Your digestive system breaks down food and liquids into their chemical constituents, such as carbohydrates, lipids, and proteins, so that the body may absorb them as nutrients and utilize them for energy, cell growth, or cell repair.
The mouth is where food starts its journey through the digestive system. It enters the stomach, where digestion starts, after traveling through the esophagus. Next up comes the small intestine, which is more than 20 feet long on average. Food is further broken down, nutrients are absorbed and then transported into the circulation through the small intestine.
Your large intestine, a muscular tube that is about 4 feet long, receives the leftover watery meal residue. Bacteria feed on the leftovers when the partially digested meal flows through it. Most of the leftover water is absorbed by the wall of the large intestine. Any food that is still undigested gets disposed of via a very effective disposal mechanism.
The digestive system is a sophisticated mechanism that occasionally has problems. The issue may be inherited in certain people. Others experience a variety of digestive problems as a result of the immune system wrongly attacking the digestive tract. Digestive health can also be affected by what and how we consume.
Here are 10 tips to maintain a Healthier Gut Health and a Healthier Digestive System:
1. Eat a Varied Diet
Eating a varied diet that is balanced by including whole grains, lean proteins, and a range of fruits, vegetables, and healthy fats.
This guarantees that your body receives all the nutrients it needs for efficient digestion.
Fruits and vegetables include beneficial nutrients and fiber that are good for your digestive system and general health.
Fruits and vegetables include cancer-preventing antioxidants, and fiber reduces your chance of constipation.
When grains are refined to create processed meals like white flour, white bread, crackers, and pastries, vital nutrients like dietary fiber, iron, antioxidants, and other nutrients are lost.
These nutrients are still present in whole grains.
Constipation risk is reduced by fiber, and some whole grains help maintain healthy gut flora.
Brown rice, oatmeal, popcorn, whole-wheat goods, and barley are also good options.
2. Increase your Fiber Consumption
Increasing fiber consumption will help you avoid constipation and encourage regular bowel movements.
Include soluble and insoluble fiber sources in your meals, such as whole grains, legumes, fruits, and vegetables.
The importance of fiber for healthy digestion is well known.
Water is absorbed by soluble fiber, which helps give your stool more volume.
As a big toothbrush for your digestive system, insoluble fiber keeps things moving.
Oats, barley, and legumes contain soluble fiber, but whole grains, nuts, and seeds are excellent sources of insoluble fiber.
Eating a variety of fruits and vegetables can guarantee you receive enough of each type of fiber as they may be high in both soluble and insoluble fiber.
For females aged 19 to 50, the daily recommended intake (DRI) for fiber is 25 grams.
The DRI for fiber is 38 grams for males between the ages of 19 and 50.
However, barely 50% of the daily recommended quantity is consumed by the majority of Americans.
Constipation, inflammatory bowel disease, and colorectal cancer have all been related to a lower chance of development in those who consume large amounts of fiber.
Another form of fiber that provides food for your gut flora is prebiotics.
It has been demonstrated that eating a lot of this fiber enhances barrier performance and lowers gastrointestinal inflammation.
3. STAY HYDRATED
Drinking enough water keeps the digestive tract working properly, softens feces, and avoids dehydration. Aim for 8 to 10 glasses of water a day, minimum. Constipation is frequently caused by a lack of fluid consumption.
Pure water, other drinks, and the food you consume make up the majority of your fluid consumption. To ensure you are getting the necessary amount of liquids without adding extra sugar and calories, experts advise drinking a lot of water every day.
If you exercise vigorously, are in a warm climate, or are feeling ill, you may require more water than normal.
Herbal teas and other decaffeinated beverages, such as seltzer water, can also help you achieve your fluid requirements in addition to water.
Including fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges, will also help you achieve your daily fluid requirements.
4. Cut Back on Processed Foods/Meats
Reduce your intake of processed foods because they are generally deficient in fiber and more difficult to digest, which can cause digestive pain. When possible, choose entire, unprocessed meals. These include processed meats as well.
Typically, processed meats include high levels of salt, fat, and nitrates, which have been related to colon cancer. Cancer, heart disease, and digestive problems have all been connected to red meat. According to studies, consuming a lot of processed meat and red meat might be bad for your digestive system. These items include higher concentrations of additives and chemicals, which might harm the body. The conventional advice is to limit yourself to no more than three servings each week unless you have specific dietary needs. Use processed or red meat as a side dish rather than including it as part of the main entrée.
As beans have the same amount of protein as meat, you might decide to switch up your menu by omitting the meat.
Inflammation can be brought on by too much sugar upsetting the balance of beneficial bacteria. Many products have added sugars, particularly baked goods, ice cream, and sweets. In addition, they are frequently added to processed meals that you wouldn't anticipate having, such as spaghetti sauces, salad dressings, and soups.
5. Chew your food properly
Efficient chewing helps break down food particles, which facilitates digestion. Avoid rushing through meals and take your time when eating.
Your mouth is where digestion begins. To make food easier for your digestive system's enzymes to digest, your teeth cut it up into tiny bits.
Nutrient absorption is thought to be diminished by improper chewing.
By fully chewing your meal, you reduce the amount of effort your stomach must do to transform the solid food into the liquid combination that travels to your small intestine.
Saliva is created as you chew, and the longer you chew, the more saliva is created. Saliva aids in the beginning of digestion in the mouth by breaking down some of the carbohydrates and fats in your meal.
Saliva functions in your stomach as a fluid that is combined with solid food to ensure a smooth passage into your intestines.
