When people tell you to listen to your gut, they might actually have a point—But maybe not for the reason that you think.
Often referred to as the body’s “second brain” the gut plays an important role, not only in the process of digestion, but also in immune function—It even affects our moods, behaviours, and brain functioning.
In fact, a massive 70 to 80 percent of our immune system, which helps the body fight off infections and disease, and 95 percent of the body’s serotonin, a neurotransmitter responsible for regulating mood and emotional well-being, is located directly in our gut.
The annual arrival of World Digestive Health Day 2023 (WDHD) is the perfect opportunity to learn more about the importance and role of your gut in the overall health of your body, as well as 5 simple ways that you can improve your digestive system for improved health and happiness.
When is World Digestive Health Day 2023?
World Digestive Health Day is on 29 May every year.
This year, WDHD takes place on a Monday.
What is World Digestive Health Day 2023?
World Digestive Health Day is an annual observance dedicated to promoting awareness and understanding of digestive health issues worldwide. It aims to empower individuals with knowledge to prevent and manage digestive disorders, ultimately contributing to improved overall well-being.
By highlighting the significance of digestive health, WDHD encourages individuals to adopt healthy habits such as maintaining a balanced diet, regular physical activity, avoiding tobacco and excessive alcohol consumption, and seeking timely medical attention for digestive symptoms.
It also serves as a platform to advocate for improved access to healthcare services and promote research advancements in the field of gastroenterology.
Launched in 2004, WDHD was created by the World Gastroenterology Organisation (WGO), an international federation of gastroenterology associations, in celebration of their 45th anniversary.
Each year, the WGO selects a specific theme related to digestive health that serves as a focal point for awareness campaigns and activities.
What is the World Digestive Health Day 2023 Theme?
The World Digestive Health Day 2023 theme is “Your Digestive Health: A Healthy Gut from the Start.”
According to WGO, “The aim of the World Digestive Health Day (WDHD) 2023 campaign is to educate the public about the normal functions of the GI tract and ways to keep it healthy, with a focus on healthy eating from infancy thru adulthood.”
Their “goal is to promote a healthy gut for life going forward rather than focusing on diseases and looking for their causes.”
The importance and role of diet in maintaining a healthy gut cannot be overstated, and this is why the WGO will aim to educate parents and carers through providing them with “the evidence-based guidance on the elements of a healthy diet.”
Specifically, the WGO “will focus on the need for adequate protein, promoting fiber, and limiting sugary food and drinks.”
During this campaign, the WGO plans to “Develop educational and training materials based on the latest recommendations for healthy eating and distribute to physicians including gastroenterologists and surgeons, dieticians, other health professionals, and the lay public.”
5 Ways You Can Help Achieve a Healthy Digestive System and GI Tract
1. Start with the Source—Eat a healthy, balanced diet full of plenty of fibrous fruits and vegetables.
Having a healthy digestive system starts with the source—the types of foods that we put into our bodies. As they say, “we are what we eat,” and this especially is true when it comes to gut health.
A well-rounded diet provides essential nutrients, fibre, and antioxidants that help support the digestion process for optimal digestive health. Additionally, nutritious foods assist in the overall health of our bodies in the following ways:
- Promotes a diverse gut microbiota
- Provides prebiotics and probiotics
- Enhances nutrient absorption
- Supports immune function
- Reduces inflammation
- Helps maintain a healthy body weight
These are just some of the many reasons why it is so important that we strive to consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in our daily lives.
