The Dr. Oz Gut Check Challenge

This part's easy. We're not even asking you to make changes yet. Just go about your normal routine and pay attention to how you feel. Does your triple turkey club at lunch have you slumped over your desk at 4? Did you forget to drink water today and end up with a headache by bedtime? Taking the time to watch how your body reacts to the treats and nutrients we give it helps us all understand how changing what we eat can be a big boon to our digestive health.

Be on the lookout for:

Enzyme deficiencies When your intestines lack important enzymes to metabolize certain foods, such as milk lactose, grains, or beans, the food passes through your stomach undigested and arrives in the large intestine where bacteria break it down, releasing the gas that causes pain and bloating. The 2 most common are lactose intolerance  (the inability to digest the milk sugar, lactose) and gluten intolerance (the inability to digest gluten, found in wheat, rye, and barley).  If you discover that one of these is causing discomfort, there are simple changes you can make that will have you feeling a whole lot better. For instance, if milk is bothering you can try getting your calcium from yogurt, which contains the enzymes you may be lacking and may help you digest dairy. If wheat appears to be the troublemaker, try the many gluten-free products that are available now and see how you feel.

You've probably heard the latest health food buzzword, probiotics. These are living organisms (good bacteria) that can populate your gut and help balance your gut microflora that could counteract the work of the bad bacteria. There's a lot of research being done on probiotics, and scientists agree certain probiotics can help regulate the digestive system and improve digestive comfort.

The 2 most common probiotic cultures are Lactobacillus GG and Bifidus Regularis (Bifidobacterium lactis) and they can be found in certain foods such as some yogurt or in supplements. It's important to know that probiotic benefits are specific to each strain and to each product and should be shown in clinical studies.

Try this yogurt parfait recipe:

Spoon your favorite flavor of yogurt on the bottom of a clear parfait dish
If you use plain, drizzle agave nectar over the yogurt
Add a single layer of raspberries or blackberries
Sprinkle heart-healthy granola with flaxseeds or sliced almonds over the berries
Add another layer of yogurt, (drizzle more agave nectar if using Plain)
Add another layer of raspberries
Sprinkle with more granola

Beyond keeping us from fitting into our favorite jeans, fatty and fried foods are hard to digest, slow the process way down, and tax a system that would otherwise run well.

Ways to cut back

• Choose meats that are lower in fat such as chicken and turkey and go for lean cuts of pork.
• Switch from whole or reduced fat dairy to low fat or non-fat.
• Replace butter and margarine with olive oil.
• Skip the fries and onion rings and try baked potato chips (although these can be loaded with sodium, so most days, opt for a healthier side salad.)

Fiber is the traffic cop that also helps keep everything moving smoothly in your intestines. By increasing the weight and size of your stools, and softening them, fiber helps them pass quickly through your system. Without fiber, you get the gas, gridlock, and occasional discomfort of constipation.

The bottom line? Make fiber a regular part of every day, and you will be regular every day. The average woman needs about 25 grams of fiber daily, but shooting for 30 grams is a great goal. In general, you want to add fruits, raw vegetables, whole grain breads, cereals, nuts and beans to your diet.

More Foods that Move You

• Artichokes, 10 grams of fiber
• Bulgur wheat, 8 grams of fiber
• Navy beans, 19 grams per cup
• Oatmeal, 8 grams per cup
• Raspberries, 8 grams per cup
• Lentils, 16 grams per cup

Don’t make us say it again, because we will. There’s almost nothing better for your digestive system and your overall health than water. In fact, just like not eating enough fiber, drinking too little water slows down your digestive system significantly.

How do you know if you are getting enough? When your pee is clear all day long.

Nobody likes to be rushed, and your digestive system is no exception. In fact there are lots of steps in the process that only work when you eat at a slower pace. Some of the key ways your body sends the signal to your brain that you’ve eaten enough and are satisfied take a little time to kick in. When you zone out to TV and shovel your mashed potatoes in, the poor guys don’t get a chance to do their job, leading you to overeat and end up a stuffed, uncomfortable couch potato.

How you can help

Chew each bite at least 20 times. That gives your stomach plenty of time to prepare to properly digest the nutrients you are giving it and slows down your eating, so your body has a chance to tell you when you’ve had enough.

Don’t eat in front of the TV or the computer. Studies show that when people are distracted while eating (such as by the big game or the latest post from a Facebook friend) they eat significantly more than when they are at a dinner table, focusing on their food. Besides, dinnertime is when you can catch up on all your kids’ school gossip!

You know how you wish there was a magic cure for everything? Well there is – exercise. Aerobic exercise helps your digestive system by bringing more blood flow to the area, helping your organs work more efficiently, and can even tone the walls of your colon (who knew?).

Work up to 30 minutes of exercise daily. Here are some ideas: walking, cycling, swimming, using an elliptical trainer, climbing the stairs in your house, or having a nightly family dance party. If you’re feeling ambitious, try Dr. Oz’s ritual 7-minute workout.

Now that you’ve got your system in good operating order – you’re sleeping better, feeling energized, and fitting into those jeans – you have less to complain about and something to brag about. Tell your friends how you took the Dr. Oz Digestive Health Challenge, made a few simple changes, and share how much better you feel.