Tips for Better Digestion and Gut Health

A well-functioning digestive system is essential to food breakdown and nutrient distribution of fats, carbohydrates and proteins to the body’s cells for energy and repair. The foods we eat also influence the gut microbiome — the gut flora believed to influence immune function, inflammatory responses and even mental health.

As such, it’s critical to maintain these mechanisms for optimal overall health.

To improve your digestion health and gut microbiome and ensure your overall well-being, consider our top five tips below.

#1 Incorporate Fiber-Rich Foods

Dietary fiber is a compound found in many foods, but it can’t be broken down or absorbed by the digestive system. Upon first thought, this may seem like a bad thing for the digestive tract. However, it’s quite the opposite.

Fiber can pass through the stomach, small intestine and colon to help support and maintain: 

• Healthy bowel movements
• A healthy weight
• Healthy insulin levels
• Healthy cholesterol levels
• Heart health

That said, there are two types of dietary fiber:

• Soluble – Soluble dietary fiber, found in foods like oats, peas, beans, apples, citrus fruits, carrots and barley, can combine with the water in your digestive tract to create a gel-like substance that helps lower cholesterol and blood sugar levels. 
• Insoluble – Insoluble dietary fiber, found in such foods as whole wheat, nuts, beans and vegetables, does not interact with water and remains largely intact. As such, this type of fiber plays a key role in regulating healthy bowel movements. 

Generally, it’s recommended that men eat 30 to 38 grams of fiber a day, while women should eat between 21 and 25 grams of fiber daily.

#2 Add Protein to Your Diet

Studies show that what we eat can vastly disrupt the gut microbiome. For example, if your diet is rich in processed foods and sugar-dense foods, the microbiota in the gut grow to crave these things. Alternatively, a balanced diet rich in lean proteins, fruits and vegetables cultivates a healthy gut microbiome. If you think your sweet tooth may be a leading factor in your poor gut health or digestive problems, find tips on how to reduce sugar intake to support a healthy gut microbiome. 

Further, research suggests that plant proteins, like soybean, may actually improve the gut microbiota and exert probiotic effects within the gut. That said, animal proteins are just as — if not more — impactful on gut bacteria. This is largely due to animal proteins’ bioavailability. In other words, the body can easily digest them and facilitate protein absorption. Additionally, animal proteins have more balanced essential amino acids compared to plant proteins.

However, it’s important to note that too much protein can disrupt the gut microbiome negatively. In one study, rats that were fed a high-protein diet (30% protein) — compared to a standard protein diet (20% protein) — showed a higher number of bad microbiota and a lower number of good microbiota. 

So, how much protein should you be eating for a healthy gut?

Harvard Health Publishing recommends eating 0.36 grams of protein per every pound of body weight. So, if you weigh 200 pounds, you should eat roughly 72 grams of protein daily. 

Ideal protein sources to inspire your next meal-planning ideas include:

• Lean meats, like fish, chicken and turkey
• Nuts and seeds
• Legumes
• Dairy products
• Eggs

You can also incorporate nutrient-rich protein shakes, like one made from our organic superfoods powder, into your daily routine for a convenient and well-balanced helping of protein that satisfies and curbs cravings and supports your gut bacteria. 

#3 Move Regularly Throughout the Day

Light to moderate exercises, which can involve activities such as walking, swimming or cycling, have been found to improve the digestive process by stimulating the stomach and the small and large intestines, allowing food to move more easily through the body. 

Movement can also help reduce bloating by moving excess gas through the digestive tract.

Some of the best exercises for digestive health include:

• Walking – Getting your daily steps in with just 20 to 30 minutes of walking a day can help stimulate and contract the muscles within the digestive tract, allowing food and gas to empty the system more quickly.
• Yoga – The deep stretches of yoga poses like downward dog, boat, child’s pose, upward dog and triangle can help stimulate movement through your digestive system. It can also help improve your mental health, which can impact your digestive health. 
• Biking – Biking engages the lower body muscles, promoting the digestive process through gentle rhythmic motion.
• Ab work – Abdominal exercises, such as crunches or leg raises, can strengthen core muscles, supporting digestive function.
• Pelvic floor activation – Pelvic floor activation exercises, like Kegels, aid in maintaining bowel control and overall pelvic health, which is integral to digestive wellness.

Staying active is key to warding off digestive problems - if you're struggling to find the motivation to work out, follow our tips and tricks for active living. 

#4 Stay Hydrated

Proper hydration is essential for a healthy digestive system and overall health: Water can help soften stool, making it easier to pass through the digestive tract and preventing irregular bowel movements or an inability to pass stool, or constipation. 

It also aids in the digestion and absorption of nutrients, ensuring efficient nutrient delivery to cells throughout the body. Additionally, staying hydrated supports the production of digestive juices and digestive enzymes that break down food. 

Aim to drink plenty of water throughout the day, especially alongside fiber-rich meals, to maintain digestive regularity and support healthy bowel function. Keeping a water bottle handy and sipping regularly is an easy way to stay hydrated. 

#5 Manage Your Stress Levels

Effective stress management is crucial for digestive health as stress can disrupt the normal functioning of the digestive system. 

When stressed, the body's natural response can lead to decreased blood flow and oxygen to the digestive tract, potentially causing uncomfortable stomach pain caused by these digestive issues.

Techniques such as deep breathing exercises and exploring the benefits of meditation, yoga or regular physical activity can help alleviate stress and promote relaxation. Also, prioritizing adequate sleep and maintaining a balanced lifestyle with time for relaxation and social activities can also play a role in reducing stress levels and supporting optimal digestive health. Exploring journaling benefits and other mindfulness practices is a great way to achieve this balance as well. 

INVIGOR8 Your Gut Health

You don’t have to stress when it comes to maintaining optimal digestive function. Moving regularly, staying hydrated and bolstering your diet with fiber and protein-rich foods can help support a healthy digestive system.

Plus, at INVIGOR8, we have Superfood Shakes on hand that pack in whey protein and nutritional complexes to support digestive health, with Prebiotic-Fiber Complex, Probiotic Complex Blend and Digestive Enzyme Complex Blend.

They also come in four mouthwatering flavors to satisfy your taste buds just as much as your gut microbiome. Find these meal replacement shakes on their own or in our weight loss kit to experience the benefits of our premium protein powder ingredients. 

Indulge in healthy living today, and see the differences tomorrow.

Sources:

1. Cleveland Clinic. Digestive System
2. Mayo Clinic. Dietary Fiber
3. Harvard Health Publishing. How much protein do you need every day?
4. Manhattan Gastroenterology. How Exercise Affects Your Digestion
5. ACRIPC. Feel Your Best in 2023: 5 Exercises for Better Digestive Health
6. Birmingham Gastroenterology. Hydration And Digestion: The Link Between Water And Gut Health
7. Harvard Health Publishing. Stress and the Sensitive Gut.