Top 5 Gut Health Tips and Habits for Men

Your digestive health can affect how you feel throughout the day. For example, do you feel like you need to have a bowel movement, do you experience uncomfortable fullness, or does your stomach feel upset after eating a particular food or drink? 

Sometimes, symptoms such as occasional bloating, constipation, diarrhea, heartburn, or other changes in your bowel habits are related to something you can change, or they may be a sign of a condition that needs to be evaluated. 

It’s important to maintain healthy habits for normal bowel function, although some persistent or severe symptoms may need medical treatment. Here are 5 tips that can help men support better digestive health, and when it’s best to consult a gastroenterologist.

Estimated reading time: 5 minutes

1. Eat plenty of fiber

Fiber is essential for a healthy digestive system because it helps push stool through the intestines, and it may help prevent or treat constipation. 

The recommended daily fiber intake is 38 grams for men ages 50 and younger and 30 grams for men ages 51 and older.  

Some good sources of dietary fiber are whole grains, beans, lentils, fruits, vegetables, nuts and seeds. Eating several fiber-rich foods during a meal may help you reach your fiber goals without needing a supplement. 

However, for some people, rapidly switching from a low-fiber diet to a high-fiber diet may cause gas or bloating. You should gradually add more fiber to your diet over time and increase your fluid intake at the same time.

Resource: mayoclinic.org

2. Keep up with hydration

Staying hydrated is important for maintaining normal digestion, and water is needed to make fiber more effective. Getting enough fluids can also soften your stool, making bowel movements easier. 

It’s easy to become dehydrated when you’re at work, traveling, exercising, or spending time outdoors. 

For those living in a dry, high-altitude climate, staying well-hydrated is particularly important, and gut health resources note that you may need more fluids in hot or dry environments. 

The amount of fluid you need depends on your body size, health, activity level, medications, and environmental conditions. 

Be sure to talk to your health care provider to learn how much water you should be drinking each day.

3. Watch for food and drink triggers

There is no single diet that works for everyone’s digestive system. Some people discover that eating certain foods or drinking certain beverages may cause gas, bloating, diarrhea, constipation, or reflux, while others can consume those same items without a problem.  Writing down a simple food and symptom diary may help you spot patterns. 

Note what you ate, what symptoms you had, when they happened, and whether anything about the meal or snack may be associated with your symptoms (such as the portion size or time of day). 

If your symptoms continue, this diary can provide useful information for your physician, and if you have frequent heartburn, you may want to watch out for common triggers of acid reflux. 

Restrictive diets can prevent you from getting the nutrients you need, and persistent symptoms may have an underlying cause that should be evaluated by your doctor.

4. Be Active and Manage Stress

Being physically active can help with bowel regularity. The National Institute of Diabetes and Digestive and Kidney Diseases says that physical activity may help relieve constipation. 

You don’t have to commit to intense exercise every day. Walking, cycling, hiking, lifting weights, or another form of exercise that you enjoy can help you stay more active. Stress may play a role in your digestive health. 

Some people notice more abdominal pain, changes in their bowel movements, or heartburn when they are stressed. 

Stress management and physical activity are important parts of digestive health, according to Associates in Gastroenterology.

5. Take Digestive Symptoms and Screening Seriously

An important part of maintaining a healthy gut is knowing when a symptom warrants a doctor’s visit. 

Changes in bowel movements, blood in your stool, chronic abdominal pain, unexplained weight loss, chronic diarrhea, recurrent constipation, or heartburn that persists should be reported to your doctor.  Men also need to consider the risk of colon cancer. 

The National Cancer Institute reports that rates of colon cancer are higher in men than women. 

The latest guideline in the U.S. recommends that most adults who are at average risk of colorectal cancer start screening at age 45. 

Some people should begin screening earlier or be screened more frequently if they have a personal or family history of colorectal cancer or polyps, inflammatory bowel disease, or a number of hereditary syndromes. Your healthcare provider can help you choose the best colorectal cancer screening test and schedule for your risk factors.

When Should Men See a Gastroenterologist?

Occasional gastrointestinal symptoms may happen, but it is important to have ongoing, recurrent, or bothersome symptoms evaluated. 

A gastroenterologist can evaluate your symptoms and determine if you need further testing or treatment. 

Associates in Gastroenterology treat digestive disorders including GERD, IBS, Crohn’s disease, ulcerative colitis, celiac disease, liver disease, and colorectal cancer. 

The practice provides diagnostic testing services such as colonoscopy and upper endoscopy to patients in Colorado Springs and surrounding areas.

Resource: gi.org

Keep Your Digestive Health Up in Colorado Springs

Healthy habits you can continue can contribute to good digestive health. Getting enough fiber, hydrating well, identifying food triggers, staying active, and following recommended screening guidelines can all help you maintain good digestive health. 

Contact Associates in Gastroenterology to schedule a consultation if you are experiencing ongoing changes in your bowel movements, abdominal pain, heartburn, blood in your stool, or if you are wondering if it is time for colorectal cancer screening.