I asked an expert of intestinal health about her three top tips for a happier, healthier digestive system

Little by bit, scientists disguise the secrets of intestinal health, and the more we learn, the more we see how much the microorganisms living in our intestine are responsible and things influence the mood to the health of skin to hormone production.

Two people who have experienced science first -hand are Alana and Lisa MacFarlane who participated in the Twinsuk study and found that their intelligence was much different despite the twins.

They created the intestine to demystify the topic and help people improve their belly health. They also wrote books, presented Tummy-Stroll TV and started a 100-day app-based program.

I spoke to Alana MacFarlane, who shared their three top tips to improve their intestinal health, warned that they should not expect things to change overnight.

“Unfortunately, there is no quick solution in the event of intestinal health,” says MacFarlane. “They are simple swaps and habits over a long period of time.”

1. Get to know your droppings

With something that the Bristol chair diagram is called, you should regularly check what your intestinal movements look like.

“We should all be about three or four,” says MacFarlane. “I think the POO tabu is real and it is time that we have banished it because her feces is a brilliant indicator of your intestinal health.”

(Photo credit: Kinga Krzeminska / Getty Images)

If you know what a normal intestinal movement looks like for you, it can be helpful if you are right with your digestive system. If you also lead a nutritional diary, you can start noticing trends or identifying foods that trigger certain changes.

MacFarlane adds that there are red flags that you should also look for, like blood in your chair, which can indicate a medical problem that you should address with a medical specialist.

2. Eat more fiber

Prebiotic fiber are the food that makes up the community of microorganisms that make up our intestinal migrobioma. “If you don't feed these mistakes, don't do your jobs,” says MacFarlane.

The intestinal microbioma helps us digest our food and extract important nutrients and to disassemble them into their basic parts so that they can be absorbed and used in our body. Therefore, it is important to keep them well.

However, 95% of Americans do not achieve the recommended intake of 25 to 30 g fiber per day.

“We have all fiber, we just don't get enough,” says MacFarlane. Fortunately, there are some simple swaps that you can do to gradually increase your fiber intake. The replacement of white pasta, rice and bread for whole grain options is a great starting point. For example, white bread contains 2.7 g fiber per 100 g compared to 6 g fiber in whole grain bread: more than twice as high as the fiber.

“If you have a problem like IBS or IBD, you have to talk to your clinic about fiber, as this can affect people in different ways. You may have to start slowly and work up to a higher amount, ”says MacFarlane.

A woman sits behind a desk in an apparently doctor's office and we see her over the doctor's shoulder. She presses her hands on her stomach and is in the middle of the language.

(Credit: Getty Images)

3. Drink more water

“We all know that we have to drink more water, but none of us get enough,” says MacFarlane. Fiber binds with water and gives your chair a lot of mass. It is therefore important that you drink a lot of water with your fiber to avoid constipation. If you do not do this, the fiber has nothing to rinse through its digestive system, which is why these hard chairs are so difficult to survive.

About our experts

About our experts

Alana MacFarlane

Alana MacFarlane is a moderator, DJ, author and co -founder of the abdominal game with her twin sister Lisa. The intestinal stuff has an experienced team of scientists, nutritionists, nutritional areas and doctors who work together to cut part of the misinformation and pseudosciences in connection with intestinal health and raise people how they can better take care of their unique microbiome.

I asked an expert of intestinal health about her three top tips for a happier, healthier digestive system

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