Did you know that digestive symptoms are the No. 1 reason why Americans visit their health care practitioner?

The problem

In fact, 20 million Americans suffer from chronic digestive diseases, which are one of the most-prevalent causes of disability in the workforce. And digestive disease continues to rise among Americans. Common problems include gastroesophageal reflux disease (GERD), chronic diarrhea and constipation, irritable bowel syndrome (IBS) and diverticular disease.

Diet can be the solution

Diet plays a very important role in preventing and treating these issues. One of the most important things you can do to heal your gut is to focus on your microbiome.

Our gut is home to over 100 trillion microorganisms. The his microbiome we carry around with us contains over 500 bacterial species, some of which are friendly and others which are not so friendly. To be healthy, these bugs need to be in balance. What you eat every day has a direct effect on your digestive health.

Quick and easy ideas for gut healing

Two easy ideas to improve your microbiome include adding spices and prebiotics to your diet. Spices have great healing properties, so let’s start with them.

Four spices to improve your gut health

-- Ginger can reduce nausea, stimulate saliva and bile production, soothe the stomach and help ease motion sickness. It’s also good for gas and bloating. I love to add fresh ginger to my recipes, especially in the cold months because it is super warming. Both fresh and dried ginger have a place in gut healing.

-- Cinnamon, also warm and spicy, has a sweetness to it as well. It can be quite soothing to your gut as it helps to break up intestinal gas and ease digestion. Among its powerful healing properties is an anti-inflammatory effect which is great for the gut and your entire body. Polyphenols in cinnamon also have an antioxidant effect, which has powerful healing properties.

-- Turmeric is another great spice to add to your casseroles and soups. It contains curcumin, a substance with anti-inflammatory and antioxidant properties. Because curcumin is fat-soluble, make sure you are using some olive oil or avocado oil in your recipes to make it more absorbable. Piperine from pepper will also help absorption, which is important as turmeric is difficult to absorb.

-- Cardamom is also anti-inflammatory, Some limited research says that it may protect against ulcers. I use it because it tastes delicious!

The second easy add is prebiotics. Most high-fiber foods are considered prebiotic. Prebiotics feed the healthy bacteria, which helps to grow even more healthy bacteria, the key to good digestive health.

Five prebiotics for better digestion

-- Greens are a good choice, as they are super easy to add. Just add a couple of handfuls to soups, stews or casseroles. Good choices are spinach, Swiss chard, kale and collard greens, as well as herbs like parsley, thyme, rosemary and cilantro. Dandelion greens are a fantastic choice, as they are also good for your liver.

-- Specific vegetables like asparagus, artichokes and veggies from the onion family are great choices.

-- Raw oats are great for your gut, as they are loaded with beta-glucans. They are easy to add to smoothies and add some great texture and thickness. Or you can try overnight oats, which are raw oats that have been soaked overnight in liquid such plant milk or Greek yogurt.

-- Fruits are a great choice for your digestion because they are full of fiber and polyphenols. Both are great food for the gut.

Berries are highly recommended because they are low glycemic and high fiber.

Bananas are a good addition too because they have small amounts of inulin. Green bananas are even better because they are a resistant starch, which has more prebiotic effects. Most fruits are great to add for food for digestive health.

-- Seeds are a great source of prebiotics, including pumpkin, sesame, and sunflower as well as flaxseeds and chia. Flaxseeds are a great source of prebiotics and fiber, which promote healthy gut bacteria, encourage regular bowel movements and reduce the amount of dietary fat you digest and absorb. Chia seeds are great for the gut, but they are also a great source of protein, too.

These are just some easy hacks to add to your diet to support your microbiome.

If you are wanting to feel better in 2023 and are interested in taking a deeper dive on digestive health, please join me for a five-session online program, “Yoga and Nutrition for Digestive Health.” You can email me at at ruth@ruthrd.com for more information or go check it out at ruthclarkrd.com/events.

Ruth Clark, author of the best-selling book “Cool the Fire: Curb Inflammation and Balance Hormones,” is a registered dietitian nutritionist with a master’s in public health and over 35 years of experience. She lives in Sharon and her practice is 100 percent virtual. Clark specializes in midlife and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at ruth@ruthrd.com.

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