Effective tips for healthy digestion
The digestive system is responsible for digestion and assimilation of food – processing food, meals, and drinks, isolating the necessary nutrients, absorbing them into the bloodstream and eliminating undigested residues from the body, which is extremely important for the functioning of the whole organism.
At the same time, suboptimal nutrition, lifestyle, and bad habits provoke malfunctions of the stomach and intestines.
To improve digestion, you should pay attention to and follow these recommendations.
Add more plant-based dietary fiber (fiber)
To get the 20-35 grams of fiber your body needs every day, choose plant-based foods such as crunchy bell peppers, beans, whole grains, nuts, vegetables, and fruits. They help with constipation and are also good for the heart and blood sugar. Since these foods are good for satiety, you eat less.
Chew to tame heartburn
Chewing causes the body to produce saliva, which balances the acid associated with heartburn. In addition, chewing slower and more thoroughly helps reduce air swallowing, which prevents burping, bloating, and heartburn.
Keep an eye on your weight
Losing even a few extra pounds, especially fat in your internal organs, can help alleviate the discomfort of heartburn, gas, and belching. See a specialist to discuss and develop a balanced diet and exercise plan to achieve a healthy weight.
Reduce the size of your plate
A great way to prevent indigestion, bloating, heartburn, and other digestive health issues is to eat less and slower. It takes time to start feeling full. That way, you won't eat more than you planned.
Avoid dehydration
Fluids help the body get rid of waste products. Increasing fluid intake is often recommended as part of a constipation treatment protocol, and there is some evidence to support this. You can drink water, as well as juices, tea, and other beverages. Water is also found in foods. The need for fluids is individual. Nevertheless, it is recommended that adults with digestive disorders consume eight glasses of water.
Get moving
Exercise helps with most minor digestive problems, from bloating to constipation. Physical activity helps the digestive system work and eliminate waste. It also fights stress, which can cause digestive disorders.
Try probiotics
These "good" bacteria are found in some yogurts, juices, and supplements. Studies show that probiotics help with diarrhea, irritable bowel syndrome, and inflammatory bowel disease. Consult with your doctor to find out which probiotics are right for you.
Do more to control stress
Indigestion can even be caused by nervousness. The brain and the digestive system are connected. Stress can worsen conditions such as irritable bowel syndrome and ulcers. Make it a priority to be active, get enough sleep, meditate, and relax.
Take care of your diet
Avoid or limit the consumption of foods that cause you to have negative reactions and unpleasant symptoms. Some people have problems with foods that cause gas, such as beans and carbonated drinks, or fatty foods, such as fried foods and cheese. For others, acidic foods such as citrus fruits, coffee, tea, and tomatoes can be problematic.
Give up smoking
Smoking weakens the valve at the end of the esophagus. This can lead to acid reflux and heartburn, and increases the likelihood of certain types of cancer. In addition, smokers are more likely to develop ulcers and Crohn's disease. If you can't quit on your own, consult a specialist, and don't give up if you don't succeed the first time.
Drink less alcohol
If you drink, limit yourself to one drink (0.33 beer, 100 ml of wine, or 30 ml of spirits) for women or two for men. Too many alcoholic beverages and their frequent consumption contribute to heartburn, diarrhea, liver problems, and esophageal cancer.
Slow down while eating
To reduce belching and gas, it is important to keep air out of the stomach. So eat more slowly. Do not swallow food or drinks quickly. Chew every bite and enjoy. Avoid chewing gum and candy if they make you swallow air.
Limit salt
Even a small excess of salt in the diet can be one of the triggers for bloating. Salt is often found in large quantities in prepared foods. Reduce your salt intake and check food labels for sodium content.
Keep your home clean
Food poisoning is often accompanied by diarrhea, nausea, and vomiting. Therefore, keep cold food cold and hot food hot. Wash food thoroughly before eating. Use different utensils and boards when preparing fruits, vegetables, and raw meat. Make sure all your dairy products are pasteurized.
Pay attention to dairy products
About 15-20% of adults are intolerant to lactose, a natural sugar in milk, and in such cases, bloating, excessive gas, and diarrhea may occur after consuming dairy products. If there is such a connection, then you should choose lactose-free products.
Make an appointment with your doctor if your symptoms persist, return, worsen, or impair your quality of life. Seek medical attention immediately if you have a high fever, trouble swallowing, blood in your vomit or stool, severe abdominal pain, unplanned weight loss, or other serious symptoms. A specialist will be able to identify the cause and prescribe appropriate treatment to help you feel better as soon as possible.