The human digestive system is responsible for providing the body with all vital vitamins, fats, carbohydrates, and amino acids that help in keeping the cells functioning. But our digestive system is very complex, even small negligence towards our digestive system can put us on the verge of having digestion problems. Some occasional digestion problems are constipation, heartburn or reflux, nausea and vomiting, bloating, etc.
So, it becomes very important to take care of our digestive system to have a healthy life. You can do it by following some precautions and making small changes in your daily lifestyle.
Tips to improve your digestion
Staying hydrated
It is very important to maintain an adequate amount of water level in your body. Although there is no fixed quantity of water intake as it differs from one person to another, on average drinking around 2-3 liters of water, every day is recommended.
If you find it difficult to drink enough water daily, you can try other water-based options like herbal teas, coconut water and infused water. Fruits and vegetables rich in fluid like tomatoes, cucumber, watermelons, and oranges should also be consumed.
Managing Stress
During stress, your body releases some stress hormones like corticosteroids and adrenaline which indirectly affect your digestive system. Therefore proper management of stress is very important to save yourself from digestive issues.
It can be done by:
-Doing some yoga or exercise daily.
-Doing meditation
-listening to music
– Good quality and quantity of sleep
Eating fiber-rich foods
Consuming a high-fiber diet like vegetables, fruits, beans, nuts, and whole grains can reduce your chances of constipation. It not only helps you in improving your digestion but also helps in maintaining a healthy weight, managing cholesterol and blood sugar levels of your body.
Chewing food properly improve Digestion
Proper chewing of food breaks down the food into smaller pieces thereby improving digestion and subsequently absorption of nutrients.
Considering lifestyle habits
Unhealthy lifestyle habits that can affect your gut include:
-Late-night eating: Eating your meal late at night and then instantly lying down to sleep causes heartburn and reflux. Therefore it is very important to avoid eating late at night. It also leads to weight gain.
-Alcohol and smoking: If you already have digestion issues and have a habit of smoking and drinking alcohol then you should know that it may create more risk of stomach ulcers and gastrointestinal cancers.
Lactose intolerance
Dairy products contain a natural sugar known as lactose. It is better to avoid lactose-based foods like milk and milk products if you are intolerant to it.
Limiting high-fat foods
To improve your digestion you must limit the foods that can trouble your stomach and digestive system. Avoiding soda and deep-fried foods (French fries, chips, fritters) can be of great help.
Taking gut bacteria-friendly foods improve digestion
Taking gut-friendly foods can also improve your digestion. These are also known as probiotics and prebiotics.
Probiotics are live bacteria that occur naturally in the food and are good for your digestion. Foods that contain probiotics naturally are Kefir, kimchi, yogurts, sauerkraut, etc.
Prebiotics are dietary fibers that allow the gut bacteria to produce nutrients for the colon cells leading to a healthier digestive system. Garlic, onions, bananas, and chicory roots are certain foods that are the source of prebiotic fiber for your body.
Spices and herbs
Some spices and herbs can help in improving digestion by stimulating the liver and activities of certain enzymes responsible for the digestion of food in your body. You can add spices and herbs like ginger, cardamom, turmeric, fenugreek, and various others to improve your digestion.
Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.