Improve gut health with probiotics, prebiotics, fibrous foods, water: doctor

Here’s a gut check — new research reports that Parkinson’s disease may begin in the gut.

A study led by Harvard-affiliated Beth Israel Deaconess Medical Center found that damage to the lining of the upper GI tract from stomach ulcers or gastroesophageal reflux disease, commonly known as acid reflux, may increase Parkinson’s risk by 76%.

And Duke Health researchers recently noted that gastrointestinal symptoms such as constipation can often precede declining motor skills in Parkinson’s patients.

Now, California gastroenterologist Saurabh Sethi is sharing four simple ways to quickly improve gut health. In a TikTok post shared this week, he recommends consuming probiotics, prebiotics, high-fiber foods and more water.

Slowly introduce these elements into your diet to see how your body responds.

Probiotics

Our gut microbiome — the collection of bacteria, viruses and fungi in our digestive system — breaks down complex carbohydrates and proteins from food, producing vitamins and essential nutrients that can benefit overall health.

Probiotics are live bacteria and yeasts that can improve the composition of the microbiome by promoting the growth of beneficial bacteria.

Sethi suggests consuming probiotic-rich foods such as yogurt, particularly a traditional Indian kind known as dahi; kefir, a fermented milk drink; kombucha; kimchi and idli, a savory rice cake.

Prebiotics

Prebiotics are special plant fibers that act as fuel for probiotics to grow and thrive.

Sethi proposes consuming prebiotic foods like garlic, onions and asparagus. But, beware of some malodorous side effects.

High-fiber foods

Besides feeding probiotics, fiber facilitates smooth and regular bowel movements, helps control blood sugar, lowers cholesterol and reduces the risk of heart disease and stroke.

Sethi advises consuming 30 grams of fiber daily via foods like chia seeds, berries and oatmeal.

“People who eat more fiber live longer, have less acid reflux and less constipation,” Sethi explained.

The American Heart Association recommends getting at least 25 to 30 grams of daily fiber, though most Americans typically only consume 15 grams a day.

More water

“Fiber and water go hand in hand. Fiber absorbs water,” Sethi noted. “Aim for around eight glasses of water daily.”

Eight 8-ounce glasses of water a day have long been the gold standard for hydration, though some experts recommend ½ an ounce to 1 ounce of water per pound of body weight each day.

Hydration needs can vary based on body size, metabolism, diet, weather and activity levels.