Prioritize eating vegetables, whole grains, lean protein, and healthy fats to protect your gut health while still enjoying classic New Orleans cuisine.

Key takeaways

• Gut health plays a big role in our overall health, but requires different types of bacteria and other microorganisms to function correctly.
• Fried, fatty, and ultra-processed foods are harder to digest and can increase indigestion and related symptoms, such as bloating and heartburn.
• You can protect your gut health by eating a balanced diet, moving your body more, sleeping well, and managing stress levels.

How to love New Orleans food culture and your gut health

If you live in or near New Orleans, you’ve probably heard the saying, “We live to eat, not eat to live.” It’s true—here in the South, we enjoy our food. And we’re famous for it. From rich, flavorful gumbos to spicy jambalaya and fried po’boys, locals and visitors alike love our Cajun and Creole-inspired cuisine.

Sometimes, however, that cuisine doesn’t love us back. Eating heavy, spicy, or fried foods frequently can lead to digestive symptoms and even long-term gut troubles. We’re not saying you need to give up all your NOLA favorites. But making small adjustments and smarter food choices can help you feel better and protect your digestive health.

What is gut health, and why does it matter?

The gut, also called your gastrointestinal (GI) tract, is part of your digestive system. It helps your body process food, breaking down and absorbing the nutrients it needs for energy while removing waste.

For your gut to stay healthy and functional, it needs different types of bacteria and other microorganisms. These microbes not only help digest food but also protect other body systems.

Researchers continue to study the links between poor gut health and specific health conditions, such as Type 2 diabetes, inflammatory bowel disease, mental health issues, colon cancer, and more. By focusing on gut health, you can potentially increase your overall health.

What are common indigestion symptoms?

Indigestion is a common symptom of GI issues. You may experience:

• Burping a lot or burping up food
• Feeling full long after a meal
• Feeling very full after a small amount of food
• Gas or irregular bowel habits
• Heartburn
• Pain or burning in the upper belly
• Stomach bloating
• Vomiting or feeling nauseous

Over time, these symptoms can lead to different GI conditions, including gastroesophageal reflux disease (GERD), diverticulitis, gastritis, or inflammatory bowel disease (IBD), which can increase your risk of colorectal cancer.

Why do some popular New Orleans foods cause stomach problems?

Many of the classic New Orleans foods can later result in an upset stomach. Here are a few reasons why:

• Fried, fatty foods are harder to digest. Breaded and deep-fried oysters and shrimp tend to sit in the stomach longer.
• Spicy or acidic foods can trigger acid reflux. Gumbo with andouille sausage or spicy red beans and rice can irritate the esophagus. Some spicier foods also contain a compound that slows digestion and makes acid reflux more likely.
• More food means more work for the digestive system. Larger portions stretch the stomach and increase bloating and discomfort.
• Ultra-processed foods are usually low in fiber. Processed foods, like red meats on muffulettas or kettle chips, are often low in fiber and nutrients but high in sugar, salt, and unhealthy fats. Fiber is important for building a healthy, diverse gut microbiome. Additionally, researchers have linked eating too many ultra-processed foods to a higher risk of colorectal cancer, liver disease, and other metabolic conditions.

How can I protect my gut health?

You can help protect your gut health by eating a balanced diet, moving your body more, getting enough sleep, and managing stress levels.

Eat a balanced diet

Eating a balanced diet doesn’t mean giving up all your favorite foods. It means prioritizing foods that benefit your gut health, making sure they appear on your plate as often as possible. Consider:

• Asking for sauce on the side
• Eating leafy greens and other vegetables with fiber, whole grains, lean protein sources, and healthy fats
• Drinking more water
• Getting smaller food portions or sharing food
• Slowing down as you eat, so your body has time to get full
• Swapping refined starches with whole grains, and deep-fried foods with grilled or baked versions

Be physically active each day

Try to get at least 30 minutes of physical activity each day. You can work out in a gym, take a walk outside, go swimming, or dig in your garden. The key is movement. Some gentle types of movement, like walking, can even aid digestion.

Get enough sleep

The American Academy of Sleep Medicine says adults need at least seven hours of sleep each night. Poor sleep can increase stress, lead to unhealthy eating, and reduce melatonin levels, which help regulate GI movement. Make sure you get the sleep you need, so your body can function well.

Manage stress levels

There’s a strong brain-gut connection. Multiple studies suggest that stress can negatively impact gut health, and poor gut health can affect mental health. When you’re stressed, try to find relaxation techniques that keep you calm, such as deep breaths, meditation, exercise, or time with a trusted friend.

When should I see a GI specialist?

If you have constant indigestion and related symptoms that get worse or don’t go away, it’s time to trust your gut to a gastroenterologist. At LCMC Health, our GI specialists can help you learn how to have a healthy digestive tract, gain control of symptoms, and feel like yourself again.

Learn about digestive care at LCMC Health.

Related questions about digestive care

What causes indigestion?

It’s not always clear what causes occasional indigestion. Chronic indigestion (also called functional dyspepsia) happens when the gut and brain don’t interact as they should. Certain foods and drinks, antibiotics or supplements, genes, and other factors may contribute to symptoms.

How does the food you eat affect your gut?

The food you eat contributes to the community of bacteria in your gut (the gut microbiome). The microbes in the gut use food to make compounds, including fatty acids, which give cells energy and reduce inflammation.

How much fiber should I eat?

It’s always best to talk to your doctor about your specific fiber needs. According to the National Academy of Medicine, adults should try to consume a certain amount of fiber each day:

• Women older than age 50: 21 grams
• Women age 50 or younger: 25 grams
• Men older than age 50: 30 grams
• Men age 50 or younger: 38 grams

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