Unlocking digestive wellness
Written in association with:
Surgeon
Published: 17/11/2023
Edited by: Kate Forristal
In her latest online article, Mrs Kalpana Devalia recommends embracing a plant-rich diet to maintain a robust digestive system.
A diverse and healthy diet is instrumental in cultivating a well-functioning gut, a key factor in bolstering the immune system and enhancing mental and physical wellness, according to a bariatric surgeon from Cleveland Clinic London. The surgeon, emphasises that the trillions of bacteria residing in our gut, collectively known as the gut microbiome, have a profound impact on various aspects of our well-being, including digestion and mental health.
Dr Kalpana Devalia, a consultant bariatric and gastrointestinal surgeon, underscores the uniqueness of each person's gut microbiome, comparing it to a fingerprint. Maintaining a healthy gut involves fostering beneficial microbes within the gut microbiome, which contributes to overall health.
The link between diet and gut microbiome composition is highlighted by Dr Devalia, who notes that altering dietary habits can bring about changes in the gut microbiome. Symptoms of poor gut health, such as heartburn, gas, bloating, and constipation, can be indicators of an imbalance in the gut microbiome. Additionally, issues like poor sleep, skin rashes, sugar cravings, and certain mood disorders may also be linked to an unhealthy gut microbiome.
To promote positive changes in the gut microbiome, Dr Devalia suggests increasing the consumption of whole-grain plant-based foods, incorporating more fibre from fruits and vegetables, and significantly reducing the intake of ultra-processed foods. A well-balanced diet, she advises, should consist of about a third colourful fruits and vegetables, another third high-fibre whole-grain options, and the final third lean protein-rich foods such as poultry, fish, legumes, and reduced-fat dairy products.
Dr Devalia recommends incorporating prebiotics, plant-based fibres found in foods like onions, garlic, nuts, seeds, fruits, vegetables, beans, lentils, and chickpeas, to stimulate the growth of healthy bacteria in the intestine. Probiotic-rich foods, including fermented options like pickles, yogurt, kimchi, sauerkraut, kefir, and kombucha, are also believed to contribute to a healthy microbiome.
Certain foods, however, should be limited or avoided to prevent digestive issues, as advised by Dr Devalia. These include ultra-processed fast foods, which can slow digestion and lead to bloating, as well as foods with preservatives that impede digestive motility and encourage the growth of harmful bacteria. Fried foods, saturated fats, refined sugars, artificial sweeteners, excessive alcohol, caffeine, and red meat are among the items that should be limited, with Dr Devalia citing research associating red meat consumption with an increased risk of heart disease and cancer.
Extensive research over the past two decades underscores the gut microbiome's impact on body weight and metabolism. Dr Devalia emphasises the complexity of regulating body weight and highlights the gut's crucial role in weight management, metabolism, and the development of chronic diseases such as obesity, diabetes, cardiovascular diseases, autoimmune conditions, and certain cancers.
Ongoing research explores the intricate connection between the gut microbiome, the brain, and metabolism. Dr Devalia concludes by emphasising the power individuals have to enhance overall health and well-being through a diet conducive to a healthy microbiome, combined with a lifestyle that includes stress management and regular exercise.
Mrs Kalpana Devalia is an esteemed general, gastrointestinal and bariatric surgeon. You can schedule an appointment with Mrs Devalia on her Top Doctors profile.