Expert Reveals Top 3 Strategies for a More Content and Vibrant Gastrointestinal Health
Gut health: it's trendy, it's complicated, and it's more important than you might think. Microorganisms lurking in your guts affect everything from your mood to your hormones to your skin health, and scientists are still unraveling the mysteries.
Alana Macfarlane and her twin sister, Lisa, have firsthand experience with the gut-fascination. They participated in the TwinsUK study and discovered that despite being genetically identical, their gut microbiotas were substantial different. In response, they founded The Gut Stuff to demystify gut health and help people improve it. From writing books to hosting TV shows to launching an app-based program, these gut gurus are on a mission to spread the truth about tummy troubles.
We sat down with Alana to get the scoop on gut health. Here are her top tips, no sugarcoating included (unless you're talking about fiber, in which case, we're all for it).
1. Get to know your poop
Yes, you read that right. You need to pay attention to the color, shape, and consistency of your poop to keep tabs on your gut health. Using the Bristol Stool Chart, you can determine if you're regular or if there's a problem in your digestive system.
According to Alana, a normal bowel movement should be about a three or a four on the chart. Regular checks can help you identify changes that might indicate an issue, and if you keep a food diary, you might be able to trace back changes to specific foods.
Don't ignore red flags: if you notice blood in your stool, consult a healthcare professional.
2. Eat more fiber (and the right kind)
Fiber is the fuel for your gut's frat party. It feeds the microorganisms that keep your gut healthy and your digestive system in tip-top shape. Unfortunately, 95 percent of Americans don't get enough fiber, so Alana is here to help.
Start by swapping white pasta, rice, and bread for whole-grain options. Don't forget: while white bread has 2.7g of fiber per 100g, whole wheat bread has 6g of fiber – more than double the fiber.
If you have IBS or IBD, consult with your clinician before increasing your fiber intake drastically.
3. Drink more water (but not too much)
Fiber absorbs water in your gut, making it easier to... you know. If you're not getting enough water, your fibrous feasts can lead to constipation. So, drink up, but make sure you don't overdo it - too much water can dilute your stool and lead to runny stools, which is, well, awkward.
Alana Macfarlane is the co-founder of The Gut Stuff, a resource dedicated to helping you understand and care for your microbiome. If you want more tips from Alana and Lisa, be sure to check out their books, TV shows, and their app-based 100-day program. It's time to give your gut the love it deserves.
- Alana Macfarlane, the co-founder of The Gut Stuff, advises regular monitoring of your bowel movements using the Bristol Stool Chart to enable the identification of any potential issues and correlate them with specific foods.
- According to Alana, consuming more fiber, particularly the right kind found in whole-grain pasta, rice, and bread, is crucial for promoting gut health by feeding the microorganisms that keep your digestive system functioning optimally.
- Additionally, she recommends maintaining an adequate water intake to facilitate the passage of fiber through the gut, avoiding both constipation and excessive water that may lead to runny stools.
