5 Tips to Take Care of Gut Health

Sunday 29 December 2019

I came across an article which I find to be a helpful reminder on taking care of a very important system in our body, which is our digestive system. The authors are with the Malaysian Dietitians' Association.

Hippocrates, the father of modern medicine, says ~ All diseases begin in the gut.

The gut is the largest immune organ in our body and forms up to 80% of our body's defences against illnesses. The intestines are home to immune "sensors" called Peyer's patches, which play a key role in identifying harmful pathogens in our gut and triggering our body's immune response against them. Good gut health can be maintained when the balance of microorganisms living in our digestive system is about 85% good probiotics to 15% bad bacteria.

Reasons for uncontrolled increase in the number of bad bacteria:
  • medication
  • chemicals / toxins in the surroundings
  • sudden dietary changes
  • excessive alcohol consumption
  • high levels of stress.
Symptoms vary in intensity and include:
  • bad breath
  • upset stomach
  • constipation / diarrhoea
  • stomach bloating.
5 Tips on how to take care of the health of your digestive system

1) Practise balance, moderation and variety (BMV) in daily diet

Balance - include foods from all 5 food groups in the Malaysian Food Pyramid.
Moderation - portions are served in accordance with the recommended number of servings per food group.
Variety - comprise a variety of foods from each food group.

2) Include foods rich in fiber and probiotics

The importance of dietary fibre cannot be overstated. Non-digestible dietary fiber helps regulate bowel movement and gives the correct consistency and bulk to stools.
Good sources for dietary fibre - legumes, whole grains, vegetables, fruits.

If you are unable to take about 1kg of green leafy vege a day, supplement with Jia Hor Fiber. Click here to find out the 4 special benefits of Jia Hor Fiber..

Certain dietary fibres are a source of prebiotics, which serve as food for the gut bacteria.
Prebiotic-rich foods - garlic, onion, asparagus, bananas, as well as fruit-oligosaccharides and inulin.

To supplement your prebiotic intake, take Lactoberry probiotics as it contains composite oligosaccharides. Click on this link for more details..

3) Consume probiotic-rich foods

Taking food which contain good probiotics help you maintain a healthy gut microbiota balance, and improve gastrointestinal disorders like IBS, diarrhoea and constipation, as well as enhance immunity.
Probiotic-rich foods - cultured milk, tapai, homemade yoghurt, tempeh and kimchi.

To me, Lactoberry is my best source of probiotic because I can take it anywhere with me even when I travel and the benefits are excellent. Click here to check out the long list of benefits..

4) Drink plenty of water

Sufficient fluids are needed to aid in food digestion. Water is also important to prevent constipation because fiber pulls water into the colon to create softer and bulkier stools, allowing them to pass through more easily.

5) Be active

Your gut will function optimally when you lead a physically active lifestyle and maintain a healthy body weight. In turn, this practice will have a positive impact on your overall health.

(Source: Maintaining beneficial bacteria, Starhealth, 28 April 2019)

Please email me at askfuiping@gmail.com for a free consultation on how to take care of your gut health or to buy Lactoberry probiotics or Jia Hor Fiber. I am an Authorised Distributor.