Gastroenterologists Reveal the Exercises They Do To Reduce Gut Issues

Gastroenterologists have revealed the exercises they do to help ensure a healthy digestive system.

The exercises we perform can have a huge impact on our gut. And if we don’t do enough, it can cause a range of difficult symptoms.

“Exercise in general is good for the mind and body, including the gastrointestinal system. Being sedentary can lead to a variety of gastrointestinal issues [including] constipation, hemorrhoids, excess weight gain and is seldom a good bet,” James H. Tabibian, a gastroenterologist at Adventist Health Glendale, told Newsweek.

Regular exercise has a positive effect on the gut microbiomes in the body, which helps healthy digestion. Being too sedentary can also cause a slow transit of food through the gastrointestinal tract. This leads to constipation and reflux. Constipation occurs when a person generally has fewer than three bowel movements a week, according to Mayo Clinic. It’s very common and can be caused by various factors. One of the main ones is a lack of exercise.

So what are the best exercises you can do to avoid this?

“Both cardio and exercises that combine mindfulness (such as yoga) help bloating first by helping the gastrointestinal tract more and second by raising the threshold for discomfort and helping with overall wellbeing,” Toufic Kachaamy, interventional program specialist, chief of medicine and director of gastroenterology and endoscopy, at the City of Hope in Phoenix, told Newsweek.

Exercises that help the gut do not have to be intense, experts say. In fact, gentle breathing exercises can do wonders for uncomfortable digestive symptoms like bloating.

Vincent Ho, a clinical academic gastroenterologist at Western Sydney University, who also goes by the Gut Doctor online has one particular exercise that works well.

“One of the most effective exercises for the gut is diaphragmatic breathing exercises. This is a type of deep breathing technique also known as belly breathing,” Ho said. “There are a number of variations of the technique but essentially they all revolve around the stomach rather than the chest moving with breathing. In diaphragmatic breathing exercises, we’re focusing on paying attention to each breath and this actually helps to relax the mind and reduce stress. But importantly it’s been shown to reduce gut symptoms such as abdominal discomfort, bloating, urgency and constipation. It’s a great exercise but does take a bit of time to get experienced with it.”

Other than exercise, incorporating certain things into your diet is a sure way of keeping digestive problems at bay.

Experts previously told Newsweek that fast food is always best avoided, as it generally contains ingredients that can mess with the digestive system if consumed too regularly.

“I tend to avoid burgers and chips as these are high in processed and animal-derived fats which can lead to higher numbers of gut bacteria that can be more harmful to the gut,” Ho said.

He also advices avoiding FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are all carbohydrates that are hard to absorb into the small intestine. FODMAP foods include dairy, and wheat-based products such as bread, cereal, and crackers.

Cutting these out can have a hugely beneficial effect when trying to avoid uncomfortable symptoms like bloating.

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