Good digestive health is built through consistent daily habits, according to Omar Khokhar, MD, a gastroenterologist at OSF HealthCare. In recognition of World Digestive Health Day this month (May 29), Khokhar said on May 26 that focusing on simple lifestyle choices can support gut function over time.
Khokhar said one way to avoid digestive issues and inflammation is to limit convenience or ultra processed foods. “So for me, ultra processed food is something that comes out of a wrapper, out of a box, out of a can. It’s something that was made in a factory 300 miles away, two months ago that you now see in your local grocery store. So, there is a convenience factor, but we’re starting to see that we’re paying for that convenience because those foods are difficult to digest and they can result in inflammatory changes to your gut.”
He also noted genetics may influence the risk of certain conditions such as celiac disease and inflammatory bowel disease, but said daily habits play an important role in long-term gut health. “So, the more that we don’t do on a daily basis, whether it’s fiber, having good bowel movement, making sure we keep a good microbiome, that may result over time in disruption of the mucosal or lining of your stomach and your intestine,” he said.
To improve gut health with just two actions, Khokhar recommended: “Flush the pipes. Make sure you drink enough water. Make sure you get enough fiber – whether that’s in diet, whether that’s a supplement… If you get enough fiber and you flush your pipes and you’re evacuating your G.I. tract it’s going to help remove the waste product.” He added: “Once you remove the waste product from the colon everything else can flow down.” For dietary fiber he suggested focusing on fruits, vegetables and lean proteins found around the perimeter of grocery stores.
Khokhar advised taking short walks after meals as another beneficial habit: “After you eat go for an eight-to-10-minute walk. The activity helps everything literally from a gravity point of view, a physical point of view, a gas expulsion point of view.” He added: “It almost helps you reset and recalibrate before you inevitably in our society – we sit back down.”
He warned not to ignore persistent abdominal pain or major changes in bowel habits, as these could signal serious conditions including colon cancer.
OSF HealthCare functions as an integrated nonprofit health system managing hospitals, clinics, urgent-care centers and physician practices under one ministry dedicated to community service across Illinois and Michigan, according to the official website.
