Obesity, weakness, and indigestion; I think most of the people are suffering from these three problems worldwide and they are the main cause of many diseases. There is no time table of eating, no discipline, no rules & regulations, and the result is the problem in digestive system. Our lifestyle and junk food also play a major role in our digestion. When you eat food, your digestive system breaks down the food into the nutrients your body needs and if your digestive system is not good, your body could not absorb nutrients.
Some common digestive problems are:
- Stomach Discomfort
- Loose Motion
So here are some tips to improve your digestive system:
1. Get Plenty of Insoluble And Soluble Fiber Food:
Fiber food is always beneficial in any kind of digestive problem. A high-fiber diet promotes regular bowel movements as it absorbs water and helps add bulk to your stool. Good sources of insoluble fiber are wheat bran, vegetables, and whole grains. Oat bran, nuts, seeds, and legumes are good sources of soluble fiber. A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to pass through the digestive system easily.
2. Try Fermented Foods In Your Diet:
Incorporate fermented foods in your diet. Fermented foods have been partially or wholly broken down by microorganisms such as bacteria and these are kind of healthy bacteria which are naturally present in your digestive tract. Fermented foods can enhance nutrient absorption, may help break down lactose, strengthen your immune system and they may help support a healthy digestive system. You can add probiotic yogurt, sourdough bread, sauerkraut, kefir, and miso in your diet.
3. Chew Properly:
I know you are shocked but it is true. Chewing is the first step in digestion. Most of the people are suffering with bad digestive system because they eat fast and take big bites and this habit directly impact your digestive system. Medical science has also proved that who eat their food slowly and chew properly has good digestion.
4. Manage Your Stress:
Although stress can affect our entire body so the digestive system also affects. Stress hormones directly affect our physical and mental health. You may have noticed that some of the people go washroom again and again when they are stressed. During stress time, blood and energy are diverted away from your digestive system so it is very important to manage your stress.
5. Stay Hydrated:
Insufficient or low fluid intake is a common cause of constipation which is common cause especially in kids. Everyday about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women are required. You can also intake herbal teas or non-caffeinated beverages such as seltzer water. You can also take cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit and peaches as they are high in water.
Some more tips to improve digestion are:
- Eat food when you feel hungry.
- Exercise, Yoga and Meditation may improve your digestion.
- Cycling, walking and swimming may also help you in your digestion.
- Avoid processed foods, spices, fried foods, acidic foods, caffeine, alcohol, and smoking.
- Always prefer warm water throughout the day instead of cold water.