Get your gut health in shape this summer

By: Ruelle Fludd and Gisela Alvarez, Dietitian at Jackson Memorial Medical Center

The months leading up to summer can be a great time to start healthy gut habits and learn how to avoid trendy diets that come with the season.

Our digestive system plays a big role in supporting our immune system, our mood, inflammation levels, weight and nutrition intake. Gisela Alvarez, a registered dietician at Jackson Memorial Medical Center, shares tips on creating a healthy gut routine, de-bunks myths about diets, and provides ways to avoid unhealthy habits ahead of the summer season.

GUT HEALTH HABITS

1. Aim to meet your fiber needs. Men 19 to 50 years old should aim to eat 38 grams of fiber per day, women of the same age should eat 25 grams per day. Adding high fiber foods such as chia seeds, raspberries, quinoa and lentils to your meals can help you increase your overall fiber intake.
2. Include fermented foods regularly into your dietary pattern. Foods like yogurt, kefir and kimchi are sources of probiotics which can help further diversify and populate the good bacteria in our gut.
3. Stay well hydrated. Staying hydrated helps maintain healthy digestion and support gut function; we don’t want your stools to look like a deer’s or rabbit’s!
4. Manage stress. Stress can have a negative impact on our gut health. Try relaxing before meals by taking deep breaths and reduce overall stress through exercise, journaling, connecting with nature, or going to therapy.
5. Avoid following restrictive fad diets. Severe food restriction can actually reduce gut bacteria diversity and, in turn, impact your overall health. The more variety, the more nutrients and fiber to help promote and support a healthy microbiome (the bacteria in our gut)!

DE-BUNKING DIET MYTHS

As summer approaches, there tends to be a surge in dieting trends and tips promising quick weight loss. However, many of these strategies are based on myths and misconceptions.

1. “Detox diets and products will cleanse your body.” Detox diets/supplements/powders will not cleanse the body of toxins. The body is smart and has its own built-in detox system through the liver, kidneys, and other organs.
2. “Cutting out carbs will help me lose weight.” You can lose weight very quickly by restricting carbs for a certain period of time, but your body will likely bounce back if the restriction is too drastic, leading you to re-gain all the weight. The rapid weight loss we see with lowering our carb intake is water weight loss, not fat mass.
3. “Sugar-free products are healthier.” Not all of these products are healthier; in fact many sugar free products have more fat in them and more calories when compared to original versions.
4. “You need to eat organic to lose weight and be healthy.” Organic foods are not nutritionally superior to other produce, and they do not magically help you lose weight.
5. “Skipping meals will help you lose weight.” This does not work for everybody. Skipping meals may lead you to have more hunger later on during the day and eat excess calories, which might lead to weight gain.

CONQUER UNHEALTHY HABITS

1. It is important to stay active and move your body in ways that feel good to you. Take advantage of summer weather and try exercising outdoors!
2. Summer celebrations and vacation time can involve alcohol consumption, which can be excessive and has a big impact on our gut. Be mindful of your consumption, and try sparkling or regular water, mocktails, fresh tea or lemonade to balance your intake between drinks.
3. Overindulgence in sweets, treats and sugary beverages is common during the summer as we are attending more gatherings, trying new foods when travelling, and are not following a routine. Try to set a time for treats and don’t forget about adding more nutritious options to your meals during the day.

Gisela Alvarez is an outpatient dietitian with Jackson Memorial Medical Center.