You may be surprised to learn that your gut health impacts everything from your weight and metabolism to even your brain function and immune system. “Your gut is like your second brain; it senses and is affected by each stimulus you take in. Things like your mental health, sleep habits and diet may influence your gut health,” says Sowjanya Kanna, MD, gastroenterologist, Baylor Scott & White Medical Center – Centennial in Frisco.
So, how can you help support a healthy and happy gut — and better health overall? Kanna recommends a handful of simple daily practices to support this vital area of your body to improve gut function and help reduce the risk of certain cancers.
Foods that support your gut microbiome
First, it’s important to know what exactly the “gut” is with regards to your anatomy. Your gut is your gastrointestinal system that includes your stomach, intestines and colon — the parts of your body that digest and absorb nutrients from food and excrete waste.
Your genetic makeup and environment both impact your gut microbiome. Every person is born with approximately 35,000 species of gut bacteria, and this bacteria aids in essential bodily processes, such as your metabolism or immune system.
“We are born with a certain level of good bacteria in our gut, and maintaining the balance between our gut bacteria and our environment is key,” says Kanna.
Maintaining a balanced gut requires promoting healthy bacteria through your diet and lifestyle choices. A good rule of thumb is to make sure your plate is colorful with a variety of vegetables, whole fruits and whole grains. Fiber is important, too. While 95% of Americans don’t meet the daily fiber recommendation, adding leafy greens, cruciferous vegetables, whole fruits, whole grains and legumes to your diet can increase your intake. Protein also supports a balanced diet, and can be found in meats, dairy products, beans, peas and nuts.
While prebiotic and probiotic supplements can be beneficial, a healthy gut microbiome can often be supported through a balanced diet. Foods rich in fiber, such as fruits, vegetables, whole grains and legumes, act as prebiotics, feeding the beneficial bacteria in your gut. Fermented foods like yogurt, kefir, sauerkraut and kimchi can provide natural probiotics.
Highly processed foods that contain lots of saturated fats, added sugars and sodium are not only detrimental to your gut health, but can also cause uncomfortable digestive symptoms such as abdominal pain, bloating and diarrhea. Plus, these foods have been linked to an increased risk of colorectal cancer, obesity, heart disease, stroke and diabetes. Here are some examples of these types of foods, which should be enjoyed in moderation:
- Meats such as beef, lamb and pork
- Butter and cheese
- Deep-fried foods
- Pastries, cookies and other sweets
- Alcohol
Staying hydrated is a great way to support a healthy gut. By drinking eight cups of water each day, you can help your body move food through your intestines to promote good gut health. Sleep and exercise go hand-in-hand with hydration and a healthy diet in cultivating a happy gut. Stress and exhaustion can show up in your gut health, so it’s important to get sufficient sleep (seven to eight hours each night) and exercise on a regular basis.
Maintaining a healthy gut to prevent colon cancer
Colon cancer is the second leading cause of cancer death in Americans and the colon cancer rate in young adults (those aged 20-34 years old) has been on the rise over the last two decades. According to experts, almost half of colorectal cancer diagnoses could be prevented with lifestyle changes like diet, exercise and weight loss. “Body weight plays a big role in lowering your chances of getting colon cancer,” says Kanna. “The higher your BMI is, the lower your healthy bacteria, so weight loss will help.”
In addition to adopting healthy habits, it’s also important to address and eliminate habits that can have a negative effect on your overall health, such as heavy drinking and smoking. Family medical history, age, ethnicity and other medical conditions may put you at higher risk for colon cancer. In the U.S., African Americans have the highest incidence of colon cancer and the highest mortality rate. A family history of colon cancer or polyps can be an indicator of high risk.
Ultimately, the best way to mitigate your risk of colon cancer — along with healthy diet and lifestyle habits — is to get regular screenings. “I can’t emphasize enough the importance of timely screenings,” says Kanna. “There are so many resources available. Nothing is more important than health, and prevention is better than a cure.”
Because cancer rates are rising considerably, especially among younger adults, the American Cancer Society recently updated screening guidelines to begin at the age of 45. People with inflammatory bowel diseases, a family history of colorectal cancer or polyps and genetic syndromes like familial adenomatous polyposis (FAP) or hereditary non-polyposis colorectal cancer (Lynch syndrome) may need to begin screening earlier.
“Getting a colonoscopy is the gold standard,” says Kanna. “It is a minimally invasive tool that brings the mortality rate down by over 50%. It is the way to go because it not only helps you with detection but also helps you remove any polyps.”
You can take steps today to improve your gut health and prevent colon cancer by adopting healthy lifestyle habits. Consider working with your doctor to determine when and how often you should consider colon cancer screening. If you don’t already have one, find a primary care physician today.
Photography may include models or actors and may not represent actual patients. Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health’s subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of those medical centers or Baylor Scott & White Health.