Gut Health With Dr. Tina
Last Updated on September 11, 2024 by Brenda
Do you experience digestive discomfort, bloating, or irregular bowel movements? You’re not alone. Many people struggle with gut health issues. In this episode of Health IQ, we dove into the world of digestive disorders with Dr. Tina Guerrero, a chiropractor with a master’s degree in nutrition.
Dr. Guerrero provided invaluable insights into common digestive complaints, from heartburn and acid reflux to irritable bowel syndrome and more. She emphasizes the importance of whole foods, proper chewing, and adequate hydration for optimal gut health. Be sure to listen, because a short blog cannot do justice to the episode.
As we age our microbiome can become weaker due to years of poor food choices and exposure to antibiotics. Our microbiome is made up of bacteria, fungi, viruses and other organisms that are fed by the food we eat and work together to keep us healthy. A healthy microbiome reduces inflammation which play an enormous role in just about every bodily system. If your gut is balanced and healthy you will be more likely to control your weight, reduce chronic disease risk, reduce Alzheimer’s risk, live longer, and be happier
Foods we need to eat to make our guts happy are whole foods, like fruits, vegetables, whole grains, seeds, nuts, and legumes. These foods are higher in fiber and as they pass through our digestive tract and down into our colon the microbiome digests the fiber and creates a variety of anti-inflammatory compounds that help lower our risk for many chronic diseases. Get a variety of foods each week because each type provided different nutrients. It is suggested that we try to eat at least 30 different plant-based foods a week to make our microbiome strong.
Processed foods are digested more quickly and are absorbed in the small intestine, not making it all the way through the large intestine and microbiome robbing us of these anti-inflammatory compounds that our bodies need. Processed foods are often white foods and come in boxes or fast-food bags. Try to eat foods as close to their original state at possible.
Another important step to building a strong microbiome is to add some cultures back to your system. Fermented foods are important for this. Foods like yogurt, sauerkraut, kimchi and kefir. Make sure the labels say live active cultures and the more variety the better. Learn to do your own fermenting and the cultures will be stronger.
Easy things you can do to get a variety of plant-based foods are to make soups or sauces at home and add plenty of vegetables and herbs. Add veggies to pizzas and even in pasta dishes. Choose whole grain pastas and breads and brown rice. Don’t stick to just iceberg lettuce for a salad. Add a variety of greens or buy the Spring mix. Instead of a bowl of pinto beans, make mixed beans. You can even by them mixed together in one bag, so you do not have to purchase a lot of bags of beans. Instead of a serving of peanuts as a snack, choose mixed nuts. Add fruit or nuts to your cereal or yogurt.
Be sure to listen to the podcast to learn about the role of chewing in our gut health and happy eating! Remember whole food can never be replaced by a supplement.
