Say GOODBYE to Bloating and Constipation

Dr. Stengler: Are you suffering from digestive problems? Perhaps gas, bloating, irritable bowel syndrome, constipation, loose stools or diarrhea, maybe inflammatory bowel disease or acid reflux? Digestive problems are very common in Americans, and there are some reasons for that — the diet we have, a contaminated food supply, high stress levels, and medications people take. In this video, I'm going to cover the gut essentials. These are recommendations that I have found, with patients, give about 85% of people dramatic improvement in their digestive symptoms.

Keep in mind the digestive system affects the whole body. In the digestive system, especially the small intestine, is where we absorb nutrients. If you're not breaking food down well, you're not going to absorb it properly, and you're not getting nutrition to the cells. Also, if you have bad digestion, you'll absorb toxins and metabolites you shouldn't, which get into the bloodstream, cause an inflammatory reaction, and have a toxic effect on the body. So it's very important to have a healthy digestive system — it affects your cognitive function, mood, skin health, heart health, bone health, and muscle and joint health. Essentially, every system in the body is affected by your gut health.

Let's get into the essentials. Number one, dietary adjustments. The number one factor in American diets bringing down gut health is a lack of fiber. There are two types of fiber: insoluble fiber, which you don't absorb and which helps carry waste products through the digestive system, and soluble fiber, which helps reduce cholesterol and smooth out blood sugar regulation. Both are very important. Fiber adds bulk to your stools, helps you pass food more smoothly, and acts as a prebiotic — certain types feed the good bacteria, or microbiome. Examples of high-fiber foods include fruits like apples, pears, berries, and oranges (keep the skin on apples and pears for the fiber); vegetables like broccoli, carrots, Brussels sprouts, and leafy greens; whole grains like oats, quinoa, brown rice, and whole wheat products, unless you're gluten sensitive; legumes such as beans, lentils, and chickpeas; and nuts and seeds such as almonds, walnuts, chia seeds, and flax seeds. Get a variety of fiber throughout the week. If you still struggle, you can take fiber supplements — get ones without artificial sweeteners, which damage your microbiome — like psyllium and other types of fiber that you can safely take.

Probiotics are essential to a healthy microbiome and digestive function. We get probiotics in foods like yogurt with live cultures (non-dairy yogurts are fine), kefir, sauerkraut, and traditional Japanese foods such as kimchi, miso, and tempeh. Get these foods every day if you can, because we have to have that healthy microbiome — those trillions of cells that are part of your immune system, help you digest food, help make nutrients, and help reduce inflammation. We also want prebiotics, which feed the good bacteria. Prebiotic foods that have been studied include garlic, onions, leeks, asparagus, bananas, and chicory root, and most people aren't getting enough of these.

Next, you have to be well hydrated. Most people I see in practice aren't drinking enough water, which leads to dehydration of the digestive tract, inability to make digestive juices, and constipation. Most people need 60 to 80 ounces of purified water a day; if you're exercising a lot or in heat, you'll need more. What about exercise and gut health? Exercise helps balance out the nervous system, brings stress hormones down, and improves gut motility. Whether you're walking, doing resistance training, or a mixture (which is best), you've got to have regular exercise for healthy gut function.

One factor with most patients, and most Americans, is that they don't take time to relax during mealtime, and they're not chewing their food thoroughly. If your nervous system isn't relaxed, the digestive juices and organs won't work properly — you're activating the part of your nervous system that counteracts digestion. It's like when you're exercising: your body sends blood and nerve impulses to the muscles, not to digestion. The same applies when eating — we've got to eat in a relaxed atmosphere, slow down, and chew our food. Many patients find this simple technique makes a huge difference; their gas, bloating, and abdominal cramping greatly improve.

We also need to avoid common gut irritants. Number one, processed foods — artificial colorings, additives, preservatives, unhealthy fats, and rancid seed oils harm gut health. Number two, coffee can be okay, and there are positive studies on it, but if you're sensitive or consuming too much, it can irritate the digestive tract, aggravate acid reflux or gastritis, and stimulate stomach acid release, so have it around meals. Number three, alcohol — more studies show it causes inflammation of the gut and increases the risk of certain cancers of the digestive tract, which can be problematic in excess. And artificial sweeteners — found in soda drinks, juices, protein powders, and chewing gum — actually damage your microbiome, so you've got to avoid them.

Adequate sleep is very important too. When you're not sleeping well, your digestion won't work well. Have a regular sleep schedule, going to bed and waking up at the same time every day to reset your natural circadian rhythm. Create a restful environment — keep your bedroom cool, dark, and quiet, using blackout curtains, earplugs, or white noise if needed. Limit screen time before bed; the blue light from phones, iPads, TV, and computers confuses the brain into thinking it's still daytime. As night comes, your melatonin is secreted, and your digestive tract should be in rest mode and regenerating, as the cells of the digestive system do regenerate. Have a relaxing bedtime routine and be very consistent with your sleep cycles.

Some key supplements that work well for a high percentage of patients include digestive enzymes — full-spectrum enzymes with meals if you're having digestive problems, eating out, or traveling, which break down protein, fats, carbs, lactose, gluten, sugars, and fibers. Probiotics are effective; try getting them in your diet first through probiotic foods and prebiotic foods, but for people still struggling, high-quality probiotic supplements can be very effective. One thing to look for: many lower-cost products don't contain human-studied strains, so use probiotics with human-studied strains. Also, the amino acid glutamine is great because it's a fuel source for the intestinal cells and helps with healthy cell turnover. These are the essentials to good gut health. I recommend you implement them immediately, and there's a very high likelihood you'll notice improvement in your digestion. For more videos on digestive health, see them on my YouTube channel.

‍