It’s hard to imagine too much being said on the importance of gut health, but we’re definitely starting to feel the media fatigue as so many more studies and resources become available. So who better to get the best word on what everyone actually needs to do for gut health than someone who supports people with intestinal health on a daily basis: a gastroenterologist.
We tapped Roshini Raj, M.D, a graduate of Harvard College and NYU School of Medicine, board-certified gastroenterologist and author, to find out what her personal routine looks like for gut health.
Name: Roshini Raj, MD author of Gut Renovation: Unlock the Age-Defying Power of the Microbiome to Remodel Your Health from the Inside Out
What I wish more people understood about gut health: Your gut health impacts more than just digestion – it has far reaching effects on almost every aspect of your health, from mood to weight gain, sleep to aging, immunity and more!
My mission in a nutshell: Give people the tools to take care of their gut health so that they are living their best and healthiest lives.
My day typically starts with… 5 minutes of deep breathing, 40 minutes of aerobic exercise and then breakfast: a glass of lemon water and a bowl of fiber cereal mixed with greek yogurt, berries, chia seeds, and ground flax seeds.
I‘d describe my diet as… Colorful, unprocessed and delicious!
My stance on coffee and gut health: Studies have shown that regularly drinking coffee is linked to a healthier microbiome – the phytochemicals in coffee are beneficial both to the intestinal cells as well as the microbiome itself. But, be careful of what you put in your coffee because, if you are loading it with sugar, this can be detrimental to your microbiome. Also, certain gut conditions like acid reflux are made worse with coffee.
3 morning staples for a healthy gut: Yogurt with live and active cultures (to get a dose of probiotics), mixed berries (prebiotics), flax/chia (fiber, omega-3s, antioxidants), water (helps digestion run smoothly).
Lunch is usually… Grilled salmon or chicken with mixed vegetables (spinach, eggplant, mushrooms, red pepper), cannellini beans.
7 gut healthy staples always in my kitchen: Yogurt, frozen berries, fiber cereal, cinnamon, turmeric, raisins, nuts.
Most impactful new research on gut health lately: The mind-gut connection has become more understood as research shows us the two way connection here. As mental health concerns soar I think it is so important to understand how gut health may play a role.
My best advice for those with gastrointestinal problems, but aren’t getting helpful direction from their doctor: Any time you are not getting help from your doctor it is probably time to find a new one. But in the meantime, just keeping track of your food intake, sleep and exercise habits may clue you in to what is going on – since all of those greatly impact gut health.
Gut health supplements I’m taking or want more people to know about: I recommend Bellway fiber for those days when you don’t feel like you are getting the recommend daily amount of fiber (which is sadly most days for many Americans). You can try Bellway for 20% off in any flavor with this link.
My workout lately: I either do 40 minutes on the elliptical machine plus 10 minutes of core and exercises or a 30 minute HIIT workout.
Dinner is usually… Stir fry tofu with vegetables or chickpea pasta with walnut pesto and chicken.
Late night snacks: Yay, Nay or Depends? I don’t recommend eating right before bed especially of you are prone to acid reflux but an evening snack I like is air popped popcorn with garlic salt—great source of fiber.
Nighttime routine for optimizing gut wellness: Good sleep is great for your gut so I turn off devices and/or put away my phone at least 30 minutes before bed. I read for about 20-30 minutes to relax my mind, put in my earplugs, turn on the noise machine, and go to sleep.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This story is brought to you in partnership with Bellway. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.