Diarrhoea, constipation, IBS, inflammatory bowel disease and heartburn are the most common conditions associated with the digestive tract leading to digestive issues. Many factors may contribute to this condition, like a poor lifestyle, consuming unhealthy junk food too often, food allergy or even an infection. How to improve digestion?
Everyone, at some point in life, may have experienced some of the other digestive issues including stomach ache, gas, heartburn, nausea, constipation or diarrhoea on occasions. However, these signs can cause significant life disturbances if they occur on a regular basis. Fortunately, improvements in diet and way of life may have a beneficial influence on your intestinal condition.
An unhealthy diet or lifestyle may trigger digestive issues and lifestyle changes can help to get some relief from symptoms. A physician can provide advice and support for the same. An underlying medical condition may also be caused by a drug or by food intolerance.
How to improve digestion?
The following includes ways to improve digestion:
- Eating healthy food
The common diet adopted by a lot of people these days is high in processed carbohydrates, saturated fat and food supplements – is related to a greater risk of digestion disorders developing. It has been proposed that food additives, including glucose, salt and other chemicals, contribute to increased inflammation of the gut that contributes to a disorder known as leaky gut.
Many processed foods contain trans fats. It is renowned for its negative impacts on cardiac health, but it was also related to an increased risk of ulcerative colitis, an inflammatory bowel disease. Moreover, processed foods such as low-calorie beverages and ice creams also contain artificial sweetening substances that may cause digestive issues.
- Taking enough rest
The digestive system can be impaired by stress. Many people have an unsettled stomach before the examination or a major event or a special day, digestion issues can ruin it for you. However, constant stresses may affect brain-intestinal health and trigger various problems. There is a relationship between physical and psychological wellbeing and stress reduction can be beneficial.
It might be tempting to eat quickly during the busy day, but it may lead to indigestion and pain in the belly. Take your time to relax, particularly before and after food. Stress reduction through help and lifestyle changes may improve digestive problems.
- Increase your fibre intake
Fibre is well known to be good for good digestion. As it helps maintain the digestive system by maintaining soft and frequent bowel movements. Soluble fibre absorbs water and contributes to placing bulk in your stool. Insoluble fibre serves as a giant toothbrush to keep the digestive tract going.
Soluble fibres, while vegetables, whole grain and wheat bran are good sources for insoluble fibre, are present in oat bran and legumes. Fibre is the fuel used to keep colon cells healthy and encourages daily bowel motion and can guard against multiple digestives disorders. Three types of fibres, as well as prebiotics, are soluble and insoluble, which one must include in their diet.
- The importance of staying hydrated
A common cause of constipation is a low intake of fluid. To avoid constipation, experts recommend the consumption of 50-66 ounces (1.5-2 litres) a day of non-caffeinated fluids. However, if you live in a warm environment or do hard work, you may need more.
You may also use herbal teas and other not caffeinated drinks like seltzer water in addition to water to satisfy your requirement of liquids. Another way of fulfilling the requirements for fluid consumption is to include high in water fruits and vegetables such as cucumber, zucchini, celery and tomatoes, melons, strawberries and peach and grapefruit.
- Take your probiotics
Add probiotics in your life: probiotics are beneficial bacterial strains which live in the digestive system. These microorganisms are known as probiotics, meaning ‘for life.’ These microscopic ‘bugs’ live in your intestines producing vitamins and fatty acids in the short-chain that feed and nourish other good bacteria, are not pathogenic and directly contribute to the healthy intestinal flora (the community of bacteria in your gut). These bacteria help digestion (breaking food), prevent infection and chronic inflammation.
Are you eating toxins in the name of food?
You might not be aware but you may be consuming toxins in the name of food. Excess toxins may trigger digestive problems, either causing diarrhoea, constipation or many IBS – both. Elimination of foods that generate inflammation in your bodily body and replacement for whole foods that provide nutrition and nutrient-dense foods is one of the easiest ways to reset the digestive tract and help solve problems. Do the following to remove toxins from your life:
- Avoid taking artificial sweeteners-
Research has shown that artificial sweeteners dramatically alter gut bacteria which aids in digestion and maintaining good digestive health and is therefore harmful.
- Avoid processed or canned food-
While you might be consuming canned vegetables or soups, thinking that if you are following a healthy diet, this may not be true. processed food does more harm than the benefits it provides. Even if you are consuming soup. These foods are usually nutrient-free, empty calories and sometimes full of processed sugars, man-made spices, colour and preservatives which are addictive to your renal or liver.
- Take gluten-free food-
Gluten is an inflammatory and intestinal irritant (even for those without gluten allergies like celiac disease).
- Keep moving
Exercising regularly is one of the best ways to improve your digestive capacity. Exercising and weight training can help the digestive system travel through food. Therefore, following a meal will help the body shift items around. Exercise may boost your digestion and lower constipation symptoms. It may also help to minimize inflammation, which can help prevent inflammatory bowels. Smooth exercise can contribute to digestion. Gravity helps to bring food into the digestive tract, being upright and active. For example, slow walking around the block can easily blow and decrease the fullness of the sensations.
Simple diet and lifestyle changes will improve your digestion if you have occasional, regularly or chronically symptoms. The first step towards good digestion is to eat a high diet of fibre, healthy fat and nutrients.
There may also be healthy habits such as attentive feeding, stress control and exercise. Finally, smoking, drinking too much alcohol, and late-night eating can also help alleviate your symptoms from unhealthy habits that can influence your digestion. Inculcate certain healthy habits and a healthy lifestyle to see a noticeable difference.