Digestive discomfort is something many individuals face. Although the reasons differ among individuals, the resulting symptoms are often bothersome and best sidestepped.
It’s actually quite straightforward to care for your digestive health. By adopting minor, thoughtful adjustments to your lifestyle and food habits, such as drinking adequate water, using quality water filters, and engaging in enjoyable physical activity, you’ll start to see consistent, beneficial changes in your body.
Dietary Choices: Opt for Natural Foods
A prevalent western diet that’s laden with refined carbohydrates, unhealthy fats, and numerous additives often contributes to various digestive ailments, like gut inflammation and other disorders.
Research highlights that trading processed foods and synthetic sweeteners for nutrient-rich, naturally sweet, and healthy fat-containing foods can stave off digestive diseases. The Mediterranean diet, known for its abundant healthy fats, whole grains, and vegetables, has been particularly effective in managing issues like IBS.
Physical Activity
One of the most impactful ways to foster good digestion is regular exercise. Physical movement, aided by gravity, facilitates the movement of food through your system. So, even a post-meal stroll or any other mild activity of your choice can expedite the digestive process.
Evidence reveals that daily physical activity, even just 30 minutes, significantly ameliorates symptoms in those with chronic constipation. Plus, a leisurely walk can alleviate bloating and the sensation of heaviness.
Ingest More Fiber
The myriad benefits of fiber are widely recognized — from reducing cholesterol levels to minimizing heart disease risks. It’s also instrumental in promoting gut health by ensuring regular bowel movements.
The Dietary Guidelines for Americans recommend an intake of 30g of fiber daily. While soluble fiber, present in oats, nuts, and legumes, aids in forming bulkier stools, insoluble fiber from vegetables and grains ensures a clean digestive tract.
Maintain a Food Journal
Often, certain foods trigger digestive issues. Recognizing these triggers can be challenging. A food diary can help in pinpointing these foods. Make a habit of noting down everything you consume and any subsequent discomfort. If you spot a recurrent pattern, consider eliminating such foods. Before major dietary shifts, always discuss with a medical or nutritional expert.
Manage Stress Levels
Stress doesn’t just impact the mind; it significantly affects the digestive system. Problems like stomach ulcers and IBS are often stress-induced.
When stressed, the body’s energy is redirected away from digestion. Plus, the gut and brain share a deep connection. Therefore, managing stress through methods like meditation, acupuncture, or therapy can curtail physical symptoms and boost digestive health.
Practice Mindful Eating
Eating hastily or while distracted can lead to overeating and digestive issues. Mindful eating entails being present during meals. This means chewing adequately, avoiding distractions, and truly savoring each bite, ensuring better digestion and nutrient absorption.
Integrate Gut-Friendly Nutrients
Whole foods are undoubtedly beneficial. But introducing specific supplements can amplify the benefits. Probiotics, found in fermented foods like kimchi and yogurt, enhance digestion by breaking down hard-to-digest fibers. Glutamine, an amino acid present in turkey and soybeans, has been linked to decreased intestinal permeability. Before taking supplements, always consult with a health expert.
Moreover, zinc, essential for gut health, has been found useful in treating several digestive ailments. Daily zinc recommendations stand at 8mg for women and 11mg for men. Natural sources include shellfish, beef, and sunflower seeds.
