A bad digestive system can cause many uncomfortable symptoms such as constipation, spots, headache, stomachache, lower backache, irascibility, and low energy, which can have detrimental influences on your health and your life.
However how poor your digestion might be, don’t worry because there are always measures to enhance its efficiency.
Some tips for a better digestive system are as follows:
1. Make sure that your body is provided with a sufficient amount of water.
Water absorption plays an important role in enhancing the performance of your digestive system. A sufficient amount of water helps your body get rid of waste which could prevent effective digestion.
You should drink plenty of water, especially fresh fruit and vegetable juice when you are hungry rather than when you are full.
This ensures that the water goes straight to the cells and solid foods are not adulterated by liquids.
2. Consume more fiber.
Maria Adams, RD, MPH, a nutrition consultant in Marblehead, Massachusetts maintained that having a diet which is high in fiber from whole grains, vegetables and fruits can help you improve your digestive health.
Plus, a fiber-rich diet can also help you avoid and treat many digestive diseases such as constipation,hemorrhoids, diverticulosis, or irritable bowel syndrome (IBS).
Additionally, you can also properly control your weight with such diet.
3. Limit fat-rich foods.
Adam explains that fat is an important substance in our body; therefore, it is necessary to include a certain amount of fat in our diet.
However, fatty foods have a tendency to hamper the digestive process, which can lead to constipation.
So try to combine fiber and fat in your diet so that the former can reduce the negative effects of the latter on your digestion health.
4. Complement your diet with probiotics.
Probiotics are one type of good bacteria which your digestive system contains.
Adam claims that they improve our health by fighting against the detrimental impacts of, antibiotics, a bad diet and stress.
Moreover, they also boost the absorption of nutrients and enhance the efficiency of the immune system.
Adam also advises people to regularly eat healthy sources of probiotics, like yogurt or kefir.
5. Eat according to a fixed schedule.
Having your meals on a fixed schedule can help maintain your digestive system inan ideal condition.
To achieve this, try to eat your three main meals at the same time every day.
6. Stop smoking, drinking caffeine and liquor.
Ethanol, coffee, and tobacco can cause dire consequences for the performance of your digestive system, causing stomach ulcers and heartburn.
So try to limit the amount of those harmful substances as much as possible and then stop consuming them.
7. Do exercise on a regular basis.
Doing exercise regularly can help make the process in which foods move through your digestive system easier, preventing constipation.
You can also control your weight, keep it moderate by regular exercise. So try to incorporate exercise to your daily timetable.
8. Manage stress.
Adam says that when you are so stressful, your digestive system can also be negatively affected.
Therefore, try to be relaxed most of the time by participating in, for example, physical outdoor activities so that you can keep stress at the lowest level.
The foods you consume and your lifestyle candirectly affect your digestive system.
If you follow the aforementioned tips, I am sure that you can enhance the efficiency of your digestive system and improve your all-round well-being.
5 Healthy Foods That Help Digestion
Yogurt is incredibly good for your digestion as it provides the gut with good bacteria that help in digesting food.
Several studies have shown that yogurt consumption can inhibit diarrhea, inflammatory bowel disease, improves bowel movement, and reduces the risk of colon cancer.
You can have a small bowl of yogurt after lunch or dinner to help digest the food.
Papayas are rich in the proteolytic enzymes, chymopapain, and papain that have antimicrobial properties and aid digestion by breaking down food.
Moreover, papayas are also a rich source of vitamins A, B. and C, which helps to flush out toxins.
Austrian scientists carried out an experiment on individuals with digestion problems. One group was given papaya extract and the other was on placebo.
The group that got the papaya extract, showed a considerable reduction in bloating, constipation, and heartburn.
Have papaya after 1 hour of having lunch. You can also have papaya smoothie in the morning or add papaya to your fruit bowl.
3. Whole Grains
Whole grains are a great source of soluble and insoluble fiber.
Soluble and insoluble fiber act by forming a gel-like substance in the large intestine thereby trapping the foods and increasing satiety while slowing glucose absorption.
It also helps to promote bowel movement by adding bulk to the stool.
Fiber also provides nutrition to the gut good bacteria. According to the American Dietary Guideline (2005), you should consume at least 3 ounce whole grains per day.
Fishes are an excellent source of omega-3-fatty acids that help to reduce inflammation in the stomach or colon wall.
This, in turn, can contribute to improving your digestion and bowel movement.
In fact, scientists have found evidence that consuming fatty fish that contains a good amount of omega-3-fatty acid can help reduce the symptoms of inflammatory bowel disease (IBD).
It acts by decreasing oxidative stress and proinflammatory biomolecules.
Consume wild-caught salmon, herring, cod, tuna, and carp to get the adequate amount of omega-3-fatty acid.
Cumin is extensively used in many cuisines as a flavoring agent.
But cumin also possesses antioxidant, antimicrobial, antidiabetic, anticancer, and antiepileptic properties. Cumin acts as an appetite stimulant and helps relieve dysentery and diarrhea.
Thymol, a phytochemical present in cumin stimulates the secretion of enzymes, acids, and bile to promote proper digestion.
The essential oils, sodium, and magnesium present in cumin help relieve stomach ache.