Gastrointestinal (GI) health impacts more than just the digestive tract. In fact, gut health and wellness affect many aspects of an individual’s overall physical health, with emerging research revealing its significant role in preventing chronic diseases, as well as improving immunity and mental health.
Defining Gastrointestinal
The GI tract is the largest part of the digestive system – running from the mouth to the anus – and is comprised of a series of hollow organs, including the esophagus, stomach, and small and large intestines. These organs work together to help digestion, making everything from swallowing to releasing enzymes to break down food, controlling blood flow to help with nutrient absorption, and elimination possible.
“Your gut or the GI tract is the first entry point of nutrition,” explains Dr. Arslan Kahloon, chief of gastroenterology at Erlanger Gastroenterology. “In this role, a healthy gut helps absorb required nutrition, including essential minerals and vitamins for the body. A healthy gut can also fight certain infections and reduce inflammation in the body.”
Digestive Health Tips
According to family medicine physician at Bradley Primary Care – South, Dr. Evan Amonett, a balanced diet and supporting digestive health starts with fiber.
“Dietary fiber is lacking in nearly everyone’s diet,” he explains. “Unfortunately, the average U.S. adult will only have about 15 grams a day. Adequate fiber intake is closer to 25 grams for women and 38 grams for men and should just be a starting goal.”
“Start simple for long-lasting improvement. Incremental diet and lifestyle adjustments over the course of weeks, if not months, are always preferable to fad dieting or cleanses,” Dr. Amonett advises.
What Impacts Gut Health?
Lifestyle factors play a major role in organically maintaining and improving gut health. Dr. Steven Delaney, board-certified gastroenterologist at Galen Digestive Health, says there are four key factors influencing the digestive tract’s complex microbiome – ensuring trillions of microbes and good bacteria remain balanced:
- Diet. “A balanced diet with sufficient fiber intake is essential to a well-functioning GI system, impacting sleep and stress levels as well.”
- Exercise. “Physical activity is crucial for gut motility and maintaining a healthy microbiome. Regular/moderate exercise improves blood flow, which assists with nutrient absorption and maintaining a healthy immune and nervous system within the GI tract. Exercise also reduces stress and improves sleep.”
- Sleep. “Adequate sleep is crucial for gut motility, maintaining a healthy microbiome, and absorption. Lack of sleep can also activate and worsen the stress response within the GI tract.”
- Stress Management. “Stress can disrupt the gut microbiome, gastrointestinal motility, the immune system of the GI tract, and can also disrupt the absorption of nutrients.”
To begin improving gut health, try incorporating one to two healthy habits at a time. For example, aim for 30 minutes of moderate physical activity every day and/or at least seven hours of sleep every night.
Some of the best dietary sources for fiber include:
Whole grains (oats or quinoa)
Legumes (beans or chickpeas)
Vegetables (especially broccoli or carrots)
Fruits (especially berries or whole apples)
Nuts, chia seeds, and flaxseeds
100 Million Nerve Cells
According to Dr. Kahloon, the gut “carries a large nervous system outside of the brain, meaning disorders of the gut can lead to poor overall well-being and stress.”
Often called the second brain, the enteric nervous system (ENS) is a thin, two-layer lining within the GI tract that includes 100 million nerve cells. The ENS sends neural messages throughout the GI tract and even to the brain’s central nervous system (CNS). This gut-brain connection is revolutionizing gastrointestinal medicine, with evidence suggesting that irritation in the gastrointestinal system can trigger mood changes.
For this reason, antidepressants have been found to provide relief for some chronic stomach diseases like irritable bowel syndrome (IBS), and cognitive behavioral therapy (CBT) can help to improve brain-gut communications and reduce gut hypersensitivity and inflammation.
Screenings and Medical Resources
Regular checkups and annual screenings are vital for maintaining a properly functioning digestive tract. Irritable bowel syndrome, gastroesophageal reflux disease, and colorectal cancer cases are rising – especially in younger adults – but they are also highly preventable and treatable. Experts estimate that over half of colon cancer cases relate to controllable lifestyle factors, and early detection through screening makes treatment extremely effective.
Dr. Shauna Lorenzo-Rivero, founder of the Greater Chattanooga Colon Cancer Foundation (GCCCF), emphasizes that a primary care provider is “the most valuable resource” for anyone experiencing gastrointestinal symptoms. “They can help you with preventative care and lifestyle advice (more fruits/vegetables/exercise and less alcohol/smoking and processed meat/fat/etc.). If diagnosed, your oncologist and/or surgeon is there for you to guide you through the process,” she says.
Experts recommend seeing a specialist if you notice symptoms such as persistent diarrhea or constipation, blood in stool, abdominal pain or cramping, unexplained weight loss, or fatigue.
“Most importantly, if you are 45 or over, get screened,” Dr. Lorenzo-Rivero finishes. “For those without insurance, the GCCCF is an additional resource for colon cancer screenings, care, and treatment through Volunteers in Medicine and Project Access.”
Though GI conditions may feel overwhelming, many can be prevented – and successfully treated – by focusing on overall gut health through healthy habits, timely care, and the right medical support.
Arslan Kahloon MD, FACP, FASGE
Chief, Division of Gastroenterology, Erlanger Gastroenterology
Evan Amonett, DO
Family Medicine, Bradley Primary Care - South
Steven Delaney, MD
Specialist in Gastroenterology, Galen Digestive Health
Shauna Lorenzo-Rivero, MD, FACS, FASCRS, CPE
Colorectal Surgeon and Founder, Greater Chattanooga Colon Cancer Foundation
Meet the Author
Abby Callahan, BA
Abby Callahan is a graduate of the University of Tennessee at Chattanooga (UTC), where she earned a Bachelor of Arts in English with a minor in Spanish and the distinction of Cum Laude. She also graduated Magna Cum Laude from Chattanooga State Community College, earning honors through the Global Scholars Honors Program. Prior to joining CMC Media & Marketing Group as editor/digital content specialist, Abby successfully fulfilled roles in marketing and event planning, as well as strategic communications and storytelling for a wide variety of initiatives. Today, Abby leads ideation, conceptualization, and development of numerous health, wellness, business, sports, and lifestyle articles published in print and online for HealthScope®, CityScope®, and Choose Chattanooga® magazines – premier publications serving S.E. Tennessee and North Georgia.
