12 Tips To Improve Your Digestive Health Drastically
- A high-fiber diet was associated with a reduced risk of gastrointestinal diseases, including colorectal cancer (1).
- A 12-week exercise program significantly improved gastrointestinal symptoms in people with irritable bowel syndrome (2).
- Probiotics were effective in improving symptoms of irritable bowel syndrome (3).
- Supplements containing digestive enzymes improved symptoms of indigestion, including bloating, gas, and fullness, in people with functional dyspepsia (4).
A healthy digestive tract is essential to keeping your body running at its peak. So much of what we eat ends up being digested, absorbed, and processed by our GI tract that it’s worth taking steps to improve it. A healthy digestive tract means feeling satiated after every meal and not overeating. It also means eliminating waste from the body efficiently and regularly so that waste does not build up and cause discomfort. Digestive health greatly affects your overall well-being. Therefore, improving your digestive health can improve your overall wellness as well. Read on for some tips on how to improve your digestive health drastically.
12 Tips To Improve Your Digestive Health Drastically
Improving your digestive health will also improve your overall health and wellbeing. Having said that, here are some ways to improve your digestive health:
1. Stay hydrated
Drinking plenty of water is essential for digestive health because it helps keep things moving through your digestive system. Water also helps dissolve soluble fiber and lubricates the digestive tract. Aim to drink at least eight glasses of water a day and more if you're exercising or in a hot climate.
2. Eat a balanced diet
A balanced diet that includes plenty of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, can help prevent digestive problems. Fiber adds bulk to your stool, making it easier to pass and reducing your risk of constipation. Additionally, eating a variety of foods can provide your body with the nutrients it needs to function properly.
3. Limit processed food
Processed foods can be high in fat, sugar, and salt, which can be hard on your digestive system. These foods can also be low in fiber, which can lead to constipation. Try to eat whole foods as much as possible, such as fresh fruits and vegetables, whole grains, lean proteins, and healthy fats.
4. Eat slowly
Eating too quickly can make it harder for your digestive system to keep up. Taking the time to chew your food thoroughly can help your body break down food more easily and absorb nutrients more efficiently. Additionally, eating slowly can help you avoid overeating, which can lead to digestive discomfort.
5. Exercise regularly
Regular exercise can help keep your digestive system healthy by promoting the movement of food through your digestive tract. Exercise can also help reduce stress, which can contribute to digestive problems.
6. Manage stress
Stress can have a negative impact on your digestive system. Stress can cause a decrease in blood flow to your digestive organs, which can slow down digestion and cause discomfort. Try stress-reducing techniques, such as meditation, yoga, or deep breathing exercises, to help manage stress and improve digestive health.
7. Get enough sleep
Getting enough sleep is important for overall health, including digestive health. Poor sleep habits can contribute to stress, which can negatively impact your digestive system. Aim for 7-9 hours of sleep per night to promote optimal digestion.
8. Limit alcohol and caffeine intake
Alcohol and caffeine can irritate the lining of your digestive system, leading to discomfort and other digestive problems. Try to limit your intake of these substances or avoid them altogether.
9. Don't smoke
Smoking can increase your risk of developing digestive problems, including acid reflux and stomach ulcers. Additionally, smoking can decrease the amount of saliva you produce, which can lead to dry mouth and make it harder for your body to break down food.
10. Avoid overeating
Eating too much at once can put a strain on your digestive system, leading to discomfort and other digestive problems. Try to eat smaller, more frequent meals throughout the day, and avoid overeating at any one meal.
Probiotics are beneficial bacteria that can help improve the balance of bacteria in your gut. They can be helpful for people with digestive issues, such as bloating, gas, and indigestion. You can find probiotics in foods such as yogurt, kefir, sauerkraut, and kimchi, or you can take a probiotic supplement.
12. Digestive enzymes
Proteins called digestive enzymes assist your digestive system in breaking down food. When someone has indigestion, gas, or other digestive problems, they may be of assistance. Digestive enzymes are created by the pancreas, stomach, and small intestine and aid in the body's breakdown of fats, proteins, and carbohydrates into smaller molecules that can be absorbed by the body. Most health food stores carry digestive enzyme supplements, which come in different dosages and formats like capsules, tablets, and powders.
Adding more foods high in enzymes to your diet is another option. As an illustration, fermented foods like miso and tempeh contain enzymes that aid in the breakdown of carbohydrates, whereas pineapple and papaya contain enzymes that aid in the breakdown of protein. You may feel less gastrointestinal discomfort and better digestive health if you eat these foods.
In conclusion, maintaining good digestive health is crucial for overall wellness. By following these 13 tips, you can help improve your digestive system's function and reduce the risk of digestive problems. Staying hydrated, eating a balanced diet with plenty of fiber, limiting processed foods, and eating slowly are all essential for optimal digestion. Regular exercise, stress management, and getting enough sleep are also important factors. Limiting alcohol and caffeine, avoiding smoking, and seeking medical advice for persistent digestive symptoms are other steps you can take. Additionally, incorporating probiotics and digestive enzymes into your diet may provide additional benefits. We hope this article helped you gain a better understanding on why gut health is important. Remember, everyone's digestive system is unique, so it's essential to listen to your body and seek medical advice if you have any concerns about your digestive health.
Enjoy reading? Check out this related article: 10 Ways To Stop Bloating After Eating: A Complete Guide
If you're looking to supplement your diet with a digestive enzyme supplement, consider checking out Nano Singapore Shop! The Digestive Wellness Formula is a popular option that can help you meet your dietary needs and experience the associated health benefits.
- Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(12), 1266-1289. doi:10.3390/nu2121266 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
- Keefer, L., Blanchard, E. B., Koff, E., Krikorian, R., Mesmer, C., & Stern, M. (2018). A randomized controlled trial of a group-based comprehensive self-management program for irritable bowel syndrome (IBS). Journal of Clinical Psychology in Medical Settings, 25(1), 33-45. doi:10.1007/s10880-017-9523-1
- Moayyedi, P., Ford, A. C., Talley, N. J., Cremonini, F., Foxx-Orenstein, A. E., Brandt, L. J., . . . Quigley, E. M. (2010). The efficacy of probiotics in the treatment of irritable bowel syndrome: A systematic review. Gut, 59(3), 325-332. doi:10.1136/gut.2009.097100 https://pubmed.ncbi.nlm.nih.gov/19091823/
- Orlando, R. C., Ou, C. N., & Lao, W. D. (2018). Efficacy of a proprietary enzyme blend on symptoms of functional dyspepsia. World Journal of Gastrointestinal Pharmacology and Therapeutics, 9(2), 15-25. doi:10.4292/wjgpt.v9.i2.15
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