Challenging oneself to eat spicy food and sharing proof of it has become a culinary trend among some younger generations. Many people take pride in their tolerance for spicy food, even adding capsaicin or ghost pepper to spicy ramen. However, health experts are voicing concerns about extremely spicy and salty eating habits. If such habits persist over a long period, there is a high likelihood of causing health issues in the digestive system. Every year, May 29 is designated as 'World Digestive Health Day' to raise awareness of the importance of gut health and to encourage preventive lifestyle improvements. In today's world, where spicy and salty foods have become a daily routine, here are some practical tips to protect your gut.
Spicy Food on an Empty Stomach Can Irritate the Intestinal Mucosa and Damage the Gut Barrier
Diarrhea, a common symptom experienced after eating spicy food, is caused by capsaicin, the compound responsible for the spicy taste. Capsaicin stimulates the intestinal mucosa, promoting bowel movements and interfering with water absorption. As a result, unabsorbed water is excreted in the form of loose stools. Continuous irritation of the intestinal mucosa increases the risk of inflammation and negatively affects gut barrier function and the balance of the gut microbiome.
Spicy food causes even greater damage when consumed on an empty stomach. If you cannot avoid eating spicy food, it is recommended to eat soft foods such as milk, bananas, or steamed eggs, or fiber-rich ingredients like vegetables, fruits, and seaweed before and after the meal. Staying hydrated is also important. Drinking plenty of water during or after the meal can help flush out excess sodium. It is also advisable to dip food into sauces or seasonings rather than pouring them on, in order to control the level of spiciness and saltiness. If you experience discomfort, diarrhea, abdominal pain, or other abnormal symptoms after eating spicy food, you should immediately stop consumption and focus on restoring gut health.
The Effectiveness of Probiotics for Daily Gut Health Varies by Strain
If you notice signs of digestive problems such as gas, abdominal bloating, constipation, or diarrhea, a more reliable gut health management strategy is needed. The easiest approach is to consistently take probiotic supplements. Probiotics increase the number of beneficial bacteria in the gut and suppress the growth of harmful bacteria, helping to maintain a balanced gut microbiome. However, simply consuming a large number of probiotics does not guarantee that only harmful bacteria will be eliminated while beneficial bacteria remain. There are already 39 trillion microorganisms in the human body, and if new strains do not integrate well into this system, their effects may be temporary or they may be quickly excreted.
To overcome these limitations and achieve lasting benefits, it is important to pay attention to the types of probiotic strains used. EPS (exopolysaccharide) strains, which have excellent acid resistance, bile resistance, and pancreatic fluid resistance, are representative examples. EPS is a type of metabolite produced by probiotics, characterized by a sticky, viscous coating on the surface of the bacteria during fermentation. This helps protect strains that are otherwise vulnerable to destruction in the human body. EPS strains are highly regarded for their fundamental approach to gut health management, as they can coexist harmoniously with each individual's unique microbiome based on their exceptional viability.
Products on the market that contain EPS strains include Dong-A Pharmaceutical's Lactovibe Pro and Lactovibe Family. Lactovibe Pro provides 100 CFU (colony-forming units) of probiotics, including EPS strains, in a single daily capsule, making it suitable for intensive gut health management. Lactovibe Family, available as a yogurt-flavored powder, is popular among people of all ages for its pleasant taste. There are also products that combine functional strains for specific health needs with EPS strains. Lactovibe Gyno Solution Stick guarantees 5 billion CFU of Respecta Probiotics Complex, a strain individually recognized for vaginal health, as well as 100 million CFU of Bifidus strains including EPS strains.
© The Asia Business Daily(www.asiae.co.kr). All rights reserved.
