Upset stomach, constipation, diarrhea, heartburn and indigestion are common signs that your digestive system is acting up a bit. While many symptoms might not be long lasting for some people, for others, symptoms are more severe, disrupting their daily life and tasks. It’s good to know that with some minor changes in our eating habits and lifestyle, we can improve our digestive health.
What often causes digestive troubles is the kinds of food we eat. Processed foods, for example, have been found to be linked to digestive problems, as well as artificial sweeteners. Processed foods include much of what we eat now: breakfast cereals, cookies, processed cheeses, white sugar, soft drinks, microwave foods, and more. Not all processed foods are bad, but many use extra sugar or salt to enhance the flavor or extend the shelf life of the product. And we’re not always aware of just how much sugar, salt or fat is added.
If you experience digestive problems there are changes you can make to help you improve the digestion of your food with less problems. Here we’ll share with you what you can do.
Whole foods. Eating whole foods such as: whole grain (instead of refined grain), fruits, vegetables and beans and legumes. These foods help to retain the fiber, which leads us to the next tip.
Fiber. Fiber is known to help the digestive system. Fiber is found in most fruits, vegetables, whole grains, and legumes. Fiber is beneficial as it helps reduce constipation and lessens the risk of hemorrhoids. If you’re on a diet, there are high-fiber diets. Good amounts of fiber improve bowel movements, helps control blood sugar levels, control cholesterol levels, among other benefits.
Get some plant food. Foods from plants are another way to help you. You can check these 5 plants, Mimosa Pudica, Ginger, Triphala, Aloe Vera, Dandelion Root, and Moringa Oleifera to know how each one can improve and calm down your digestive system.
Healthy fats. There are good fats and bad fats. Good fats help absorption of what we’ve eaten. Fatty fish and omega-3, sardine, salmon, and nuts, especially walnuts are examples of healthy fat which help reduce inflammation of the bowel system. Bad fats like ghee, butter, creams, are heavy to digest easily. Avoid fats from burgers or other fatty meats. So, we need to substitute bad fats with good fats whenever possible, because in general, fat is needed for the body.
Grilling: Grilled foods are easier to digest. Change your cooking methods when you can and grill instead of fry. This can be done for meats, fish and chicken.
Fluids. By now, we all know that we need to drink a certain amount of water daily for a healthier body. It’s often recommended to drink between 1.5 – 2 liters of water daily. One typical reason for constipation is dehydration. If water drinking isn’t an all-time favorite for you, you can add herbal teas or non-caffeinated drinks to meet the daily requirement. Another way is to eat fruits that have a lot of water in them such as, watermelon, oranges, and grapefruits.
Lessen stress. Stress has been found to be the culprit of too many illnesses and disease. Affecting the digestive system is no exception and makes us more prone to ulcers, constipation and diarrhea. When stressed, not enough blood and energy goes to your digestive system. Do more de-stress techniques. It’s also important to de-stress at the time of stress. You can do this just by even taking deep, slow breaths. There are different techniques to manage your stress you might want to check on.
Pay attention. Pay attention not only to what you eat but how you eat. Learn to eat a bit slower, chew your food thoroughly, and don’t gulp down beverages like there’s no tomorrow. When you chew thoroughly this means your tummy has less work to do in liquefying solid food for your intestines.
Avoid late night snacking. This is a habit of too many people. Snacking then going straight to bed increases chances of heartburn and indigestion. It’s recommended that you wait around three hours after eating, before going to bed. This gives time for everything to settle properly.
Keep an open: Everyone has certain foods that trigger problems, like spicy food. Keep track of what you’re eating, and you might be able to pinpoint what foods to avoid that cause you discomfort or worse.
It goes without saying that regular exercise is beneficial and keeps your organs moving and functioning better for smoother digestion.