Gut Check: 10 Best & Worst Foods for Your Tummy

Gut Check: 10 Best & Worst Foods for Your Tummy
Friday, February 13, 2009

Gas, bloating, constipation and diarrhea are common signs your digestive system is off-kilter. But did you know that brittle hair and low energy can also point to tummy troubles? Find out which foods will keep your gut clogged or moving. Plus, test your yogurt IQ with our quiz…
A healthy digestive system begins with a healthy diet. Eat the right stuff and you feel great. Eat the wrong stuff and you feel like a human garbage can.
"If you don't digest your food properly, your cells don't get what they need to function optimally," says Liz Lipski, Ph.D., a clinical dietitian and author of Digestive Wellness (McGraw-Hill).
The GI tract is also home to our most precious disease-fighting resource: the immune system.
"Two-thirds of the immune system is in the digestive tract," Lipski says. "There are more neurotransmitters in the GI than in the brain, and more nerve endings in the GI than in the spine," she adds.
Your digestive system is vital to your health and happiness. So how do you keep it working well? Start avoiding these 5 gut enemies:
5 Worst Foods for Your Gut
1. Red meatStudies show a direct link between red meat consumption and increased colorectal cancer risk. Red meat is typically high in saturated fat, and a high-saturated fat diet was tied to cancer of the small intestine, according to a 2008 Cancer Research study.
How to avoid it: Choose lean cuts of beef, lamb and pork. Eat more protein- and iron-rich legumes in place of red meat. Grill up a Portobello mushroom instead of a burger.
2. Processed meatLunch meats, hot dogs, sausages and other processed meats are packed with saturated fat, sodium and nitrates. Processed meats have been linked to colon cancer, possibly because they are cooked at high temperatures, which can increase carcinogens in the meat.
How to avoid it: Stick to fresh, lean cuts of meat and substitute other forms of protein (legumes and grains) when possible.
3. Hydrogenated oilsTrans fats, created when liquid oils are hydrogenated to become solid at room temperature, are not found in nature. They’re an inexpensive way to make fats shelf-stable, but the body pays a high price: They’re tough to digest and have been linked to many health problems, including increased bad (LDL) cholesterol, decreased good (HDL) cholesterol and colon cancer.
The Food and Drug Administration (FDA) requires trans fats to be labeled on food products. But the federal agency also allows manufacturers to claim zero trans fats if there are fewer than 0.5 grams per serving. Don't be fooled: If a food lists hydrogenated oils as an ingredient, it contains trans fats.
How to avoid it: Eat fresh, whole, natural foods and ditch the packaged, processed stuff.
4. GlutenAbout two million Americans suffer from gluten intolerance, says the National Institutes of Health (NIH). Gluten is a protein found in barley, rye, spelt, wheat and countless other foods such as processed meats, soy sauce, ice cream, cheese, cookies, pasta, ketchup, salad dressings and more.
Food sensitivities affect 10% to 20% of us, and can cause lots of digestive complaints (gas, cramping, bloating, heartburn, indigestion) and other symptoms, including chronic headaches, aching joints and muscles, depression, concentration, memory problems and poor energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution; it’s a challenge but possible. Read Gluten-Sensitive Enteropathy for more information.
5. LactoseAnother tummy troubler is lactose, the principal sugar found in milk. According to the NIH, lactose intolerance affects 30 to 50 million Americans. Avoiding raw milk will help, but you don't have to give up all dairy. Some lactose-intolerant people do fine with small amounts of milk.
How to avoid it: Drink lactose-free milk and eat cultured dairy products, like yogurt, instead. Cultured dairy products break down lactose. Aged cheeses (like cheddar and Swiss) have less lactose and may be easier to digest.
5 Best Foods for Your Gut1. Dietary fiber
Our Pick: PrunesFiber keeps things moving through your digestive system and out. Otherwise, your colon is stuck with toxins that can build up and cause major health problems. Your body then begins reabsorbing toxins, hormones and other substances.
"If you don’t have regular bowel movements, you are retaining wastes that your body has finished with," Lipski says. "It’s like not moving a stinky garbage bag out of your kitchen.”
A diet rich in fiber protects against colon cancer and cancers of the small intestine, according to a 2008 study in the journal Gastroenterology.
Fruits, vegetables, whole grains and legumes are all rich in healthy fiber. But when it comes to staying regular, prunes, because of their mild laxative effect, is the go-to fruit. They're also a great source of energy, nutrition and disease-fighting phenolic compounds.
2. Probiotics
Our Pick: YogurtProbiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria?
Because our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract.
The No. 1 probiotic food is yogurt. Yes, it's a dairy product – the bane of millions of lactose intolerant people – but eating yogurt helps calm digestive complaints. That's because yogurt contains live cultures, typically Lactobacillus and Bifidobacterium, that help lactose digestion.
When choosing a yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.
Steer clear of yogurts with a lot of sugar, which hurts digestive health because it feeds the bad bacteria in your digestive tract. Plain, unsweetened yogurt is best. Add some fiber-rich berries or honey, which has prebiotic properties, if you need to sweeten it up.
3. Prebiotics
Our Pick: LentilsWhat are prebiotics? They’re food for probiotics.
"Bacteria multiply very quickly but need food once they reach the intestines," Lipski says.
Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.
They also promote a more acidic intestinal environment, which helps the body absorb minerals such as calcium, iron, zinc and magnesium.
Luckily, prebiotics are found in the foods we already eat. Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics found in many nutritious foods such as onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.
Lentils, a legume, are a great natural source of prebiotics and dietary fiber. They're a good substitute for red meat because of their high protein and iron content. To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes.
4. Gluten-free grains
Our Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn't necessarily bad for you. But it does cause tummy trouble for many people.
Because of genetics, about 30% of us poorly digest gluten-containing grains, Lipski says. But many people, regardless of family history, feel better when they stop eating them.
Expanding your grain repertoire is a good idea whether you are gluten intolerant or not. Quinoa (pronounced "keen-wah") is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals. It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more.
5. Fermented foods
Our Pick: Sourdough Sometimes your digestive system just needs a break. Fermented foods are the solution.
"Fermenting or culturing makes food more digestible by actually 'predigesting' it for you," Lipski says.
Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and real Japanese tamari or soy sauce are all easy-to-digest fermented foods.
Sourdough is a great pick because it's a fermented food and can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads are often made with wheat flour, but the fermentation weakens the gluten. If you don't want wheat at all, many grocery stores offer 100% gluten-free sourdough.
Something to wash it all down...Don't forget the most essential "food" of all – water. Digestion can't occur without water, so be sure to drink eight 8-ounce glasses throughout the day.
For more information, check out our Digestive Health Center.What’s Your Yogurt IQ? Whether plain, topped with granola or fruit-laden, Americans enjoy their yogurt for breakfast, an afternoon snack, even dessert. But how much do you know about this versatile food? Take our yogurt quiz to find out.