You may ensure that you have enough saliva for digestion by fully chewing your food. This could aid in avoiding signs like heartburn and indigestion.
Additionally, it has been demonstrated that chewing lowers tension, which can enhance digestion.
6. Reduce your stress
Digestive health might suffer from stress. Your digestive system may be negatively impacted by stress.
IBS, diarrhea, constipation, and stomach ulcers have all been linked to it
Your digestion is strongly impacted by stress hormones. Your body believes you don't have time to relax and digest when it is in fight-or-flight mode. Your digestive tract receives less blood flow and energy while you're under stress.
Furthermore, because of the close ties between the stomach and the brain, issues with one may influence the other.
It has been demonstrated that stress reduction, meditation, and relaxation training all help people's symptoms of IBS.
According to other research, yoga, acupuncture, and cognitive behavioral therapy all reduce problems related to the digestive system.
Therefore, practicing stress reduction strategies like deep breathing, meditation, or yoga may help both your mentality and digestion.
7. Limit caffeine and alcohol consumption
Limit your intake of alcohol and coffee since these substances might irritate your digestive system and prevent it from working normally. The secret to keeping your digestive tract healthy is moderation. Alcohol might cause your stomach to produce more acid, which could result in heartburn, acid reflux, and stomach ulcers.
Caffeine does have certain advantages for the gut, but it can also exacerbate some symptoms of digestive disorders. According to Dr. Rezaie, "some diseases, like acid reflux, can get worse with caffeine [consumption] that can have a harmful effect." Due to caffeine's acceleration of gut motility, it may also make IBS symptoms like diarrhea and stomach discomfort worse.
Dr. Rezaie advises moving cautiously before ingesting coffee to prevent making your symptoms worse (particularly when on a social occasion). He advises adding an invigorating cup of coffee or tea to your regimen if you don't encounter any unwanted effects. Since coffee is a wonderful approach to naturally improve gut motility, Dr. Rezaie continues, "Even with patients who have gut motility issues, I never tell them to not consume it." The secret is to observe how your body responds to it and make necessary adjustments.
Gastrointestinal hemorrhage has been connected to excessive alcohol intake.
Additionally, drinking alcohol has been linked to detrimental changes in gut bacterial composition, increased gut permeability, and inflammatory bowel illnesses.
Alcohol consumption should be decreased to improve digestion.
8. Incorporate probiotics
Probiotics are good microorganisms that help maintain intestinal health. To enhance digestion, eat more foods like yogurt, kefir, sauerkraut, and kimchi or take a probiotic supplement.
When taken as supplements, probiotics are good bacteria that may enhance gut health.
Through the breakdown of indigestible fibers that would otherwise result in gas and bloating, these beneficial bacteria aid in digestion.
Probiotics may help IBS sufferers with their bloating, gas, and pain symptoms, according to studies.
Additionally, they could lessen diarrheal and constipation symptoms.
Fermented foods like sauerkraut, kimchi, and miso include probiotics, as do yogurts with live, active cultures.
Additionally, they come in capsule form. While studies are still being conducted, they point to the possibility that certain probiotic supplements might reduce the symptoms of IBS.
For instance, one meta-analysis discovered a link between decreased IBS discomfort with three different beneficial bacteria present in supplements: Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus.
9. Exercise regularly
Regular physical exercise not only improves digestion but also general health. Consistent exercise encourages bowel movements and helps ward off the emergence of digestive problems like constipation.
One of the finest methods to help your digestion is through regular exercise.
Food passes more easily through your digestive tract with exercise and gravity. Therefore, going for a stroll after eating may help your body get things rolling.
Short bursts of light to moderate activity, according to research, may hasten digestion, but longer, more severe workouts may slow it down.
In one study, light workouts like Qigong, walking, and physical activity dramatically reduced the symptoms of constipation.
Studies also show that exercise may lessen inflammatory bowel disease symptoms because it has anti-inflammatory actions, such as decreasing inflammatory compounds in your body.
10. Avoid Skipping Meals
Consistent and regular eating habits aid in digestion control. Skipping meals might interfere with digestion and cause blood sugar levels to become unbalanced. Incorporate regular meals and snacks into your daily routine.
The digestive tract might get confused and aberrant if you don't eat frequently. When opposed to when you follow a regular eating schedule, the digestive process might not go as smoothly. Plan to have breakfast, lunch, and dinner at around the same time each day. This is also possible with between-meal snacks.
Conclusion/End Point:
A healthcare expert should always be seen if you have any underlying medical illnesses or recurrent stomach problems.
References:
Dooley, B. (2021, November 17). 12 Ways to Improve your Digestive Health - Gastroenterologist San Antonio. Gastroenterology Consultants of San Antonio. Retrieved August 30, 2023, from https://www.gastroconsa.com/12-ways-to-improve-your-digestive-health/
Palladino, A., Brackett, A., & Taylor, C. (n.d.). The 11 Best Ways to Improve Your Digestion Naturally. Healthline. Retrieved August 30, 2023, from https://www.healthline.com/nutrition/ways-to-improve-digestion#TOC_TITLE_HDR_11
Various Contributors. 10 Tips to Improve Your Digestive Health. (2021, May 21). inSite Digestive Health Care. Retrieved August 31, 2023, from https://www.insitedigestive.com/2021/05/21/10-tips-to-improve-your-digestive-health/
Various Contributors. How To Improve Gut Health Naturally. (2023, May 5). Cleveland Clinic Health Essentials. Retrieved August 31, 2023, from https://health.clevelandclinic.org/how-to-improve-your-digestive-tract-naturally/