12 Easy ideas to improve digestion

12 easy ideas to improve digestion naturally


Easy ideas to improve digestion


        Digestive problems are uncomfortable, embarrassing, and widespread.


     Many people suffer from symptoms, including abdominal pain, cramps, high acidity, bowel irregularities, bloating, and nausea.


     We often assume that these symptoms are out of our control, but the good news is that this is not the case.


       Through a few easy improvements in your diet and maintaining a healthy lifestyle, you can help your digestive system perform its tasks more easily, namely to deliver and absorb nutrients efficiently and rid the body of unnecessary waste .


Improvement # 1: Increase fiber intake


Digestion and fiber

       


      Fiber is divided into two types - soluble in water and insoluble. The digestive system needs both types to function effectively.


  • Get soluble fiber by eating oats ,beans, rice bran, peas strawberries,citrus fruits, carrots, apples and barley. The addition of soluble fiber will help significantly in the control of cholestrol and blood sugar.
  • Get insoluble fiber by eating raw nuts, different types of beans, vegetables such as cauliflower and green beans. The addition of insoluble fiber will help maintain regular bowel movements and prevent constipation;
  • Many plant foods contain both soluble and insoluble fiber, so you can quickly increase your intake of both types by adding vegetables to your daily diet.
  • Foods high in fiber are usually low in caloriesThis will help you control your weight, regulate your blood sugar and cholesterol levels, and replenish your body with vitamins and minerals.



Improvement # 2: Consume more water


Proper hydration of how much water we need

     


The combination of eating foods rich in fiber and drinking more water will increase the efficiency of digestion. Fiber and


  • The minimum recommended water intake is about 2 liters, but in warm weather, added physical activity, overweight and other factors it is necessary to adjust the intake by increasing it;
  • If you often get headaches, feel tired and dizzy, sweat very little, even when it is hot, these may be signs that the body needs more water;
  • Other signs by which you may recognize dehydration are minimal amounts of urine and urine darker than usual.


Improvement # 3: Eat slowly and chew your food completely

 In this way, you will facilitate the work of the digestive system.


       The food that the body needs will be absorbed faster and unnecessary waste will be removed without difficulty.

Also, fast food is a prerequisite for overeating, as signals to the brain that you are already full require a certain amount of time to be transmitted.


Improvement # 4: Eat fermented foods


Consumption of fermented foods helps maintain beneficial intestinal bacteria.


The digestive tract contains many types of microorganisms that help break down food.

Foods such as yogurt, kefir, and natural sauerkraut help restore and balance the beneficial bacteria in the digestive system.


This is useful in fighting diarrhea and constipation and can improve or prevent several health conditions such as:


  • Disorders after taking antibiotics have killed not only harmful bacteria but also those that are beneficial and found naturally in the gut.
  • Irritable bowl syndrome.
  • Vaginal and urinary tract infections.
  • To reduce the symptoms of colds and flu.


Improvement # 5: Eat less salty foods and those with added sugar

   

Eat less salt and sugar
   

    Not only do they cause severe stomach upsets, but they can also significantly slow down and make it harder for the digestive system to work.


Such foods will also prevent you from feeling hungry for healthy options, such as foods high in fiber.


  Examples are flavored yogurt, natural juice, ketchup, energy drinks, and more.


Improvement # 6: Exercise for at least 20 minutes a day


Exercise improves digestion

        What is good for the whole body is also suitable for the digestive system.


  • Physical activity should be intense enough to increase the heart rate at least slightly for a period of ~ 20 minutes (with breaks).
  • You can perform  or include physical activity such as brisk walking, slow running, cycling, climbing stairs, and more.


 

Improvement # 7: Eat a few smaller meals instead of 1-2 large ones

   

A practical method in combating appetite,as it helps control blood sugar.


At the same time, it will prevent you from overeating food and subsequently feeling bloated and unwell.


Three main meals combined with 1-2 intermediates is a good base.


  • Eat slowly to allow your body to record calories and reach signals to the brain that you are no longer hungry. Eating too fast makes you more likely to consume large amounts before you realize you have eaten, causing bloating and painful bloating. It usually takes about 20 minutes to transmit satiety signals;
  • Eating at the same time each day can also be helpful. Thus, the body will be able to anticipate upcoming meals and prepare physiologically;


Improvement # 8: Eliminate foods that irritate the digestive system


    This step requires you to spend more time and effort.


