One of the most essential functions in our lives is a well-functioning digestive system. It allows us to absorb all the nutrients we need and eliminate waste products from our bodies. For many people, however, digestion can be slow or problematic and this may lead to symptoms like bloating, constipation or diarrhea. In such cases, using natural laxatives can help to alleviate these issues and improve overall digestive health.
In this article, we will discuss ways on how you can improve your digestion and keep your digestive tract healthy to maintain overall wellness.
Eat a diverse range of high-fiber foods
Add a mix of soluble and insoluble fibers from various food sources. Soluble fiber dissolves in water to form a gel-like substance that can reduce cholesterol absorption and helps regulate blood sugar levels. Good sources include legumes (beans, peas, lentils), apples, oats and barley.
Insoluble fiber does not dissolve in water but helps move material through the digestive tract to prevent constipation. Great examples are whole grains, wheat bran, vegetables and fruits (with skins).
Fiber should be introduced gradually into your diet since consuming large amounts suddenly may cause gas and/or bloating.
Stay hydrated
Your body needs adequate amounts of fluids daily so it can perform its normal bodily functions efficiently – one of which is digesting food properly. Water aids in maintaining healthy digestion by mixing with fiber present in your diet resulting in softer bulkier stool that moves easily through the intestines.
On average, aim for about 8 cups (64 oz) of fluid intake daily. However, individual needs may vary based on factors such as age, activity level and climate conditions.
Consume probiotics and fermented foods
Probiotics are live bacteria and yeasts that populate the gut to support optimal digestive health. Consuming probiotic-rich foods or taking a supplement can help maintain a healthy balance of gut bacteria, which aids in digestion and immunity.
Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso and tempeh are loaded with various strains of beneficial bacteria known as probiotics. Eating these natural probiotic sources can help promote an array of gut-supportive microbes that lead to better digestion.
Eat mindfully and chew slowly
Mindful eating focuses on giving full attention to your food – its flavors, textures and sensations. This practice encourages you to slow down during meals while appreciating each bite.
The act of chewing slowly allows you to better break down food particles thereby making it easier for your stomach to digest them. Chewing more thoroughly also starts the digestive process through secretion of saliva which contains enzymes that aid in breaking down carbohydrates.
Incorporate herbs and spices into your diet
Certain herbs and spices have long been recognized for their ability to support a healthy digestive system. Here are some examples:
- Ginger – Contains compounds called gingerols that have anti-inflammatory properties; often used traditionally for indigestion
- Turmeric – Contains curcumin which is an anti-inflammatory agent that helps alleviate symptoms related to gastrointestinal issues, such as bloating or gas
- Fennel – Has antispasmodic and anti-inflammatory properties that can help relieve gastrointestinal problems
- Peppermint – Contains menthol that acts as a natural antispasmodic, relieving cramps and discomfort in the digestive tract.
Include these herbs and spices in your meals to enhance their taste while supporting your digestion.
Exercise regularly
Regular physical activity not only keeps your muscles and bones strong but it is also good for keeping your digestive system functioning smoothly. Engaging in moderate exercise helps improve blood flow towards the digestive organs, which contributes positively toward nutrient absorption and waste elimination.
The type of exercise will vary according to personal preference, whether it be walking, swimming or cycling, but strive to aim for 30 minutes of moderate-intensity activity most days of the week.
Avoid triggers for poor digestion
Sometimes, we may overlook simple lifestyle habits that might be causing our digestion to falter. Identifying these specific issues can help improve the overall function of your gut. Consider making alterations if any of these common factors apply:
- Fatty foods – Heavy on grease, rich gravies or creamy sauces tends to slow down the transit time in the stomach; choose lighter options (baked instead of fried) where possible.
- Eating large meals before bed – Allow at least two hours between dinner-time and bedtime to promote better digestion before sleeping.
- Excessive caffeine intake – Large amounts may cause irritation to some people’s guts so try limiting overall intake through tea/coffee or sodas.
- Stress – Stress is often linked with symptoms related to IBS (Irritable Bowel Syndrome). Developing ways of managing stress, such as through mindfulness exercises or meditation techniques, can help in improving digestion.
Seek professional help if necessary
If you have taken steps to improve your digestion but still experience persistent symptoms like bloating, gas, constipation or diarrhea, seek the advice of a healthcare professional.Your doctor may recommend further tests or prescribe medication and/or refer you to a dietitian for further assessment and guidance on an appropriate dietary plan to manage your symptoms.
In conclusion, improving your digestion involves making simple adjustments to your diet and lifestyle. Adopting wholesome habits like consuming fiber-rich foods, keeping hydrated, eating mindfully and engaging in regular physical activities will improve not only your gut health but contribute towards overall wellness.
