Digestive Support: Tips for better digestive health
Your digestive system converts the food you eat into the nutrients required by your body. Any disruption in digestion can cause problems in the absorption of those nutrients.
Your diet and lifestyle largely impact your digestive system. Improving your digestive system can help in improving overall health and well-being.
Tips for better digestive health
1. High-fiber diet
If you want your digestive system healthy, you should eat fiber rich foods.
The average diet contains about 10g of fiber per day, which is far less than your body actually needs (25-40g). Add fruits, vegetables, superfoods, grains, legumes, and nuts into your diet to increase your fiber level.
Following are some superfoods containing high fiber levels:
2. Insoluble and soluble fiber
It is difficult to evaluate what kind of fiber you should take. Fiber is a kind of plant food like vegetables, fruits, and grains, which cannot be broken down by your digestive system.
Fiber is very crucial for your health, as it aids in controlling blood sugar levels and keeps the digestive system healthy.
There are two types of fiber:
- Insoluble fiber: it is a type of fiber that cannot be dissolved in water and also cannot be digested by the body. It absorbs water and makes the stool thick, which in turn regulates bowel movements. Some vegetables and grains contain insoluble fiber.
- Soluble fiber: It is a type of fiber that gets dissolved in water and forms a gel-like substance. It is found in legumes, vegetables, and fruits. Soluble fiber is known to decrease cholesterol levels and maintain blood sugar levels.
A high fiber food contains about 5g of fiber per serving.
Probiotics are actually living microorganisms that have positive effects on the body. They contribute to boosting up immunity, enhance gastrointestinal tract (GI) functioning, and improve overall health.
Probiotics like yeast and bacteria help in balancing the microorganism found in your intestinal tract called flora. They also kill off bad bacteria and enable the growth of good bacteria.
Some dairy products like yogurt contain probiotics. They are also available in supplement form.
4. Eat on a schedule
Maintaining a proper schedule of eating can help in keeping the digestive system healthy. Try to take some proper time out for breakfast, lunch, and dinner. Avoid eating unnecessarily.
5. Stay hydrated
Water is not considered a superfood, but consuming much water can help in the better working of super-fiber foods.
Drinking water about half of your body weight can help in countering the fluids that fibers absorb. For instance, if your weight is about 120 pounds, then you should drink about 60 ounces of water every day.
6. Avoid Smoking and alcohol
Excessive use of caffeine, alcohol, tobacco, cigarettes, and liquor can disrupt your digestion process and can cause issues like heartburn and stomach ulcers.
7. Exercise regularly
Keeping an ideal weight and doing exercise regularly can impact your digestive health positively. Exercise moves your food efficiently through your body and prevents constipation.
Stick to any activity that you find easy for you. For instance, a 20minutes walk can be incorporated into the daily routine by everyone.
8. Reduce stress
Anxiety and stress can cause negative effects on your digestive system. Choose stress-reducing fun activities and practice them on a daily basis.
You can check out some exciting tips for stress management: Decreasing Stress to Live a Longer, Better Life.
9. Digestive support supplements
Some of the best supplements for digestive health are
- Peppermint Oil