Hillcrest.

To understand the gut microbiome, it helps to first know how the GI tract works. Anything you consume by mouth goes down into the esophagus, which carries it down to the stomach, where acids and bacteria begin breaking it down. From there, it passes to the small intestine and large intestine (colon), which start to absorb nutrients and eliminate waste.

The gut microbiome refers to the thousands of types of bacteria that live in every part of the GI tract. “Good” bacteria help break down and absorb whatever we eat or drink and are vital to our health. When they are out of balance, the result can be digestive problems, such as acid reflux, nausea, bloating or inflammatory bowel disease. 

A healthy microbiome not only helps protect against GI illnesses but other problems as well. It can be the first line of defense against sugars and unhealthy fats that can lead to high cholesterol, heart disease or Type 2 diabetes.

“A good balance in the gut can actually stop some of these chronic conditions from happening,” says Dr. Urbina. “We’re finding it even affects your mood and your mental health, such as anxiety and depression.”

Recently, products containing prebiotics and probiotics claiming to support a healthy gut microbiome have been popping up everywhere ― from snacks to sodas to supplements. What are they, and how do they affect the gut?

Probiotics are the live microorganisms inside your GI tract that help support and protect your microbiome. Probiotic products contain select types of beneficial microbes designed to increase the amount already living in your body. Foods such as yogurt, kefir and some types of sourdough bread naturally contain these good bacteria.

Prebiotics help feed probiotics. Just like people, these good bacteria in the gut microbiome rely on a healthy diet to thrive.

“Generally speaking, the easiest thing that we can focus on to support the gut microbiome is diet, because what we’re taking in on a day-to-day basis is what’s being broken down and absorbed into the rest of the body,” notes Dr Urbina.

She recommends a diet built around whole foods including green vegetables like leafy greens and broccoli, and fruits such as berries, bananas and apples. High-fiber foods, such as oats and other whole grains, are also important to a healthy GI tract.

“Fresh foods are key. Try to avoid prepackaged foods with lots of chemicals, and fast foods,” she says. “Even though they’re really easy and they last for a long time in the pantry, they don’t promote a good healthy microbiome.”

It can feel overwhelming to make major changes to your diet, but it’s worth it in the long run. If you usually buy packaged food or rely heavily on fast food or meals out, Dr. Urbina recommends making small changes over time rather than trying to change everything at once. Start by changing just one meal a day. For example, try serving fresh berries and homemade oats or whole-grain toast at breakfast instead of packaged cereal or frozen waffles.

“Maybe just have that be your change for about a month or two and then it becomes habit. Then next month try to have a healthier snack come into play. Get more fiber, more fresh foods,” she says. “Try to make sustainable changes, because consistency is key.”

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