Tips to Help Men Heal Their Digestive Tract

By Gastro MD

It’s a common misconception that men are more prone to gut-related health problems because they’re more likely to have belly fat around the midsection. However, both men and women are at risk of developing gastrointestinal-related health issues. And the reason why women are less likely to have a potbelly is that they have more subcutaneous fat, which means excess weight is carried in their butts, thighs and arms. Men have less subcutaneous fat and end up storing fat in their bellies.

However, it’s also untrue that only men with big stomachs have gut issues. Digestive tract problems can exist even in men who look physically fit on the outside.

Any man should understand that there is an imbalance in their gut when they begin to feel chronic abdominal discomfort, diarrhea, constipation, gas, bloating, acid reflux and other gastrointestinal issues.

Here are some diet and lifestyle changes men should consider to improve their digestive health:

1. Stay hydrated

Increase your intake of fluids to prevent constipation. Your body needs adequate levels of liquids to dissolve the nutrients for absorption into the bloodstream. Water is best, but you can also meet your fluid intake needs by consuming fruits and vegetables high in water content, such as melons, pineapple, broccoli and celery.

2. Exercise regularly

Regular exercise not only helps you maintain a healthy weight and prevent abdominal obesity, but it also helps strengthen the digestive tract. Exercise stimulates the gut, increasing intestinal activity by increasing blood flow to the muscles. Engaging in physical activities often also helps to enhance gut flora and bring balance to the good and bad bacteria in your gastrointestinal system.

Working out also helps relieve stress, another factor that affects digestion. However, sports medicine professionals have found that vigorous exercises may not be the best for those with existing digestive orders; it may be best to choose mild to moderate workouts.

3. Avoid processed foods

Highly processed foods like meat products, microwavable meals and canned vegetables can create an imbalance in the gut microbiome by altering the bacteria and how they metabolize. This may lead to inflammation, causing various issues in the digestive tract.

4. Manage stress

The gastrointestinal tract has its own network of neurons and is partly controlled by the brain and central nervous system. Stress hormones can wreak havoc on your gut by increasing stomach acids and decreasing blood flow, leading to an imbalance of gut bacteria and inflammation. Some stress management techniques include exercise, meditation, yoga and hobbies.

5. Mind eating choices and habits

Eating too quickly and not chewing your food well can lead to bloating, heartburn and indigestion. Chew your food well to break it down into smaller, digestible pieces. Chewing also produces more saliva, which helps enzymes process the food in your stomach more efficiently.

Choosing an anti-inflammatory diet composed of fruits, vegetables, healthy fats and fiber is best for your digestive tract. Your body is well equipped to digest real food, but it struggles to break down processed foods filled with additives, preservatives and chemicals that increase gut inflammation.