10 Top Tips for Better Digestive Health
The key to overall health is proper digestion, which starts in the gut. Thus when your digestive system is working at its best, you effectively absorb the nutrients needed for health while helping to prevent illness and fatigue. Bad digestion, on the other hand can cause bloating fatigue and nutrient deficiencies. In this post, I included 10 easy ways to naturally improve your digestion.
1. Eat a High-Fiber Diet
Fiber is a Friend for Digestion It aids in the smooth peristaltic motion of food through your digestive tract and helps to prevent constipation; it leads to a reduction of bowel volume causing regular bowel movements. Fill your belly with fibre to keep it regular, and eat fruits, vegetables, whole grains and legumes. Shoot for 25-30 grams of fiber per day.
2. Stay Hydrated
Water is vital for digestion. Aid in food digestion and nutrient absorption Consuming enough water also helps with preventing constipation because it aids in softening stool and passing of bowel movements. Drink 8 cups of water daily and even more if you active or living in the hot climatic condition.
3. Eat Slowly and Mindfully
And, eating too fast causes overeating and indigestion. Ensure to chew your diet well so that it breaks down and the stomach has an easier way of digestion. When you eat with your full attention, it helps to enjoy the meal and acknowledge when you are feeling satisfied.
4. Incorporate Probiotics
Probiotics: Good bacteria that helps with digestion in the gut. They improve digestion by replacing the good and bad bacteria in your gut. Add probiotic foods such as yogurt, kefir, sauerkraut and kimchi in your diet. Alternatively, you can opt to take a good quality probiotic supplement.
5. Manage Stress
Stress can affect your stomach, cause you indigestion or worsen other issues including IBS (Irritable Bowel Syndrome) and ulcers. Engage in stress-management exercises such as deep breathing, meditation, yoga or regular exercise to maintain normal function of your digestive system.
6. Get Regular Exercise
One common symptom of constipation is being inactive and not moving. They also keep a healthy weight is extremely important for the health of your digestion. Strive for at least 30 minutes of moderate physical activity nearly every day.
7. Avoid Processed Foods
This results because processed foods are often filled with sugars, poor quality fats or even artificial chemicals; all of which creates havoc on our digestion. Rather, eat whole foods that are less than rich nutrients and more easily digested by the body.
8. Limit Caffeine and Alcohol
Caffeine and Alcohol are known to irritate your digestive track, causing acid reflux, indigestion as well dehydration. If you find that eating these foods cause digestive issues, try to avoid them as much as possible.
9. Listen to Your Body
BECOME AWARE OF HOW YOUR BODY RESPONDS TO FOODS &DRINKS Digestion may be impaired due to sensitivities, or intolerances some people have with certain foods. Dairy, gluten and spicy foods are often among the most common offenders. Keep a food diary If you believe your have a problem with any foods, in order to monitor what you eat and how it makes you feel
10. Get Enough Sleep
According to the National Institute of Diabetes and Digestive Kidney Disease, getting enough sleep is integral for overall health — specifically when it comes to maintaining a healthy digestive system. When you have disturbed sleep, it can harm your digestion process and result in acid reflux or constipation. Try to get 7–9 hours of uninterrupted sleep each night so your body can rest and recover.
