The gastrointestinal tract takes on a lot of stress. Processed foods require a lot more work from the digestive system than whole foods. Eating food on the run (rather than chewing mindfully and allowing your saliva to help break down food) means that your pancreas has to work harder.

Extra work and unnatural material in the gut can lead to a poorly functioning GI tract, that leads to inflammation, depression and fatigue, according to Eva Selhub, M.D., an expert in the fields of stress, resilience, mind-body medicine and working with the natural environment to achieve maximum health and wellbeing.

Selhub is a lecturer in medicine at Harvard Medical School and a clinical associate of the Massachusetts General Hospital. Her article on how to improve the intestinal tract was published in MindBodyGreen, an online health resource, in April 2015.

Selhub offers five rules to help improve your gut, which can improve overall health.

• Remember, food is meant to nourish, not to manage emotions. Important things to ask oneself before eating can include the following questions:
  • Am I truly hungry?
  • Will this food nourish me to be my best, happiest, and strongest self?
  • Am I really just thirsty?

• Some foods that can burden your digestive system:
  • Sweets
  • Baked goods
  • Fatty foods
  • Alcohol
  • Excessive caffeine
  • Too much dairy
  • Anything processed

What are the foods to eat? Stick to fruits and vegetables, fish, grass-fed meats and such grains as quinoa, gluten-free oats or rice. Whole foods provide the natural multivitamins and antioxidants the body needs and the digestive system requires for healthy functioning.

Eat foods that support “good” bacteria. A healthy gut means having trillions of good bacteria living, digesting, absorbing and promoting a healthy immune system and a happy mind. Increase intake of food groups that contain live cultures of such bacteria as Lactobacillus and Bifidobacterium, as well as the foods that help feed them. Foods that help the natural flora of your gut include onions, garlic, leeks, legumes, asparagus and artichokes. Fermented foods mean foods that have been “cultured” and support the “good bugs.” These include: pickles, sauerkraut, tempeh, kefir and miso.

• Eat the rainbow. Since the gut makes up a large part of your defense system against disease through its physical barrier, its friendly bacteria, and the immune cells that live there, you want to help your gut along by living an “anti-inflammatory” life.
• By consuming colorful fruits and vegetables such as kale, raspberries, string beans, sweet potatoes, avocado, spinach, apples and cantaloupe, you provide your body with necessary antioxidants. Cherries, blueberries, tomatoes and squash are high in antioxidant content and may protect against inflammatory damage in the gut.
• Manage stress. New research around the microbiome indicates that your gut and your stress levels are connected. Aim for emotional balance with positive social interaction, as well as times for rest and relaxation. Find sources for stress reduction, such as spending time in nature, meditating, speaking to a counselor, or spending time with your pet. In addition, work on getting adequate sleep.
• Slow down in everything you do. A hectic lifestyle can have negative health consequences, especially in your gut and your mood. In the long run, you may want to practice slowing down (which includes a good night’s sleep or naps).