APARNAMELE, MD PSYCHOLOGICAL STRESS

says Aparna Mele, MD, Gastroenterologist with Digestive Disease Associates in Wyomissing. Passionate about this topic, we talked to Dr. Mele about strategies to promote a healthy gut and how her nonprofit’s annual Guts and Glory Expo offers visitors a fun, interactive learning experience.

“Our gut bacteria are the BFFs that we didn’t even know we had,” says Dr. Mele. Inside our digestive tracts, “100 trillion species of bacteria are living within, constituting 75 percent of our immune system,” says Dr. Mele. “They aid in the digestion of the foods you eat, absorbing nutrients and using them

Give It Some Time

Dr. Mele also advises taking your time when you eat. “Give quality time for meals; eat slowly to allow more efficient digestion.” She recommends eating small meals during the day and not skipping meals. “Regular meals maintain blood sugar levels, prevent sugar cravings and control hunger.”

Besides drinking plenty of liquids, Dr. Mele advises eating a rainbow of at least five fruits and vegetables daily, since they are packed with vitamins, minerals and fiber. “Eat prebiotics in foods, which feed our friendly gut bacteria and build immunity such as leeks, bananas, onions and beans.” She also suggests focusing on whole more than 90 percent of the serotonin, the hormone that makes us feel happy, is produced in the gut.” This brain-gut connection is also the source of food cravings. “Psychological stress can negatively affect gut health, causing inflammation and emotional eating.” grains for fiber, vitamins and antioxidants.

For optimal gut health, Dr. Mele says, “Eat a variety of fiber-rich foods (like fruits, vegetables, oats, beans, moderately lean meats, fish, eggs, protein and dairy).” She also recommends avoiding saturated fats and limiting alcohol.

“Pre and probiotics help our healthy gut bacteria populations in different ways,” notes Dr. Mele. Probiotics are live microorganisms, while prebiotics are food for these hard-working bacteria. She recommends incorporating both into our diets. “Whenever possible, choose food over supplements to build up your gut army. Probiotics can be found in fermented foods such as yogurt, kombucha (fermented tea), tempeh (fermented soybeans) and sauerkraut (fermented cabbage). Prebiotics consist of fiber and can be found in fiber-rich foods such as fruits, vegetables and whole grains.”

“The key to making healthy food taste good is to utilize ALL THE SENSES,” says Dr. Mele. Whether raw or cooked, keep foods their original color. For an amazing aroma, use aromatic herbs and seasonings. In addition, try combining foods to maximize nutrients and antioxidants. Examples include, “vitamin C and plant-based iron (lemon juice in a spinach salad, apples and lentils), complementary proteins (black beans and rice), and tomatoes and olive oil.”