Eating for better digestive health

Certain foods can help nourish your gut, for better overall health. Here’s what to include and why

RESEARCH CARRIED OUT BY CORE, a charity focusing on digestive health, suggests 10% of GPs’ time is spent treating patients with digestive disorders, yet as many as 41% of people are thought never to have visited their doctor to discuss such problems. Core research suggests people consider their weight, teeth, sleep and heart ahead of their digestion. ‘As a result, people may not understand what constitutes normal digestive function, or the symptoms that may suggest a more serious condition,’ he says. Whether you have tummy troubles or not, it’s worth taking steps to nourish your gut. So follow these simple rules for better all-over health

Eat more fibre

There are three types of fibre and it’s a good idea choose foods from all three types (see below). Increase your intake gradually, while raising fluid intake, to avoid wind and bloating.

• Soluble fibre This partly dissolves in water. It helps to reduce blood cholesterol, and slows down the time it takes food to pass through the stomach and small intestine, which helps with the absorption of nutrients and management of blood sugar levels. It’s found in oats, barley, skin-on fruit, vegetables, pulses and fibre supplements.

• Insoluble fibre This passes through the gut without breaking down. It absorbs water and swells to produce larger, softer stools, which pass through the digestive system more easily, reducing the time toxins stay in the bowel and helping to prevent constipation. Find it in wholegrain bread, cereals, rice, fruit and veg.

• Resistant starch This is fermented by good bacteria in the large intestine to produce short-chain fatty acids, important for the health of bowel cells. It’s found in pulses, firm bananas and cold, cooked pasta and potatoes.

Increase probiotics

Probiotics – or good bacteria – ferment or break down fibre in the bowel to produce nutrients for the cells that line the bowel. They also help keep the correct pH balance in the large intestine, creating an environment that’s beneficial for the balance of good and bad bacteria. They help to make stools bulkier and easier to pass. They crowd out any nasty bacteria, preventing them multiplying. Having the right balance of good and bad bacteria is important for digestive health. It’s important to eat more fibre as it promotes the growth of probiotics. You should also include foods such as yogurt and milk drinks. You can take probiotic supplements such as OptiBac.

Don’t banish carbs

The popularity of low-carb diets and publicity surrounding food intolerance means some people have cut wheat from their diets in the hope of solving digestive problems. But banning grain-based starchy carbs from your diet isn’t recommended without first consulting a doctor or dietitian. Wheat, and in particular wheat bran, is high in insoluble fibre, so eliminating it from your diet makes it harder to give your body all the fibre it needs. The key is to go for unprocessed wheat products, such as wholemeal bread, brown pasta and wholegrain cereals.

Get enough fluids

The exact amount of fluid we need depends on our body size, the climate and how active we are – but a good rule of thumb is about two litres (six to eight glasses) a day. If you’re drinking enough, your urine should be pale and straw-coloured. The fibre in your diet also absorbs water during digestion, so be vigilant about fluid consumption as you increase the amount of fibre you eat. Many experts believe pure water is best, but other fluids, such as juice, tea and coffee, also count towards your intake.