Foods that irritate the digestive system vary significantly from person to person.

Try to record the foods you eat to find out if there are any that upset your digestion.


You can record each meal in a diary and any symptoms it causes, up to 1-2 hours after consuming it (stomach pain, gas, etc.).


You can try and exclude for a short period of foods that are often associated with stomach upsets. Similar examples are:


  • Processed foods such as pastries, pasta, fried foods, and fast food;
  • Highly acidic foods such as coffee, tea, tomatoes, vinegar and citrus fruits (especially lemon and grapefruit);
  • Foods such as beans, cabbage, and carbonated beverages;
  • Spicy foods;
  • Foods containing gluten (wheat, white flour, oatmeal, barley, rye, pasta, etc.);
  • Dairy products, soy, corn, and fructose (sweet fruits, honey, natural juices).


Improvement # 9: Season and cook with less salt


Salt and digestion

    More significant than the recommended amounts of salt (3-4 grams per day) can cause our body to retain water.


This water retention makes your body look more bloated, and your stomach feels bloated, even if you haven't eaten a lot.


The more salt you consume, the more water retention and swelling you can expect.


Improvement # 10: Determine your lactose intolerance


Lactose and digestion

     Lactose is a sugar that is naturally found in milk and dairy products.


Many people do not pay attention to stomach upsets and complications observed after consuming milk. They believe that severe adverse reactions of the body (such as the development of allergies) are needed to judge that dairy products are harmful to them.


The reason for this delayed reaction is most often the information over the years that milk is beneficial and


You do not need to be allergic to lactose to be intolerant to it.

Lactose intolerant people won't be able to produce enough of the lactase enzyme that is needed to break down the sugar lactose.


  • Symptoms include bloating, cramps, gas, diarrhea, and nausea about 20 minutes to two hours after consuming dairy products;
  • If you observe similar symptoms more than 2-3 times after consumption, try to avoid milk, cheese, and yellow cheese, ice cream and other dairy products;
  • Boiling milk before use can break down lactose (not entirely);
  • You can replace milk and dairy products with lactose-free alternatives, such as nut milk (almond, coconut, etc.);
  • The most popular dietary supplement - whey protein also contains amounts of lactose, can be replaced with protein purified from lactose 100% - whey isolate.


Improvement # 11: Avoid alcohol and reduce caffeine intake


Drinking alcohol and caffeine

        Consumption of large amounts or even small amounts, but regularly, can lead to inflammation of the gastric mucosa, ulcers, cramps, abdominal pain, heartburn, and acid reflux. Other organs involved in digestion, such as the pancreas, liver, and gallbladder, can also be affected.


Excessive amounts of caffeine can also have a negative effect. Caffeine is associated with increased acidity in the stomach. The adverse effects are felt more strongly when consumed on an empty stomach or too often.


See also Healthy foods for flat stomach


               12 Simple ways to lose belly fat


Improvement # 12: Add supplements to your diet


Digestive supplements

       Nutritional supplements can ensure that you get everything your digestive system needs.


It is best to consult this step with a doctor or expert to assess the most appropriate doses.


  • Prebiotic. These supplements will help you get enough fiber and will stimulate the growth of beneficial intestinal bacteria. They can also be obtained through the following foods: garlic, onion, asparagus, dandelion, artichoke, bananas, apples, cocoa, flaxseed, and others. To retain their useful properties, it is highly recommended to consume raw.
  • Probiotic. Probiotics are bacteria and yeast similar to those found naturally in the digestive tract and aid digestion. Probiotic supplements can help treat and prevent ulcers, diarrhea, irritable bowel syndrome, and more. They can also be obtained through the following foods: natural yogurt, kefir, pickles, and more.
  • Glutamine. Glutamine is one of the essential nutrients you can give your body. It helps to restore and regenerate the intestinal mucosa and soothes inflammation. It can be found as a dietary supplement but is also found in foods such as meat, fish, eggs, dairy products, beets, beans, spinach, parsley, and more.


Conclusion


If you experience regular health problems or ailments, consider that your body is trying to communicate with you.

Use the tips suggested in the article to facilitate the digestive system's work and make you feel better and healthier.

Share what methods you use to maintain a healthy digestive system and what works or doesn't work for you.


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