30/05/2023 / Digestive Disease & Gastroenterology
Gut health determines your overall health. So it's important to take care of your digestive system.
Have you ever had diarrhea or stomach aches while you are in a highly stressful environment? Have you noticed that on becoming anxious (which happens in the brain) your stomach would be upset? All this happens because your stomach (gut) is connected to your brain. So, only good digestive health can assure you of good overall health. Similarly, the digestive system can be negatively affected by improper food and lifestyle habits. Read further to know about the tips for boosting your digestive health.
Here are the ways to boost your digestion and gut health,
Processed foods typically have high amounts of sodium, sugars, saturated fats and added additives. These can affect your gut health by destroying the gut microbiota that plays an important role in digestive processes. Since these foods have fewer fibres, you may overcome them, leading to obesity and its related health complications. The processed foods that should be avoided are,
Syrups and jams
Sugary soft drinks
Chocolates and candies
Chips and crackers
Ice Cream and frozen desserts
Sausages and French fries
Muffins and Cakes
Replacing processed foods with whole foods can help you in increasing the digestive capacity of the body and improve your overall health. You can even take the help of a dietician for planning out your diet chart based on whole foods. Some of the nutritious whole foods to incorporate into your diet are,
Whole grains like brown rice, quinoa and oats
Fruits
Non-starchy vegetables like asparagus, bell peppers and green peas
Starchy vegetables like corn, carrots and potatoes
Avocado
Eggs
Poultry
Nuts and seeds
Legumes
Oil like olive and avocado oil
Fibers form an important part of your digestive system as they influence the movement of the food inside your stomach. Insoluble fibres move all the intestinal content towards the last part of the digestive process while the soluble fibres bulk up the stool for easy passing through the rectum. Some of the fibre-rich foods to add to your diet are,
Beans
Broccoli
Berries
Avocados
Whole grains
Apples
Dried fruits
Potatoes
Nuts
Fats are an essential component of our diet. But, unhealthy and saturated fats from fried foods can cause digestive problems by causing you heartburn and gas troubles. Hence, you have to choose ones that are rich in unsaturated and healthy fats. Some of the healthy high-fat foods are,
Fatty fishes
Chia seeds
Eggs
Avocado
Flaxseeds
Nuts
Oilseeds
Tofu
Yoghurt
Water forms an important part of digestion and not drinking it enough can cause constipation or even gas troubles. So, it is important to drink at least 2 litres of water per day. If you have trouble remembering your water intake, just schedule a reminder and take some minutes out of your busy days.
Adding alcohol, caffeine and soda to your diet can cause heartburn, acid reflux and even stomach ulcers. Especially, people with digestive problems like gastroesophageal reflux disease or irritable bowel syndrome should stay away from these, as they can make the symptoms worse. You can replace them with water or some herbal teas for good refreshment!
Most of us in this hasty world put food in our mouths without being conscious of the quantity and quality of food we eat. This can affect your digestion and cause issues like acid reflux or gas. So, when you eat next time, put down your phones or shut down your screens and give attention to the food. This would hardly take 10-15 minutes out of your busy schedule.
So many people have this misconception that digestion begins in the stomach and there is no need to chew the food. But when you don’t chew your food enough with your teeth, it takes much longer to digest in the stomach, thereby causing acid reflux, heartburn and gas.
Many people have the mistake of eating dinner at 10 pm and sleeping immediately after that. By doing this, you are putting a lot of stress on your digestive system. Since you are at rest, your body would have less energy to digest the foods and also the stomach acid would reach your throat when you lie down on a full stomach, causing heartburn. So, it is advised to take your dinner at least three hours before your bedtime.
Exercise is one of the best ways to improve digestion as it increases the blood flow and movement of foods in the intestine. They can also ease the various symptoms of gastric issues like heartburn, gas, stomach ache and constipation.
Probiotics are bacteria that improve health, help digestion and reduce inflammation. Prebiotics are indigestible fibers that are foods for probiotic bacteria. So, it's important to have a combination of both prebiotics and probiotics in your diet.
Some of the probiotic-rich foods are,
Yoghurt
Kefir
Idli
Paneer
Miso
Kimchi
Green peas
Buttermilk
Along with this, some of the prebiotic-rich foods to include are,
Garlic
Chicory root
Raw banana
Apple
Flaxseeds
Asparagus
Onion
It is a well-known fact that smoking is injurious to health but do you know that it can even increase the risk of digestive disorders like heartburn, reflux, peptic ulcers, Crohn's disease, colon polyps, and pancreatitis? It is better to quit smoking as the consequences of smoking are not just restricted to respiratory diseases and cancers.
You might find it surprising how chewing gums can cause digestive problems. But this is true because when you chew gum you take in a large amount of air and it can cause gas troubles. Some people can get digestive problems like bloating and heartburn due to the sugar alcohols present in these gums.
Always remember that your mind and gut are connected! When you put immense pressure on your mind, it affects your digestion. To avoid digestive issues in high-stress environments, you can practise yoga, meditation and also breathing techniques.
Instead of drinking high sugared or highly caffeinated drinks, you can have herbal teas that would be much easier on digestion. Some of the best teas to have for good digestion are,
Peppermint tea
Ginger tea
Gentian root tea
Fennel tea
Angelica root tea
Dandelion tea
Senna tea
Marshmallow root tea
Black tea
Gut health is very important to maintain and promote your overall health.
By following good food and lifestyle habits, you can ensure good gut health.
Having less processed foods, increasing fiber intake, avoiding alcohol, giving up smoking and reducing stress are some of the ways to improve your guts and digestive system.
Having less processed foods, increasing fibre intake, avoiding alcohol, giving up smoking and reducing stress can improve your digestive system.
Having healthy food and lifestyle habits is the secret to good digestion.
Drinking more water, eating more fibre, having probiotics with probiotics, exercising regularly and eating less meat will improve digestion.
Your digestion would be strongest in the morning from 7 am to 11 am. That's why it is advised to have full meals in the morning while cutting down during the afternoon and night.
Poor digestion can be due to foods that are incompatible with your body or even due to lifestyle habits that hinder your body's ability to digest the food.
Having herbal teas like ginger tea, peppermint tea or fennel tea can help in digestion.
Chewing your foods properly, avoiding carbonated drinks, quitting smoking and reducing chewing gums can help in reducing gas in the stomach.
If you eat and sleep immediately, digestion takes longer than usual and you may suffer from gas and heartburn.
Foods such as bacon, lamb, whole milk, hard cheese, and nuts take longer than 4 hours to digest.
Digestion usually slows down when people reach the age of 65 or older.
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