Optimizing Your Gut Health
and discussing the colon (what fun)
No doubt you have read many articles about the importance of keeping a healthy gut, and how to please those little critters, the microbiome, happy down there.
Maintaining a healthy gut is crucial for your overall well-being.
This gut microbiome, which is the trillions of bacteria and other microbes living in your digestive system, plays a vital role in digestion, immunity, mood, and more.
As a retired biochemist, I have a professional interest in all things connected to digestion and excretion.
Here are some tips to keep your gut in top shape:
1. Load Up on Polyphenols
Polyphenols are plant compounds that help nourish the beneficial bacteria in your gut and support immune function. Get more polyphenols by eating berries like raspberries, blackberries, and blueberries, as well as peppermint, cocoa, and other polyphenol-rich plant foods.
2. Limit Lectins
Lectins are proteins found in certain plants that can damage the gut lining and lead to gastrointestinal issues. Minimize lectin consumption by avoiding or moderating intake of tomatoes, peppers, cucumbers, peanuts, grains, and legumes.
3. Drizzle with Olive Oil
Just a tablespoon of olive oil per day provides a prebiotic boost to feed the good gut bacteria and promote a healthy microbiome environment. The oleic acid in olive oil is particularly beneficial.
4. Get Pre- and Postbiotics
Prebiotics are fibres that nourish the existing probiotics (beneficial bacteria) in your gut. Postbiotics are the byproducts as probiotics ferment prebiotics, providing additional health benefits. Eat prebiotic-rich foods like bananas, asparagus, garlic and onions along with probiotic foods like yogurt, kefir, sauerkraut and kimchi.
5. Stay Hydrated
Proper hydration keeps things flowing smoothly through the digestive tract. Aim for your ideal daily water intake, potentially aided by gut-friendly drink supplements with polyphenols like blueberry or berry powders.
These are easy tips to follow that will let you optimize your gut microbiome, improve digestion, and promote health from the inside out.
Your Colon
All this good stuff is fine and dandy, but recently, many health gurus have been worrying us about all the gunk that supposedly gets stuck in our colon, and even with eating all the good stuff I mentioned earlier, you need to have your bum detoxed!
I have chatted with some former colleagues of mine who work in this field of medicine, and here is a summary of their views on the matter.
They say that colon cleanses or detoxes, which claim to help remove built-up toxins from the colon, are generally unnecessary and potentially unsafe unless being done to prepare for a medical procedure like a colonoscopy.
The main points are:
- The body has its own effective mechanisms, primarily the liver and kidneys, to eliminate toxins and waste. Claims that toxins build up in the colon over time lack evidence.
- Medical professionals advise against colon cleansing for detox purposes, especially colon hydrotherapy, as it is unnecessary and can be risky.
- Potential risks of colon cleansing include dehydration, electrolyte imbalances, bowel perforations, and infection if proper precautions are not taken.
- For most people, the colon functions properly on its own to eliminate waste. A healthy, high-fibre diet is recommended instead of colon cleanses.
- Colon cleanses are only medically recommended as preparation for certain procedures like a colonoscopy, not for general detox purposes. Even then, they should only be done under medical supervision.
So, our buddies in the know, and who work with patients in real time, caution against colon cleansing regimens for detox, stating they are unproven, potentially unsafe, and unnecessary for a healthy individual with a properly functioning colon and digestive system.
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