Useful Tips To Improve Your Digestive Health
Do you know that most of the digestion related issues are because of our unhealthy eating habits?
Digestion is more about what we eat. It is about what we absorb.
Eating the highest quality foods is not sufficient to keep the gut active and healthy. Common problems like bloating, constipation, diarrhoea, gas, weight gain, etc are all results of improper functioning of the digestive system.
The Why’s and Who’s of Digestive System
The digestive process starts in your mouth, where mechanical chewing and the saliva start breaking down food. The breakdown is vital for your survival as the body cannot use whole food for nourishment. The nutrients from food such as minerals, fats, calories, vitamins, proteins, and carbohydrates which are absorbed in the intestinal walls require breaking down by the digestive tract. It works consistently in breaking the food we consume bread, vegetables, meat, etc.
A nutrient-dense and balanced diet help to nourish all of your body’s cells, including those in your digestive tract. It is also responsible for steering out unwanted waste from the body. The digestive tract is a key player in immunity that protects your body against bacterial and viral invaders that could make you ill.
Your brain and digestive tract are always aligned and work in parallel. The brain instructs the digestive tract and alerts if you eat something you shouldn’t have. It helps keep a tab on hunger pangs and mood swings. If not paid attention to it something might go wrong.
Healthy digestion can be influenced by:
- Mental and physical stress
- What we eat
- The gut bacteria
- The natural lining of our gut
The overall wellness of our body is dependent on the proper digestion. It impacts your mood, focus, energy, skin, and how well you age.
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So, what practical measures you should incorporate in your already busy lifestyle to improve your gut functioning?
Eat Freshly Cooked Foods
Avoid eating leftover foods and always have freshly cooked food in meals. Freshly cooked foods are most nourishing and free from staleness.
Chew Well
While eating makes it a habit to chew each bite 25-30 times. It will break the food into smaller particles and allowing for proper digestion. Do not pick another morsel until the one in the mouth is completely swallowed.
Replace Modern diets
Our ancestors insisted on a diverse yet often low-calorie diet that is rich in nutrients. It is therefore important to include freshly cooked food, lots of colorful vegetable fruits that certainly has multiple benefits over stored frozen foods. People with weak digestion will not be able to eat cold foods and drinks.
Relying too heavily on excessive carbohydrates, storage proteins like gluten, and gut-irritating lectins will harm our digestive system. Clean and healthy eating support gut health. Lifestyle changes and dietary habits have a greater role to play that will help maintain gut health.
Pick a Peaceful and Relaxed Environment
A quite peaceful environment does wonder when you choose to have your meals in that. Do not distract yourself while eating by watching TV, reading, working, or having discussions. You will notice the way you enjoy food and will feel more relaxed.
Drink Herbal Teas To Improve Digestion
Your digestive strength will improve and also the body will be detoxified by having herbal teas. Ginger tea is the best detoxifier which stimulates digestion. Some of the other excellent herbal teas are chamomile, peppermint, and cinnamon.
Avoid Overeating
Overeating only burdens the digestive system. The recommended amount of food by ancient ayurvedic medicine is that it will fit into two cupped hands at any meal. Make a habit to stop eating while you are still a bit hungry.
Few Minutes of Relaxing After Eating Helps
The body’s resources are able to fully focus on the digestive engine if a few minutes of rest are allowed after meals. Digestion is a continuous process that continues even after we sleep. Allowing a good amount of time after meals makes it an easy process.
Avoid Stress
Stress interferes with your body’s production of serotonin which is a neurotransmitter that’s crucial for moving food through the GI tract. For keeping the health in the balance, the digestive system when functioning normally efficiently moves food and undesirable substances through the gut.
Some amount of stress is unavoidable, but constant and stubborn stress takes a toll on our health, including that of the gut. Our body automatically diverts focus towards the perceived threat, when under stress. The digestive system naturally slows down in such a situation.
Seek Professional Help If Required
Consider consulting a nutritionist or physician if the problem persists. A physician will help figure out the cause of the problem and suggest possible aids in improving it.
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Foods to Improve Digestion
You need to include plenty of gut-friendly nourishing foods as a healthy gut requires a healthy diet. Identify foods that facilitate your digestion process and helps avoid abdominal discomfort.
Listed Down Below Are Some Foods That Aid Digestion
Probiotics
Several studies suggest that probiotics help improve intestinal functioning, alleviate lactose intolerance symptoms, and reduce the risk of other medical problems. Probiotics are beneficial bacteria in the gut. Foods like curd, yoghurt, kimchi are natural sources of probiotics. Therefore it is recommended to include a variety in the diet that includes fermented foods and diverse fiber sources to get pre-biotics.
Whole Grains
Whole grains are a great source of insoluble fiber, which is responsible for having good digestive health. Fiber absorbs water, which prevents constipation. These actions help in reducing pressure inside the intestines, lowering the risk of other possible diseases.
Whole grains are composed of vitamins, minerals, antioxidants, and have a much higher fiber content which allows the digestive tract to adjust and function well. Whole grains like Barley, Oatmeal, Whole Wheat, Millet, Farro, Quinoa, etc, nuts, seeds, vegetables, and beans are all good sources of insoluble fiber.
Fruits and Vegetables
It is recommended to fill half of your plate with fruits and vegetables in all your meals. Including a variety of fruits and vegetables helps one to get a mix of different nutrients and fibers.
They are rich in vitamins, minerals, antioxidants, and anti-inflammatory agents and also in soluble and insoluble fibers. Fruits and vegetables also make you feel full, which could help lower hunger pangs.
Fermented Foods
Fermenting by natural process helps increase the shelf life and nutritional value of foods. Fermented foods also act as a good source of healthy probiotics.
Herbs and Spices –
Ginger
Ginger has been used for ages to the treatment of multiple gastrointestinal disorders. It’s antibacterial and anti-inflammatory properties is proven to alleviate gas, bloating, nausea, and indigestion.
Asafoetida
The medicinal importance of Asafoetida has been suggested by several studies that help stimulate bile flow and secretion needed for the digestion of dietary lipids. It is for long used as a spice in cuisines. It is known to boost the action of the digestive enzymes of small intestines and pancreas.
Peppermint
The cooling effect of peppermint is useful for the digestive system. It is a go-to treatment for an upset stomach that aids in digestion and the discomfort which usually happens because of a heavy meal.
Useful Tips On Better Digestion –
Fluid Intake
Incorporating an adequate amount of water intake to stay hydrated as it helps in bowel movement and prevents constipation. Coupled with a balanced diet, proper water intake.
Exercising
Regular exercise stimulates the movement of food through the digestive tract. Therefore, it is important to maintain an exercise routine daily to maintain your digestive health.
Avoiding Smoking and Drinking
Various health conditions arise as a result of the consumption of alcohol and smoking. The digestive health is pressurized by such acts, hence one must immediately shun it to avoid getting into further risks.
To Sum It Up
Incorporating a wide variety of foods in your diet is vital to maintain good health. Single food items will not aid to provide a wide variety of nutrients. In order to keep up the proper functioning of the digestive system, the above practices are essential.
What’s your take on keeping a well-balanced diet intake. Do you find it challenging in the fast-moving lifestyle? Share your stories in comments or write to us.
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