The following foods are known to be especially helpful in supporting our digestive systems:
- Whole grains such as oats, brown rice, and quinoa
- Fruits such as berries, watermelon, papayas, oranges, apples, prunes, and pears
- Broccoli, Brussel Sprouts, cucumbers, fennel, and leafy greens
- Legumes such as beans and lentils
- Nuts and seeds such as chia seeds and flaxseed
- Ginger and peppermint
On the same token, it is also important to know what not to eat so that you can cut back on the foods that can contribute to digestion issues such as the following:
- Processed foods
- Sugary snacks
- Fatty foods
- Spicy foods
- Fried foods
- Artificial sweeteners
- Dairy products
- Carbonated beverages
- Caffeine
- Alcohol
Overall, unhealthy food choices can disrupt the normal functioning of the digestive system, contributing to digestive discomfort and inflammation and increasing the risk of developing chronic digestive disorders.
While it is okay to indulge in these foods occasionally in moderation, remember that the benefits of maintaining a healthy and balanced diet for the long term will contribute more to your overall well-being, helping you feel like the healthiest and happiest version of yourself.
2. Balance Your Bowels—Promote a balance of good gut bacteria with probiotics and prebiotics.
On top of ingesting essential nutrients, fibre, and antioxidants to promote good gut health, it is important that you incorporate probiotics and prebiotics into your diet to promote a healthy gut microbiome.
Prebiotics are types of dietary fibres that serve as food for beneficial gut bacteria. They are found in foods like onions, garlic, bananas, and asparagus.
Probiotics, on the other hand, are live beneficial bacteria or yeasts that can be consumed through fermented foods such as yoghurt, kefir, sauerkraut, and kimchi. Including prebiotic and probiotic-rich foods in your diet helps promote a healthy balance of gut bacteria.
3. Tummy-Treating Techniques—Set a schedule and practise portion control and mindful eating.
Not only does what we eat matter, but the way in which we eat it is essential to the overall health of our GI tracts.
For example, maintaining a consistent eating schedule and establishing set mealtimes helps regulate the body's internal clock, also known as the circadian rhythm.
This regularity allows the digestive system to anticipate and prepare for incoming food, optimising its function and releasing the necessary enzymes in a timely manner—Thus, improving the breakdown and absorption of nutrients, leading to more efficient digestion.
Furthermore, practising mindful eating and portion control can help move along the process of digestion, as overeating can strain your digestive system, leading to discomfort and indigestion.
Remember to be fully present with limited distractions and heightened self-awareness during every eating experience. Pay attention to portion sizes and eat slowly, savouring each bite of your delicious food.
This mindful eating technique allows you to better recognise when you're full, reduces the likelihood of overeating, and helps you avoid the aggravating discomfort of indigestion or feeling overly full.
4. Flush Out Food with the Help of H20—Stay hydrated by drinking plenty of water.
Our bodies are composed of about two-thirds water, so naturally, staying hydrated and drinking plenty of water is essential to countless of our bodily functions, including—of course—the digestive system.
Drinking an adequate amount of water on a daily basis helps lubricate our intestines, promote a smooth passage for the foods we eat, facilitate the absorption of nutrients, activate digestive enzymes, and flush out the toxins from our systems.
Water also plays an essential role in softening our stools and making them easier to pass, allowing us to maintain proper digestion and prevent painful and uncomfortable constipation.
To learn more helpful tips on how to incorporate drinking more water into your daily routine, click here.
5. Stimulate Your Stomach—Move your body to move your digestive system with regular exercise.
We all have felt the familiar pain and discomfort of indigestion at some point in our lives that can cause the suffering of unpleasant symptoms such as constipation, nausea, vomiting, bloating, excessive gas, abdominal pain, heartburn, acid reflux—and let’s not forget grumpiness.
One effective solution to stimulating your stomach’s system is exercise.
This is because, among several other health benefits, regular physical activity helps stimulate the muscles in your GI tract by increasing the rhythmic contractions of the muscles.
This process is called gut motility. When you improve your gut motility, you are helping facilitate movement of food through the digestive system.
In other words, when you move your body, you are in fact also encouraging movement in your gut.
Remember that when caring for your gut by leading a healthy lifestyle, you will not only feel better physically, but also mentally, allowing you to become the healthiest and happiest version of yourself—From the inside out.
