Your digestive system breaks down the foods you eat into the nutrients your body needs. If you neglect your digestive health, your body could run into problems absorbing those essential nutrients. The foods you eat and the lifestyle you live have a direct impact on your digestive health. Taking steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being.
Not sure where to start? To get rid of this uneasy situation, we have listed a few ways that can aid in good digestion. Try incorporating these strategies into your daily life to keep things running smoothly:
1. Eat a high-fiber diet
A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated. High-fiber diet can also help to prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight. Or incorporate Probiotics in your diet.
2. Get both insoluble and soluble fiber
It is important to consume both types of fibers, since they help your digestive system in different ways. Insoluble fiber, also known as roughage, is digested by the body and therefore helps to add bulk to the stools. Soluble fiber draws in water and can help prevent stools that are too watery. Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; that of soluble fiber are oat bran, nuts, seeds, and legumes.
3. Sip warm water
Sipping warm water the first thing in the morning could promote good digestion. You can also drink warm water thirty minutes before the meal. This will clean your digestive system and you can easily digest your food.
4. Follow eating pattern
As soon as you start eating your food, start with food which is easy to digest. Slowly move towards the complex foods. Also, avoid overeating as this is the main reason for digestive problems.
5. Limit foods that are high in fat
In general, fatty foods tend to slow down the digestive process, making you more prone to constipation. But since it is important to get some fat in your diet, it’s said that pairing fatty foods with high-fiber foods can make them easier on your digestive system.
6. Drink ample of water
Water is the best remedy to treat digestive issues and many other health issues. Drinking at least 8-10 glasses of water every day helps in cleaning your digestive tract and smooth way to urine and stool.
7. Skip the bad habits: smoking, excessive caffeine, and alcohol.
Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.
8. Lemon water is beneficial
This is especially beneficial for people who can’t sip warm water in the morning. Squeeze a lemon in one glass of water and drink it on an empty stomach. This is another way to cleanse your stomach and digestive tract.
9. Chew and take small bites
Take small bites and chew your food slowly and steadily. This will allow production of amylase, which is the digestive enzyme, and enhance proper digestion.
10. Exercise regularly
Regular exercise helps keep foods moving through your digestive system, reducing constipation. Exercise can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to make regular exercise a priority.
11. Manage stress
Too much stress or anxiety can cause your digestive system to go into overdrive. Find stress-reducing activities that you enjoy and practice them on a regular basis.