We all experience digestive issues now and then. Some individuals may experience constipation, diarrhoea, gas, or heartburn when they eat certain foods, or when they’re stressed or anxious. If you occasionally experience one or more of these symptoms from time to time, there’s no need to worry. However, if you regularly have constipation, gas, or heartburn, it’s time to change your diet and start taking care of your digestive system. If you experience any of these symptoms frequently, it means that your body is having problems digesting the food you’re eating and that could cause serious issues.
Almost half of our immune system is located in the gastrointestinal tract, and it’s responsible for breaking down the food we eat and providing energy, maintaining our mental health, skin health, hormone balance, and removing toxins from our bodies. When something goes wrong in the digestive system it can affect the gastrointestinal tract, which may result in serious health problems. That’s why it’s important to maintain a healthy digestive system all the time.
Here are some expert tips for keeping a healthy digestive system.
Eating fibre-rich food has endless benefits for your body. It doesn’t only enhance your digestive system, but also lowers your chances of having heart disease, diabetes, and also improves your metabolism. High-fibre food normalizes your bowel movement, which helps relieve constipation and diarrhoea. It can also reduce pain and inflammation in the intestine. Experts claim that fibre-rich food can also lower gastric acid for those who struggle with gastroesophageal reflux disorder.
There are two types of fibre-rich food that you can eat, soluble, which helps with constipation, and insoluble fibre; both of them are needed for a healthy digestive system. Insoluble fibres can be found in whole grains, wheat cereals, carrots, tomatoes, and celery, while soluble fibres can be found in pears, apples, berries, nuts, oatmeal, and beans. However, if you don’t usually eat fibre-rich food and you’re going to start adding it to your diet, it’s better to add it slowly until your stomach is used to it. If your digestive system is not used to a high-fibre diet, then consuming a lot in a short time may result in bloating and gas.
Many people believe that bacteria is always a bad thing, but millions of bacteria live in our bodies. Most of them are good and helpful bacteria and only a few are bad. Probiotics are one of the healthy live bacteria that live in our bodies and promote the health of our digestive system. Lack of probiotics can lead to serious digestive problems. You can eat probiotic food, such as yoghurt, Kefir, Kombucha, and pickles, or you can take probiotic supplements. There are some probiotic supplements here that can help develop a healthy digestive system. Many people prefer taking supplements to eat probiotic-rich food as they are more effective and usually have prebiotic as well.
Choose Your Fats
Not all fatty food is bad. Some fats can improve your digestive system and your metabolism, but a few can slow the digestive process and contribute to weight gain. Butter, fries, and cheese contain unhealthy amounts of fats that can be dangerous to your body, while avocado, fish, and oils that come from vegetables have little to no side effects. Fats that are found in avocado and vegetables can eliminate any digestive problems you have and assist in a healthy gut.
Eat Small Portions
We all tend to overeat when we’re hungry, end end-up feeling lazy and sometimes struggle with stomach problems afterwards. That’s mainly because the digestive system can’t handle large portions of food at once, and your body will not be able to digest this food properly. To promote a healthy digestive system, you should ensure that the digestive process goes smoothly and all food is digested. To achieve that, you should eat small portions and increase the number of times you eat over the course of a day. So instead of eating a lot at breakfast and dinner, eat three main meals and include two small snacks in between each meal. That way, your stomach will always be working and all the food will be digested.
A lot of people eat all their meals in a hurry, leaving their stomach with a lot of food that’s not properly digested. Even if you’re eating small portions per meal, eating quickly will cause a lot of problems to your digestive system. Your gut needs time to process the food you eat from the moment it settles inside your stomach. So you need to take your time while chewing and stop eating once you feel that you’re full. That way, you will give your gut the time to handle the food you ate and digest it all.
If you don’t drink enough water every day, your body will automatically take fluids from your bowel to replace the water. This will leave your stomach dry, which can increase the risk of inflammation and other digestive problems. Start by drinking eight glasses a day to keep your body hydrated and protect your digestive system.
If you regularly struggle with a slow bowel movement or other digestive problems, you should start moving your body more often. Physical activity can speed up your bowel movement and help with better digestion. You can do light exercises, cardio, or walk for an hour every day to improve your digestive system.
Every person should take good care of their digestive system, as it can affect many organs and can cause serious health issues if neglected. The gastrointestinal tract is one of the most important organs in your body, it has a lot of functions, and it can be affected if you’re following an unhealthy diet. There are a lot of supplements that can enhance the digestive process but without maintaining a healthy diet, these supplements will not be able to perform well. Limiting processed and junk food and increasing fibre-rich food will promote your gut and allow you to have a healthy digestive system.