The Four F’s to Maintaining Gut Health

The Four F’s--fiber, fluid, flora and physical activity—are most commonly recommended to alleviate constipation. But they also help accomplish other positive things for your body. In this post we’re going to discuss how The Four F’s can improve and maintain the condition of your gut—and with it, your overall health.

With recent studies connecting gut health to overall well being, it makes sense to start with a simple question: What, exactly, is a healthy gut? In simple terms, a healthy gut has an ideal ratio of “good” bacteria to “bad” bacteria. It’s hard to visualize, but the community of bacterial microflora in your GI tract contains more than 100 trillion bacteria, made up of thousands of different species. It’s important to keep this gut microbiome in good condition, and not let factors such as environment, age, antibiotic use, and disease throw it off balance. Fortunately, there’s a lot you can do to influence your gut through eating and physical activity to maintain a healthy ratio of microflora. Let’s take a look.​

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Fiber

The first “F” is fiber, and for good reason. With benefits ranging from managing blood glucose to lowering cholesterol levels, fiber is often referred to by dietitians as the “magical nutrient.” But what does it do for your gut?
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To understand fiber's role in the gut, let’s first talk about what makes fiber unique. Fiber is a type of carbohydrate from the structural part of plants that our bodies can’t digest. Although we don’t get any calories from fiber, it does aid in the digestion of other nutrients and acts as a “prebiotic,” or nutrient, for the probiotics (healthy bacteria) living in our colons. This is huge. Also, studies that compare high fiber diets to low fiber diets find that the ratio of beneficial bacteria to potentially harmful bacteria is much higher in high fiber diets. This, in part, is due to how fiber functions in the digestive tract, which we’ll talk about next.
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When it comes to the digestive tract, there are two main types of fiber: soluble and insoluble. Soluble fibers dissolve in water and form a gel within the digestive tract, making bowel movements softer and easier to pass. They also can slow the digestion of foods and aid in unwanted symptoms such as diarrhea. Rich sources of soluble fiber are oats, beans, peas, and lentils.  ​
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Insoluble fiber does not form a gel. Rather, it acts as a bulking agent for our stools. Insoluble fiber combined with soluble fibers help keep us regular. Foods rich in insoluble fiber include skins of vegetables and fruits, brown rice, wheat bran, and whole grains. It’s important to remember that all plant-based foods contain fiber of both types. It’s simply the ratio of each that varies. ​
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So what’s the bottom line? Make sure to eat a variety of plant-based foods, and to drink more fluids as you increase your fiber intake to keep your gut happy.

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Fluids

Drinking the right amount of water helps manage body weight and decreases caloric intake. Also, proper fluids lubricate your GI tract, keeping food (especially high fiber foods) moving through your gut. Water from fruits, veggies, soups, smoothies, and teas are natural aids to this process. Temperature also matters. If you experience an upset GI with cold fluids, or from drinking fluids while eating, try sipping on room temperature water instead. Lemon juice and apple cider vinegar added to warm water increase the acidity of your stomach and can also have soothing effects. It is also important to note that your body needs more fluid in hot climates and with an increase in physical activity. ​

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Flora

Gut microflora is a hot topic right now, with several studies linking gut microbiota to multiple health conditions, including obesity, allergies, diabetes, cancer—even some mental health conditions. A healthy microflora contains high levels of probiotic bacteria. Probiotics defend our guts from harmful microbes. The main role of the gut flora on the GI tract is to protect the gut epithelium from harmful pathogens. While a healthy gut is able to fight off most of these pathogens without any side effects, an unhealthy gut does not. Thus, one way to support the gut is to eat prebiotics (fiber) to support the existing probiotics in our guts. Also, eating fermented or cultured foods (with live probiotics) increases overall probiotic content and keeps the digestive system healthy. Examples of good probiotic foods include kimchi, sauerkraut, miso, cultured vegetables, yogurt, and tempeh. ​
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​And last, but not least...

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Physical Activity

Okay, so this doesn’t really start with an “F,” but it sounds like it does! Light physical activity aids in gut health by increasing motility. Walking, swimming, and resistance training are all great options, but balance is key. In some people, intense physical activity slows down digestion and causes discomfort. Conversely, prolonged physical inactivity has been linked to a less diverse microbiome—meaning fewer species of bacteria are available to ward off harmful pathogens. What does all this mean? When it comes to physical activity make sure you do what works best for you, and consult a physician if you’re unsure.
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A proper functioning gut is essential to overall health. Being mindful of The Four F’s gives you an important tool to improve and maintain your overall wellness while partaking in two of my favorite activities: eating and playing!
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Here are a few tasty smoothie recipes to help you increase your fiber and fluid intake! Try adding plain Greek yogurt or kefir to any of your smoothies for an extra boost of probiotics, as well as protein. And of course, don’t forget to wash it all down with a brisk walk around the block!

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Creamy Zucchini Blueberry Smoothie

Makes 2 Servings
Recipe adapted from www.minimalistbaker.com
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Ingredients:

• 1 large ripe banana
• 1 cup frozen blueberries
• 1 large stem (rib) celery
• 2/3 cup sliced zucchini
• 1 handful greens
• 1 Tablespoon hemp seeds (or protein powder)
• 1/4 tsp ground cinnamon
• 1 cup coconut milk (or other milk)

Directions:

1. Add all ingredients to a high-speed blender and blend until creamy and smooth.

Nutrition per 8 ounces: 218 Calories; 10g Fat; 6g Protein; 32g Carbohydrates; 4.7g Fiber; 67mg Sodium

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Summer Peach Smoothie

Makes 2-4 Servings
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Ingredients:

• 2 peaches (frozen)
• 1 medium banana (frozen)
• 1 small avocado
• 2 handfuls leafy greens
• 1 cup milk of choice
• Juice of 1/2 lime
• 1 Tablespoon ground flax (flax meal)
• 2 Tablespoons protein powder or peanut butter

Directions:

1. Add all ingredients to a high-speed blender and blend until creamy and smooth.

Nutrition per 8 ounces: 227 Calories; 13.5g Fat; 6.7g Protein; 24g Carbohydrates; 6g Fiber; 44mg Sodium
*analyzed recipe using 1% milk and peanut butter

~Kelsy, Dietetic intern

Resources:

• Nie, Y et al. Dietary nutrition and gut microflora: A promising target for treating disease. Trend in Food Science and Technology 2018, (75) 72-80.
• Ticinesi, A. et al. Aging Gut Microbiota and the cross-road between nutrition, physical frailty, and sarcopenia: Is there a gut-muscle axis? Nutrients 2017, 9 (12) 1303.
• https://www.cdc.gov/healthywater/drinking/nutrition/index.html
• https://alittlebityummy.com/getting-enough-fibre-on-the-low-fodmap-diet