Have you never come across that bloating sound in your stomach, or hot burning sensation rising in your chest after a meal? We usually ignore these signs of indigestion considering them natural in today’s lifestyle. However if these havocs cross your tummy often, with at least more than once a week, it’s time that you need to listen this alarm.
Eating good food alone is not sufficient for good health. Good digestion is what utilizes the energy present in the food and provides it to the body so as to nurture and energize it. Salivation and bacteria in the gut play significant role in the process of digestion.
Here are some easy ways which will definitely strengthen your guts with improved digestion.
Keep your Gut Hydrated: Our body is made up of a large volume of water. To meet the body’s water requirement, we should be drinking at least 3 liters of water daily. This will ensure that our digestive system is well-hydrated.
This water also helps the intestines in pushing the digested waste out of the gut in a form which can easily be eliminated from the body. This keeps our bowels clean removing the toxins and keeping the digestion related complications away. Low intake of water on a regular basis may lead to several digestion related issues including constipation. Hence, if your water intake is less, you can make a habit of drinking a glass of water every two hours without waiting for the craving of being thirsty.
Don’t irritate your Gut: Everyone has a different digestive capacity. Some people can easily tolerate spicy and fried food whereas others may face the trouble of dyspepsia. One should understand the gut and eat as per one’s capacity. Some common foods which are irritable for the gut are: hot spices, red chilies, caffeine, alcohol, sweets and desserts which have excessive amount of sugar and fat.
Several types of medications are also known to irritate the digestive tract. Yet the spicy food by itself does not cause ulcers; it may only contribute to increase the existing ulceration. In order to enjoy a healthy digestive system, you should avoid excessive intake of such food products which cause irritation in your digestive tract. A balance with food intake contributes to the comfort of the gut.
Choose High-Fiber Diet: Many nutritionists advise that our diet should contain foods that are high in their fiber content to sustain healthy digestion. Whole grains, legumes, oatmeal, beans, nuts, fresh veggies and fruits are definite friends of your gut.
This dietary fiber soothes the gastrointestinal tract and maintains the pace of digestion allowing the body to absorb nutrients of the food. It also helps in movement of food from the digestive tract to elimination of waste and regulating stool consistency. In addition to keeping constipation at bay and maintaining your body weight, this will also help in treating digestive conditions such as Irritable Bowel Syndrome (IBS) and diverticulosis.
Nurture the Gut with Probiotics: In simple words, Probiotics are the healthy bacteria which are already present in your digestive tract. They are powerful enough to nullify the effect of poor diet, strong antibiotics and stressful lifestyle.
Low-fat yogurt is rich in probiotics and can be consumed daily. Other sources of probiotic bacteria are soy milk and dark chocolate. Regular consumption of probiotic foods enhances nutrient absorption thereby strengthening the immune system. This also helps in treating IBS.
Limit Intake of Fatty Foods: Fatty foods slow down the process of digestion and increase the chances of constipation. Yet some amount of fat consumption is necessary for good health.
Hence, we should eat a combination of fatty foods and high-fiber foods in our daily diet so that the body is able to digest the food easily.
Bad Habits – Learn to Say ‘NO’: Substances like nicotine, tobacco, liquor, caffeine, cigarettes etc. can disrupt your digestive system and may even cause stomach problems like ulcers and heartburn. The art of saying ‘no’ to these addictions protect your gut.
Add Exercises to your Daily Routine: Exercises help in maintain a healthy body weight and get the necessary movement of food, which reduces the chances of constipation. They also help in reducing stress and maintaining a balance between physical, mental and emotional well-being.
Keep your Stress Levels Low: Stress or anxiety affects the permeability of the digestive tract and causes an imbalance in the availability of good bacteria leading to the chances of inflammation. You may include some stress-reducing activities in your exercise routine to ensure good health of your digestive system.
Your health is in your hands and your gut feeling guides you for a healthy gut. If there are signals from the body, then get active to improve your digestive system and eliminate the ‘out of the blue’ moments to stay in the ‘pink’ of health.