Throughout my life, I have faced persistent challenges related to my gastrointestinal health. Even in my early years, anxiety often manifested in the form of stomach discomfort. Coupled with my selective eating habits, the limited intake of fruits and vegetables likely exacerbated my gastrointestinal issues.
As I transitioned into college and early adulthood, my health concerns escalated. I received treatment for ulcers and other ailments linked to poor gut function. Over time, my symptoms intensified, leading to a cycle that severely restricted my daily activities, social life, and overall happiness.
Seeking a solution
Determined to find answers, I consulted my physician, who ultimately diagnosed me with Irritable Bowel Syndrome (IBS). Her recommendation was to adopt a FODMAP diet, which limits certain short-chain carbohydrates found in foods such as cruciferous vegetables, grains, and dairy products, known to trigger my symptoms.
Regrettably, as I followed this guidance over the next three years, I found myself eliminating more and more foods. As my symptoms worsened, I didn’t realize that this reduction in dietary variety was starving the beneficial bacteria in my gut, leading to an imbalance that hindered my ability to digest food effectively and absorb essential nutrients.
A new diagnosis
Frustrated and seeking further help, I returned to my doctor and was referred to a gastroenterologist. After conducting various tests to rule out numerous conditions, I was diagnosed with Small Intestine Bacterial Overgrowth (SIBO). My treatment plan included a potent antibiotic aimed at eliminating the excess bacteria in my gut for a two-week period, followed by a probiotic regimen to help restore my gut microbiome, the complex community of bacteria and microbes essential for nutrient processing.
Finding a better path
In my quest for improved health, I delved into research on how to cultivate a thriving gut microbiome. This led me to a transformative video by Dr. Sean Spencer, a gastroenterologist and physician scientist at Stanford University. His insights were exactly what I needed.
Dr. Spencer advised against relying on packaged probiotics or supplements to restore gut diversity. Instead, he suggested incorporating a wide range of plants into my diet, aiming for thirty unique plant varieties each week. Furthermore, he emphasized the importance of consuming at least thirty grams of fiber daily, along with obtaining prebiotics and probiotics from fresh and fermented foods.
The power of variety
Initially, the idea of consuming thirty different plants weekly felt daunting. However, I realized that “plants” encompass much more than just fruits and vegetables. This category includes herbs, spices, legumes, grains, nuts, and seeds—essentially any whole, unprocessed food derived from plants.
By preparing a simple salad with an assortment of greens, tomatoes, cucumbers, and chickpeas, I could easily incorporate ten different plant types into one meal. The key to success was rotating these plants regularly, requiring a fresh supply of ingredients and pantry staples. While it took some effort to explore the vast array of options, I soon discovered it was not only achievable but also enjoyable.
Listening to your body
When increasing fiber intake, it’s crucial to do so gradually to avoid overwhelming the digestive system. Listening to your body and making adjustments at a comfortable pace is essential, as this is a long-term lifestyle change.
Expanding my repertoire of grains became an exciting challenge. I began experimenting with quinoa, farro, and barley, which helped me meet my goal of thirty plants each week.
Incorporating prebiotics and probiotics
To further enhance my gut health, I included a variety of nuts and seeds, such as walnuts and pumpkin seeds, into dishes and snacks. I also switched to long-rise sourdough bread, which undergoes a prolonged fermentation process that enhances nutrient absorption and produces beneficial prebiotics.
Additionally, incorporating fermented foods like sauerkraut, yogurt, and kimchi provided my gut with a healthy dose of probiotics. A few tablespoons each day became a simple addition to my routine.
Maintaining progress and hydration
To boost my fiber intake, I opted for an edible supplement made from dehydrated foods, offering a convenient way to start my daily fiber goal. I also learned that a medium bowl of popcorn packs around three grams of fiber, while a cup of granola with berries and yogurt contains about six grams.
Keeping a dietary log helped me track my daily fiber consumption and the variety of plants I included in my meals. Over time, this practice became second nature, allowing me to enjoy the benefits of my new eating habits.
Lastly, staying hydrated is essential for digestive health. I’ve learned to be cautious of sugary, caffeinated, or carbonated beverages, as they can disrupt digestion. Prebiotic foods like unripe bananas and cooled, cooked rice also became staples in my diet.
In conclusion, my journey toward better gut health has been challenging yet rewarding. By embracing a diverse, plant-rich diet, I’ve experienced significant improvements in my overall well-being. While the road to recovery can be daunting, the benefits of a healthy gut are worth the effort. Remember, managing stress through practices like meditation and spending time in nature is also vital for maintaining gut health.