Trudging through the day with a rumbly, bloated tummy can be one of the most uncomfortable experiences you have to suffer through. Good gut health, though, doesn’t need extreme effort. It just takes a little bit of innovation with your diet and a closer look at what your system can be averse to.
Digestive System Disorders
Some of the most common digestive problems include bloating, irritable bowel syndrome (IBS), indigestion and nausea, heartburn, acid reflux or esophageal reflux, constipation, and gastroenteritis.
With the exception of a few, most cases of digestive system disorders are a response to diet and lifestyle choices. Identifying the cause for the constant unease in your gut can be a huge help, i.e., find out if you are lactose intolerant, gluten intolerant or have any food-related allergies that can impede your digestive health.
Tips to Help Digestion
So what can you do to overcome these disorders and keep your digestive system healthy? Here are 5 top tips to get you going:
Begin With Your Diet
Green leafy vegetables……did we hear a sigh? Of course, you already know what’s best for your body! When it comes down to execution and loading your plate with fibre, instead of refined carbs and fat, it’s just not that easy. If a salad makes you groan during meal times, why not make it a snack? Munch on as much greens and fibre-rich fruits like lettuce, spinach, apples, beets, carrots, oranges, mango, guava, strawberry, beans and kiwi as you can.
No time for a salad? Juice it up! And drink with the pulp! Reach for the fibres constantly and you’ll find yourself reaching for them reflexively within a few weeks. A few other things to take note: chew your food well; eat at a relaxed time and pace; and avoid eating extra spicy or salty food often.
We’re talking plain and simple H2O. Water plays an integral part in digestion as it helps digest solid food and also helps absorb nutrients in the food. Dehydration and decreased blood pressure can lead to constipation. Bear in mind you need to drink water in between meals rather than along with it to avoid diluting stomach acids that facilitate digestion.
Hop, skip and jump
That’s right – exercise regularly! Regular exercise keeps food moving through the digestive system. It can help in maintaining a healthy weight, which in turn is great for your digestive health. Exercise also helps manage stress, which is another trigger factor for poor digestion.
Don’t underestimate the importance of probiotics
Probiotics are healthy bacteria – the kind that are naturally present in the digestive tract. Their role in the digestion process is significant as they help combat the effects of a poor diet, stress, and even antibiotics. There’s more: probiotics also help enhance nutrient absorption; strengthen the immune system; break down lactose; and can even help treat IBS. The best source of probiotics? Low-fat yogurt or curd.
Kick the bad habits
Smoking, liquor and excessive caffeine can affect the healthy functioning of the digestive system, leading to problems such as stomach ulcers and heartburn. On another note, did you know that chewing gum is actually one of the recommended natural remedies for heartburn? Chewing gum fuels the production of saliva that is an effective acid buffer.