The current generation suffers most from digestive problems. Indigestion, bloating, flatulence, and constipation, gas; our lifestyle and choice of food we eat is badly messing up with our digestive system. So what can be done to keep our digestive system in top health?
Here are some very simple tips that will help you in improving and maintaining good digestive health.
As the digestive system is directly affected by the food that we eat, so the primary aim should be to make changes in our food habits. Here’s what we can do:
It is a known fact by now that high-fiber diet is the best when it comes to improving the digestive system. Maria Adams, RD, MPH, a nutrition consultant in Marblehead, Massachusetts said, A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated.” She stresses the fact that eating foods that are whole grains, legumes, vegetables, and fruits will prevent many digestive conditions like IBS, hemorrhoids, and diverticulosis. In addition, it will also help you to maintain a healthy weight.
Include soluble and insoluble fiber
Consuming both soluble and insoluble fiber helps the digestive system in different ways. Insoluble fiber is difficult to digest and hence adds bulk to the stool and soluble fiber draws water and prevents watery stools.
Soluble fiber – oatmeal, legumes, peas, barley, nuts, fruits, and vegetables
Insoluble fiber - whole grains, wheat bran, and vegetables
Limit high-fat foods
Fatty foods slow down the digestive system and you get prone to constipation. But fats are an equally important nutrient in your diet, so pair them with high-fiber foods to maintain good health of your digestive system.
If you are choosing to eat a healthy diet, protein is a must. But discard the fatty cuts of meat, as they may be uncomfortable on your digestive system. Instead, eat lean cuts like skinless poultry or pork loin.
Need we say more? Probiotics are the best choice of foods when the digestive system is upset. There are some naturally present good bacteria in the gut that gets disturbed with the wrong choice of diet. Probiotics help to add the number of good bacteria in the digestive tract so that the food gets easily digested. They also help in optimal nutrition absorption, help to break down lactose and strengthen the immune system. IT also helps to naturally treat IBS. "They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress," says Adams.
Eat a bowl of low-fat yoghurt daily. You can also add kombucha tea to your everyday diet.
Maintain an eating schedule
This small change is very important if you want your digestive system to be in good health. Aim to have breakfast, lunch, snacks, and dinner at almost the same time every day, even on weekends.
Have you been drinking the required amount of water? Water is vital and needed for your digestive health as, without enough hydration, fiber-rich food can cause constipation.
Give up the bad addictions
If you are addicted to cigarettes, alcohol or coffee give them up soon as they can affect the digestive health leading to heartburns and stomach ulcers.
Exercise daily to keep foods moving through the digestive system and get rid of constipation. Exercise also helps you to maintain a healthy weight.
Avoid foods that irritate your digestive tract
Every digestive system is different; some people can tolerate too much spice while others cannot. Recognize what is good for your health and eat accordingly. Red chilies, hot spices, oily food, desserts might not suite very digestive tract. It can lead to ulcers in the stomach and intestines that have adverse effects on your health.
Remember our digestive system not just digests foods but a good digestive system means good health.