11 Quick Tips to Improve Your Digestive Health

Your digestive is usually impacted by the chosen lifestyle and choice of foods eaten. Regular exercise, a healthy fiber intake, and drinking water all help to promote the more efficient digestive system.

Digestive System and Whole Grains

Neglecting the digestive health can lead to difficulty with absorbing and digesting foods and their beneficial nutrients.

Below are eleven tips to help promote a healthier digestive system:

1 – Bad habits

Avoid excessive alcohol, caffeine, and smoking. Cigarettes, coffee (of other caffeinated drinks), and liquor can have a negative impact on the digestive system which can result in heartburn and stomach ulcers.

2 – Ease digestion

Drink the right fluids to help with easing digestion. Certain fizzy drinks, tea, colas, coffee, or other caffeine-based drinks can up the stomach acid and lead to heartburn. Also, fizzy drinks are certain to bloat the stomach.

Digestive problem-free drinks include plain water, milk, and herbal tea. Any drink that is caffeine and fizzy free is less likely to cause issues with bloating and heartburn. If caffeine-based drinks must be consumed, try to limit the daily intake to a maximum of two cups.

3 – Eat lean meats

A healthful diet is certain to benefit from a steady intake of protein, but the fatty meats can result in difficulties with digestion. Try to eat the skinless poultry, pork loin, or similar lean cuts when eating meat.

4 – High-fiber diet

Eating a high-fiber diet as well as fruits, legumes, vegetables, seeds, nuts and whole grains can help to improve the health of the digestive system. A regular intake of fiber makes it easier for food to pass through the digestive tract, which significantly reduces the feeling of constipation.

The benefits of consuming a high-fiber diet include the ability to prevent irritable bowel syndrome, hemorrhoids, and diverticulosi. Also, a dietary plan rich in soluble and insoluble fiber makes it easier to maintain a steady weight.

5 – Limit foods high in fat

Cut down on high fat foods. Fatty foods (fried, burgers, chips, etc.) are more difficult to digest and slow the digestive process. This can lead to heartburn, stomach pain, and increased likelihood of constipation. But, a certain amount of fat can benefit a well-balanced diet, so make to include high-fiber foods with the fatty foods consumed to make it easier on the digestive system.

A healthier alternative is to grill as opposed to frying foods, and drink semi-skimmed or skimmed milk and eat more fish and lean meat.

6 – Plenty of fluids

Stay hydrated and drink plenty of fluids to help promote digestive health. A regular glass of water helps the body stay hydrated, as well as dissolving soluble fiber and fats to make it easier for them to pass through the system.

Fluids like water are essential to encourage water to pass through the system, while also helping to soften stools. To help get the recommended daily intake of 1.6 to 2 liters, try to drink a glass of water at each meal time. Also, try to minimize the consumption of caffeine-based drinks as this has the potential to lead to heartburn.

7 – Probiotics

Probiotics are naturally healthy bacteria and should be included in the daily diet. By promoting the health of the digestive tract, it is possible to fight off issues related to stress, antibiotics, and below par diet. Also, probiotics are appreciated for helping to strengthen the immune system, break down lactose, and enhance the ability to absorb nutrients. Add kefir, low-fat yogurt, sauerkraut, microalgae, and pickles to the diet to get a great source of probiotics.

8 – Regular exercise

Regular activity and exercise is certain to help with encouraging foods to move through the digestive system. Also, by maintaining a healthy weight, this will naturally promote a healthier digestive system.

9 – Schedule eating

A regular schedule for eating snacks and meals is certain to help the digestive system. Eat on schedule for each meal (breakfast, lunch, and dinner) to ensure the digestive system is kept in top shape.

10 – Spicy foods

Limit the intake of spicy foods to avoid stomach complaints. Whether it is mild spices like onion or garlic or hot chilies, there are many spicy foods that can aggravate the digestive system. Spicy foods have the potential to cause diarrhea, stomach pain, and heartburn. Anyone suffering with irritable bowel or heartburn should cut out the spicy foods entirely.

11 – Stress management

A constant feeling of anxiety or stress can lead to digestive problems. Try to engage in activities that are stress-reducing and aim to practice them at regular intervals.

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