Dr. Trisha Pasricha wants everyone to experience “poophoria,” the joy of a healthy digestive system.
Your gut health is the key to improving your overall health and well-being, according to Pasricha’s new book “You’ve Been Pooping All Wrong.”
As a gastroenterologist and professor at Harvard Medical School, she works with patients on simple, everyday habits for gut health, and said you don’t need expensive pre- or probiotic pills to see a difference.
“The gut health supplement industry is so loud in our feeds, it hijacks the conversation and takes you away from getting other kinds of diagnostics,” she told Business Insider. “It’s a distraction in some ways from actual proven treatments.”
Instead, she recommends starting with everyday habits she follows herself, such as eating more fermented foods and fewer processed foods.
“It is remarkable how most people get some percent better just doing that for a month,” Pasricha said. “Once you see how much better you feel, it can motivate you.”
A simple 4-step diet for better gut health
Pasricha said it’s a common misconception that the gut is just plumbing.
Your digestive system does more than process food and waste, thanks in part to the gut microbiome, a community of beneficial bacteria that help regulate digestion, immunity, and other key functions. These microbes are also linked to overall health, including energy levels and mood, meaning what you eat can help or harm them.
“Your gut is a brain. It is this very sophisticated organ that has these really wonderful, intricate pathways by which it will influence the entirety of your health,” Pasricha said. “Once you understand that science, your whole health will get better, not just your gut health.”
Pasrischa said the best habits to support gut health include:
- Cut back on drinking: Breaking down alcohol causes inflammation and creates by-products that can be toxic to your gut microbiome, throwing the delicate balance of bacteria into chaos.
- Cut out ultra-processed foods: Refined carbohydrates, packaged foods, and sweet or salty snacks are often high in fats, sugar, and salt and tend to be low in fiber, which supports a healthy gut microbiome.
- Focus on eating whole foods: In contrast, getting a range of veggies, nuts, whole grains, legumes, and fruits provides plenty of nutrients for you and your microbes to thrive.
- Introduce fermented foods into your diet: Yogurt, kefir, kimchi, and sauerkraut contain live bacteria that can bring more diverse microbes to your gut.
There’s one supplement worth your money
While Pasricha isn’t generally a fan of gut health supplements, she makes one exception: psyllium husk.
Derived from a type of seed, it’s rich in fiber, which supports healthy digestion, helps manage blood sugar, and helps regulate appetite.
Dietitians recommend about 21-25 grams of fiber per day for women and 30-38 grams per day for men, but most Americans get as little as 10 grams per day on average.
To make sure she gets an A+ on her daily fiber goal, Pasricha said she takes two teaspoons of psyllium husk a day, about eight grams of fiber (nearly a third of the daily recommended goal).
“It’s the easiest thing to take,” she said.
It’s also one of the cheapest high-value supplements, costing as little as 20 cents per serving (or less). As a bonus, psyllium husk can help you feel fuller and stave off cravings throughout the day.
However, to make the most of your psyllium husk, take it with plenty of liquid, according to Pasricha. “If you don’t put it in enough water, it can start to bulk up too quickly, and you can even get constipated. That’s not what you want,” she said.
Her habit is to mix it with coffee, which isn’t popular since it can create a gel-like texture if left to sit for too long. It works for her, since she chugs her coffee quickly for a boost between patients.
Pasricha said getting enough fiber in her diet has become a non-negotiable for her health.
“I’ve started asking myself this question: What have I done to feed my microbiome today?” she said. “That’s something that just wouldn’t have been a huge priority for me 20 years ago.”
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