The digestive system of the human body consists of the gastrointestinal system and the accessory organs. It consists of a series of hollow organs from mouth to the anus and the accessory organs including the pancreas, liver, and gallbladder. The Gastrointestinal tract and the accessory organs all work together to break down the food into smaller particles, then absorb them into the blood circulation. The small intestine mainly helps in the absorption of the nutrients into the blood circulation. The waste products formed after this whole process of digestion and absorption are then excreted through anus out of the body.

 

The gastrointestinal tract has been referred to as the second brain of the human body just to signify how important it is to maintain the health of this system and how much it affects the health and functioning of the rest of the body. This is further supported by the fact that any pathology that disturbs the gastrointestinal tract resultantly compromises the health of the other systems depending on the gut for a constant supply of nutrition and energy. The GIT system is responsible for the synthesis of neurotransmitters like serotonin. These neurotransmitters constantly act as messengers within the nervous system as well as building connections between the gut and the brain. This connection is significant in a way that the cognitive functions of the brain like the special skills of memory and thinking are directly affected by GIT health.

 

Our gastrointestinal tract serves as the route through which the food that we consume gets assimilated and absorbed providing energy for every part of the body helping it perform its respective function. It not only absorbs the nutrients, but it also makes sure that harmful or waste products are regularly eliminated from the body. Is this good enough for a reason to maintain a healthy gut? 

 

In today’s age and climate, the digestive tract wall and defenses have been destroyed from our lifestyles and eating habits. Diseases like gastro-esophageal reflux disease (GERD) and Inflammatory bowel syndrome (IBS) have taken their toll and have become as common as diabetes as hypertension. This calls for all the lifestyle changes needed to restore the health of the tract. Down below we discuss everything that must be incorporated in a good diet for preserving a healthy gut and resultantly the whole body.  

 

Diet for gastrointestinal health

Over the years of research and analysis, the gastroenterologists have revealed a list of natural items that could be used on a daily basis for a healthy gut. A diet and lifestyle that maintains a perfect balance between the harmful disease-causing bacteria residing on the gut wall and the “good” bacteria that not only helps in the absorption of food but helps in keeping a gut wall healthy. 

 

While planning a proper diet for the gastrointestinal wall there are specific groups of food that must be given a fair share. Groups of dietary products that are a good source of carbohydrates, proteins, and lipids. An important understanding of the sources for this nutritional support is discussed as under:

Food items containing probiotics

These are the microorganisms that are present in fermented foods like fermented yogurt, soy sauce, and pickled vegetables. These probiotics help in the slow growth of bacteria that benefit the gut during digestion and maintenance of good health. Even the onions are the best source of probiotics. Taking these items both in cooked or in an uncooked form not only helps in the prevention of diarrhea but also of bronchitis and eczema. These also reduce the risk of heart diseases and help rid the body of inflammatory products swimming in the blood.

Dairy Products

Dairy products like milk and yogurt are the best source of calcium, phosphorus, potassium, magnesium, vitamin B12 and riboflavin. These commonly consumed products are a good source of probiotics. Care should be taken when someone naturally lacks the enzyme lactase, that digests the lactose protein found in the dairy products - a person being lactose intolerant. This is when the lactose intolerant are advised to use non-dairy yogurt or lactose-free milk.

Grains

Grains contain the essential vitamins, fibers, and nutrients to feed the gut bacteria which then assist in the digestive system function. Whole Grains contain prebiotics or fibers in abundance.

The grains affect the growth of microbes in the GIT and the abundance of these microbes like the bifidobacteria and lactobacilli bacteria boosts the immune system of the human gut wall and moderates the inflammation in the gut that may have been ignited by ingestion of damaging food.

Bananas

Bananas help to restore the normal bowel function of the body. They maintain the electrolytes within a normal range. A single banana contains potassium, magnesium, vitamin B6, vitamin C, copper, manganese, carbohydrates, fibers and proteins, and very less amount of fat. Bananas have a very low to medium glycemic index so it helps to regulate the blood sugar level as well.  They are also helpful in weight loss as they are low in calories and full of nutrition. An important advantage of incorporating bananas in your diet is the fact that it contains a good amount of antioxidants that limit and reduce the routine damage caused by free radicals inside the body. 

Ginger

This has been used to relieve nausea, vomiting, motion sickness, loss of appetite and colic. Because of its anti-inflammatory properties, it helps to reduce muscle pain and soreness. Ginger even helps in the emptying of the stomach and keeps the gastrointestinal tract working. For women, ginger may also assist to reduce the pain during the menstrual period. However, its high dose like 2-4 grams may even cause heartburn. 

Meat And Fish

Meat to be used for a healthy gut should be lean meat because the red meat may cause colon cancer in the long run. Lean meats are a good source of proteins with low-fat content. Poultry is a good source of vitamins B3, B6, choline, zinc, Omega-3 fatty acids, and Selenium. The main sources of lean meat are; Chicken, Turkey, Fish, Chicken eggs and beans.

Dietary Fibers

The dietary fibers help to increase the peristaltic movement of the gastrointestinal tract and resultantly prevents constipation. These fibers lower the blood cholesterol level, blood sugar level and also help in achieving and maintaining a healthy weight. The main sources of these dietary fibers include oats, beans, apples, fruits such as oranges, melons, and berries.

Conclusion

In order to keep the whole human body functioning in integrity with the gastrointestinal tract that is the prime source of nutrition, a healthy gut is of great significance. To make sure that the gastrointestinal tract keeps performing its function one should have a proper diet plan which includes different food groups like fruits, vegetables, meat, dairy products, beans, grains, and dietary fibers. Alongside these, a rich source of prebiotics and probiotics helps to maintain the healthy bacteria inside the gut wall.

The maintenance of the GIT health not only watches the normal level of hormones in the body but also keeps the balance between the good and pathological bacteria. This serves to protect the whole body as well as the gastrointestinal system from diseases. The health of the gut wall itself is an essential need in keeping at bay all the common diseases like Inflammatory bowel Syndrome (IBS), gastroesophageal reflux (GERD), chronic constipation and Inflammatory bowel disease (IBD).

 

References

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2. Mai V. Dietary modification of the intestinal microbiota. Nutrition reviews. 2004 Jun 1;62(6):235-42.

3. Quigley EM. Gut bacteria in health and disease. Gastroenterology & hepatology. 2013 Sep;9(9):560.

4. Scott KP, Duncan SH, Flint HJ. Dietary fibre and the gut microbiota. Nutrition bulletin. 2008 Sep;33(3):201-11.

5. Tap J, Furet JP, Bensaada M, Philippe C, Roth H, Rabot S, Lakhdari O, Lombard V, Henrissat B, Corthier G, Fontaine E. Gut microbiota richness promotes its stability upon increased dietary fibre intake in healthy adults. Environmental microbiology. 2015 Dec;17(12):4954-64.

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7. Liao SF, Nyachoti M. Using probiotics to improve swine gut health and nutrient utilization. Animal Nutrition. 2017 Dec 1;3(4):331-43.

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