When it comes to health and wellness, digestive health is central to overall health. Those that are proactive and take control of their digestive health will realize significant improvement in their health and quality of life.
For athletes, a healthy gut can have a dramatic impact on athletic performance. Gut health influences not only digestion, but also immunity, nutrition absorption and recovery.
That said, what exactly is digestive health? Optimal digestive health is the body’s ability to break down, absorb and use nutrients. It is also the body’s ability to effectively eliminate waste in a way that optimizes health. People with good digestive health don’t normally experience certain digestive conditions including constipation, diarrhea and heartburn, among others. Athletes can achieve ideal digestive health by eating a nutritionally sound diet, minimizing emotional stress and exercising.
One statement that has always resonated with me was made by a health professional who said, “health begins in the gut.” Better digestive health equals better overall health—period. The digestive tract is exposed to more than 60 tons of food during a lifetime! The digestive tract lining is one of the body’s first lines of defense against toxins and infections from harmful bacteria, viruses and parasites. Moreover, the digestive tract is a crucial aspect of the immune system. And many fail to realize that poor digestion dramatically impacts an athlete’s athletic performance, as well as general quality of life.
Fiber for Optimal Digestive Health
As previously mentioned, eating a nutritionally sound diet will promote digestive health. We live in an age of processed foods. Additionally, we don’t eat enough fiber, fruits and vegetables. Consuming a diet that is high in fiber and rich in whole grains, vegetables, legumes and fruits will significantly improve digestive health. A high-fiber diet allows food to move more efficiently through the digestive tract, which helps with constipation. Also, a high-fiber diet will prevent unpleasant digestive conditions including diverticulosis, hemorrhoids and irritable bowel syndrome (IBS). Many fail to realize that a high-fiber diet can help achieve or maintain a healthy weight which is crucial for all athletes. Additionally, fiber helps regulate blood sugar levels by slowing the absorption of sugar and can contribute to lower cholesterol levels, particularly when consuming soluble fiber.
Fiber is one of the most essential nutrients for keeping the digestive system functioning properly. It is found in plant foods and has two principal forms: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance, which retards digestion and allows more nutrient absorption. Oats, beans, lentils, apples and carrots are rich sources of soluble fiber. Insoluble fiber provides bulk to stools, allowing food to pass through the digestive tract more rapidly. Leafy green vegetables, including spinach, cauliflower, whole grains, nuts and seeds are high in insoluble fiber. Both types of fiber, when consumed, help maintain regularity in bowel movement, prevent constipation, and support the health of beneficial bacteria in the gut.
Fiber intake also varies by age and gender, but it is typically 25 to 38 grams in adults. It can be as simple as increasing the fruits and vegetables eaten, consuming whole grains instead of refined grains, and incorporating legumes such as beans and lentils. Snacking on nuts and seeds will add fiber to the system, and water makes fiber function more effectively within the body.
Maintaining digestive health is always a challenge, especially with processed foods being so prevalent in today’s world. Therefore, to supplement your diet where food might be lacking, I always recommend that athletes supplement with digestive enzymes, prebiotics, probiotics and postbiotics. These products are found in abundance in health food stores nationwide.
Prebiotics and Digestive Health
Prebiotics are especially compelling as they are the food source for healthy bacteria in the gut. Probiotics eat prebiotics making prebiotics essential for a robust and healthy gut microbiome. Specifically, prebiotics are non-digestible fibers found in plant foods such as vegetables and whole grains. Prebiotics remain undigested as they pass through your GI (gastrointestinal) tract until they reach the colon where they are broken down by your gut bacteria.
When prebiotics are broken down, it creates different short-chain fatty acids. These short-chain fatty acids improve your metabolic and overall health by helping provide energy to your colon cells, producing necessary mucus, and aiding in reducing inflammation and promoting immunity. In short, prebiotics help good bacteria grow.
Both prebiotics and probiotics support healthy bacteria and organisms in your gut to aid in digestion, but they help in different ways. Probiotics are live organisms—typically certain strains of bacteria and yeasts—that are found in certain foods and add to the number of microbes already living in your gut. Prebiotics are not living organisms; they are naturally occurring food components. As mentioned, prebiotics serve as a source of food for the probiotics to grow. So, probiotics need prebiotics to work effectively to improve and maintain gut health.
The benefits of prebiotics are wide-ranging and impact more than just gut health as follows:
• Improves digestion and metabolism
• Helps regulate bowel movements
• Improves calcium absorption and increases bone density
• Regulates blood sugar and insulin resistance
• Stimulates the production of hormones that aid in appetite suppression
• Lowers inflammation in the body
• Supports immune health
• Helps balance and maintain hormone levels
• Regulates moods and reduces stress hormone levels
• Lowers cholesterol levels
Prebiotics are types of fiber naturally found in vegetables, fruits, and legumes. Foods that are good sources of prebiotics include, among others:
• Legumes, beans and peas
• Oats
• Bananas
• Berries
• Asparagus
• Garlic
• Onions
• Chicory root
• Barley
• Apples
• Flaxseeds
More than 80 million Americans suffer from daily digestive problems. Statistics show that more than $100 billion annually is spent on medical treatment for digestive problems including $10 billion for over-the-counter (OTC) and prescription antacids. Heartburn drugs have become the top selling OTC and prescription medication in the U.S. While these medications may treat the symptoms, they fail to address the underlying and systemic issues plaguing the millions of Americans who seek relief.
Increasingly, athletes are placing a greater emphasis on digestive health, driving demand for new and innovative products, including fiber products and prebiotics. Athletes are always looking for ways they can improve performance and are constantly pushing hard to attain fitness goals. The solution can be found by minimizing stress, eating fresh, organic wholesome foods, consuming quality supplements and maintaining a strategic training regimen. Those athletes that are proactive and take control of their digestive health will see vast improvement in their overall health and athletic performance.VR
Mark Becker is a regional sales manager for Sudeep Pharma USA Inc. a principal nutritional ingredient manufacturer based in Branchburg, NJ. He has worked as a natural products sales and marketing executive for 35 years. Mark has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s degree in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For almost 45 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 103 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement regimen to support his athletic, professional and personal endeavors. For more information, access www.sudeeppharma.com or www.alliedbionutrition.com.
