From persistent stomach pain to bloating, nausea, watery stools and constipation, signs of poor digestion are more common than you might think. According to the National Institute of Diabetes and Digestive and Kidney Diseases, approximately 70 million people in the United States experience some form of digestive dysfunction.
Many people may turn to probiotics and prebiotics to soothe gastrointestinal discomfort. “While probiotics and prebiotics play a role in optimizing gut health, they aren’t the only important tools for improving the balance of your gut community,” says JeJe Noval, PhD, MS, RD, an integrative and functional dietitian who specializes in digestive and hormonal health. A healthy gut also requires a balanced diet that includes adequate amounts of the following vitamins and minerals:
1. Zinc
The second most abundant trace mineral in the human body, zinc has a wide range of functions. Its roles in immunity, wound healing, and growth and development are well known, but a study published in 2022 showed that zinc is also essential for gut health. BiomoleculesIn fact, “zinc plays a key role in maintaining proper gastrointestinal health by aiding in the production of stomach acid, which is necessary for effective digestion,” says Sarah Korzeniewski, RD, FDN-P, registered dietitian, functional medicine practitioner, transformation coach, and CEO of The Organic Dietitian. She adds that zinc and sodium are necessary for optimal stomach acid levels to perform this function effectively.
But that’s not all it does to strengthen your gut: “Zinc also helps restore the tightness of the cells lining your digestive tract,” Noval adds. That means zinc “is necessary to maintain the integrity of your intestinal lining and prevent leaky gut syndrome and food intolerances,” Korzeniewski explains. “Good sources of zinc are dairy products, eggs, legumes, nuts, and seeds,” Noval says. But, Korzeniewski emphasizes, “the most easily absorbed dietary sources of zinc are oysters, red meat, and poultry.”
2. Magnesium
Magnesium is an excellent mineral for keeping your intestinal movements and functioning smoothly. More specifically, “Magnesium helps relax your intestinal muscles, further aiding in the smooth movement of food through your digestive tract and preventing constipation. Inadequate magnesium intake can lead to digestive issues like constipation, bloating, and abdominal pain. Therefore, it’s very important to include magnesium-rich foods in your diet, within your tolerance limits, such as spinach, avocado, anchovies, and dark chocolate,” says Korzeniewski.
3. Selenium
Although selenium is primarily known for its role in thyroid hormone metabolism, it’s also an important mineral for digestive health. “Selenium plays a key role in maintaining healthy digestion by maintaining pancreatic homeostasis, which regulates the production of digestive juices. This essential mineral also helps prevent inflammation and oxidative damage that can negatively impact gastrointestinal health,” explains Korzeniewski.
Noval added that selenium also helps balance gut bacteria. The forefront of nutritionA diet with enough selenium may strengthen your gut microbiome and prevent intestinal dysfunction. To ensure you’re getting enough of this important mineral, “the major sources of selenium are corn, garlic, goat and milk, Brazil nuts (due to soil content), beef, pork chops, chicken breasts, seafood, and eggs,” says Korzeniewski.
4. Vitamin D
Vitamin D doesn’t just keep your bones in tip-top condition, says Korzeniewski: eat well“Vitamin D is an essential nutrient for maintaining a healthy gastrointestinal tract. Active vitamin D helps regulate the function of the immune system, including the gut-associated lymphoid tissue (GALT), which is essential for the intestinal immune response,” so “vitamin D deficiency can have negative effects on the gut, including reduced immune function and increased inflammation,” Korzeniewski adds. In addition to adequate sun exposure, she says foods like oily fish, pastured egg yolks, pastured butter, grass-fed beef, liver and organ meats are the best dietary sources.
5. Vitamin A
Your eyes aren’t the only organs that benefit from adequate vitamin A intake: Like zinc, vitamin A is a key nutrient that “helps grow, repair, and maintain the intestinal lining, which acts as a barrier against harmful toxins and pathogens,” says Korzeniewski. “Vitamin A also improves your immune system by promoting the production of immune cells that keep your gut healthy,” Korzeniewski adds.
On the other hand, vitamin A deficiency “may worsen the intestinal environment,” Noval points out. A review published in 2022 found that Nutrients Vitamin A deficiency can significantly alter the diversity of your gut microbiome, reducing beneficial bacteria and increasing harmful bacteria. Fortunately, vitamin A is found in optimal forms in foods such as eggs, fish, liver, and fortified foods. Plant foods such as leafy greens, sweet potatoes, carrots, and butternut squash contain beta-carotene, which can be converted into vitamin A by the body (although the conversion rate depends on genetic factors, according to a 2022 review). The forefront of nutrition).
6. Vitamin C
Vitamin C is well known for its immune-boosting properties, but your gut also functions at its best thanks to it. Of particular note, “Vitamin C plays an important role in gastrointestinal health by acting as an antioxidant and aiding in nutrient absorption. It also aids in collagen synthesis and promotes the health of the intestinal wall,” Korzeniewski emphasizes. A diet rich in fruits and vegetables will ensure you get all the vitamin C you need each day. Kiwi, guava, bell peppers, strawberries, broccoli, and of course oranges are some of the best sources of vitamin C.
7. Vitamin B
Of the eight B vitamins, several stand out for their ability to support gut health. “For example, vitamin B1 is necessary for the digestive system to function properly, while vitamin B6 contributes to the synthesis of neurotransmitters that regulate bowel movements. Other B vitamins, such as B9 and B12, are essential for forming healthy intestinal cells and preventing digestive diseases,” says Korzeniewski.
Additionally, “certain B vitamins affect the growth of gut bacteria,” Noval says. For example, a review published in 2021 found that: Nutrition Research The emphasis is on High intake of vitamin B2 Faecalibacterium prausnitzii, It has been shown to have anti-inflammatory properties and help strengthen the intestinal wall. Luckily, B vitamins are found in a variety of foods, including whole grains, nuts, mushrooms, leafy greens, avocados, eggs, fish, meat and dairy products.
Other factors that affect gut health
While your gut needs plenty of the nutrients listed above, other aspects of gastrointestinal health are often overlooked: “Gut healing is a complex, multifaceted process that involves many factors, including dietary changes and lifestyle modifications such as improving sleep quality, reducing environmental toxins, and regulating the nervous system,” says Korzeniewski.
Moreover, both nutritionists agree that addressing unresolved stress and trauma can greatly improve gut health. “Our bodies are amazingly resilient and well-equipped to maintain robust health, but experiencing mental stress, trauma, and other adverse events reduces our resilience. Addressing these underlying factors that contribute to gut issues is therefore essential to healing the gut and effectively optimizing gut health,” says Korzeniewski. “Embracing joy, passion, and other positive aspects of life can therefore significantly improve the overall health and function of the gut. A holistic approach to boosting gut health will provide better long-term results than probiotics and prebiotics.” [alone]” adds Korzeniewski.
Conclusion
One way to improve gut health is to eat a nutritious diet rich in zinc, magnesium, selenium, and vitamins A, D, B, and C. Each of these micronutrients plays an important role in maintaining the intestinal lining, reducing intestinal inflammation, keeping digestive juices flowing, and keeping your gut working smoothly. But beyond the dietary aspects of gut health, it’s also beneficial to evaluate your sleep quality, exposure to toxins, and address potential stress. “Finally, it’s important to keep in mind that gut healing is not a one-size-fits-all approach, and what works for one person may not work for another,” says Korzeniewski. Therefore, it may be helpful to work with a registered dietitian who can guide you through your unique gut healing journey.
