When it comes to being healthy, the most important part is the health of your digestive system. A healthy gut digests the food eaten, absorbs the nutrients that your body needs, and finally passes the waste as it should. A poorly functioning gut can lead to bloating, constipation, discomfort, nutritional deficiency, and in some cases even long-term health issues.
The exciting part is that you can make relatively easy changes to your diet and habits to improve your tummy and digestion. This guide will summarize a few valid and science-backed digestive health tips.
What is digestion?
Digestion, in it is simplest shape, refers to how well your frame digests food, and absorbs nutrients. Your stomach is also very much connected to your immune system, mood, and how your brain works. There is some evidence to suggest that a healthy gut microbiome (the bacteria in your gut) reduces inflammation, increases energy, and can even help your body fight disease.
It is important to get your digestion and microbiome straight not only for your own comfort, but for your health long-term.
1. Eat Fiber
Fiber helps digestion because it makes stools bigger. And feces, not blocked poop, comes out of bigger stools. Fiber comes in two different types:
Soluble Fiber – Soluble Fiber can be found in oats, beans, apples, and pears. Soluble fiber adds bulk to your stool while absorbing water to make it more soft. Insoluble fiber can be discovered in whole meal grains, nuts, seeds, and veggies. This fiber maximizes bulk and pushes food through the intestines quicker.
Make sure you are eating whole meals daily that include a minimum of 25-30 grams of fiber. By starting out slow, your digestive system will be accustomed to more fiber and water.
2. Make sure you drink plenty of water.
Digestion occurs best with water. It aids your body in digesting food and consuming nutrients, and makes stool soft, which assists during constipation – and digesting food can be very painful when you do not drink enough water.
A good rule of thumb is to drink 8-10 cups a day, although this can vary depending on your level of activity and geographical location. You can also drink herbal teas, coconut water, and foods, like oranges and cucumbers, which are high in water to help you stay hydrated.
3. Incorporate prebiotics and probiotics.
There are millions of bacteria in your stomach, and a lot of them help you break down food. You also have to take the following into consideration when looking to maintain these microorganisms:
There is “good bacteria” in yogurt, kefir, sauerkraut, kimchi and supplements that help the intestines regulate itself back to normal after taking an antibiotic.
Prebiotics are a kind of fiber that promotes the growth of beneficial microorganisms. Bananas, asparagus, garlic, onions, and whole grains all contain it.
Eating both prebiotics and probiotics can help keep your gut microbiome healthy, make digestion easier, and cut down on bloating.
4. Chew your food well.
Digestion begins when you chew food. When you chew, you break food down into small pieces and combine it with saliva which naturally contains enzymes to break down carbs. Eating too quickly can often leave your stomach too full which can make you feel bloated or uncomfortable.
Eat slowly and intentionally. Chew each meal 20 to 30 times before swallowing. This not only helps your stomach break down food, but may also help prevent overeating by allowing your brain to register fullness.
5. Don't let stress build too much.
The gut-brain axis is a major connection between the gut and the brain. Stress, anxiety, and lack of sleep can work against digestion, either by slowing the movement of food through the stomach or causing stomach pain, diarrhea, or constipation.
To maintain healthy digestion, do more things that help you relax such as:
Breathing exercises
Meditation or yoga
Journaling
Exercise consistently.
Practice restoring sleep by getting 7-9 hours each night.
We relax the belly, when we relax the mind.
6. Exercise everyday.
Exercise helps the natural peristaltic movement of the digestive tract, making it easier for food and waste to move through the digestive tract. Regularly exercising can help with bloating, help your bowel to move more regularly and also put you at lower risk of constipation.
Sometimes simple things like going for a walk after meals, riding a bike, or doing some gentle stretches can all be beneficial things for you. Aim for moderate intensity exercise for at least 30 minutes per day.
7. Avoid eating too much and heavy meals late at night.
Too much food can stress out your digestive system and make it slow, cause heartburn, or increase a feeling of fullness. Eating too late in the evening can also disrupt your body’s natural rhythm because your body slows digestion while you sleep.
Instead, try this:
Eating small, balanced meals throughout the day
Not going to bed immediately after eating
Eating your last meal at least 2-3 hours before bed
This will allow your body plenty of time to digest the food properly.
8. Avoid too many processed foods and added sugars.
Highly processed foods, sugar sweetened beverages, and fried foods can upset your stomach, starve good microbes, and make digestion harder. Too much sugar also some gut disturbance, undesired organisms, and can increase inflammation and negatively affect digestion.
Instead, eat whole food that are nutrient dense (e.g., fruits, vegetables, lean meats, legumes, nuts, whole grains).
9. Be aware of food intolerances.
There are many kinds of foods that some people cannot eat: dairy (lactose), wheat (gluten), or artificial chemicals. These foods could cause stomach ache, diarrhea, or simply a tight feeling in the stomach. If you think that you may be sensitive to certain foods, keep a food journal which is where you record everything you eat and how you felt.
You can see a doctor or dietitian to help you identify and deal with food triggers without changing your diet.
10. Consider using herbal remedies or digestive enzymes.
If you have stomach problems that won’t go away, several vitamins may help:
Digestive enzymes will break down protein, fat and sugar.
Ginger, peppermint and chamomile herbal teas can calm your digestive tract.
Aloe Vera juice may help reduce inflammation in the intestines.
If you have health problems, you should always talk to your doctor before taking any supplements.
When to See a Doctor
It is normal to have digestive issues from time to time, but you should never ignore repeated symptoms such as chronic bloating, unexplained weight loss, blood in your stools, ongoing constipation, or ongoing diarrhea. These could be signs of a health issue that need a doctor’s intervention, for instance irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), food intolerances.
Conclusion
There are no quick solutions to better digestion; you must change your lifestyle to support your gut health over time. Eating more fibre, drinking enough water, managing your stress, moving your body and being mindful of what and how you eat, all contribute to a healthy digestive system and healthy body.
Remember – every gut is different. Try these suggestions and pay attention to your body to see what works best for you. A feeling of health in your stomach equates to more energy, less pain and a fuller life.
Great content❤️