Hello
friends! As we all agree, a healthy digestive system is essential for overall
health and well-being. All food and
drinks consumed must be broken down into smaller molecules of nutrients like
carbohydrates, fats, and proteins before the blood absorbs them and carry them
to cells throughout the body to be used for energy, growth, and cell repair.
The major functions of the digestive tract, which starts from the mouth and
ends at the anus, are the transportation of food, digestion, secretion, and
absorption. To ensure the smooth functioning of all the digestive organs,
taking good care of the digestive system becomes important.
The
following are the best and easy digestive health tips for ensuring good digestion
and good overall health. Let's dive into the subject right away.
1. Eat a gut-friendly nutritious diet
Eating a balanced and nutritious diet that includes whole grains, fruits, and vegetables, with lean proteins and low-fat dairy products will help the digestive system to work optimally, reducing the risk of developing digestive diseases such as constipation, diarrhea, and GERD.
The
best gut-friendly foods include chia seeds, fennel, kombucha, kefir, papaya,
tempeh, miso, almonds, olive oil, beets, kimchi, ginger, etc. These are the
best foods to optimize digestion. Fruits
low in fructose such as oranges, grapefruit, bananas, berries, etc., stimulate
the growth of good bacteria in the gut.
Foods
with a good source of fiber include beans, dried peas, lentils, nuts, seeds,
dried fruits such as raisins and prunes, foods made with whole grains, fruits
such as apples with skin, pears with skin, green peas, broccoli, white potatoes,
etc.
2. Avoid foods that trigger digestive problems
If
our digestive system needs to function optimally, it is better to avoid foods
that are not gut-friendly. Foods to avoid include:
1.
Artificial sweeteners like acesulfame, stevia, sucralose, aspartame, and saccharin,
which have no sugar content and have zero calories, pass through the body
undigested, negatively affecting the microflora of the gut.
2.
Red meat contains carnitine, a compound that interacts with gut bacteria and could
become the reason for atherosclerosis (buildup of plaque in the arteries).
Alternatives are chicken, white fish, fatty fish, or plant-based proteins like
tofu and tempeh.
3.
Fried foods either from animals or plants are considered bad for the gut and should
be avoided as the oils that get used to fry the food are often rich in trans
fats and saturated fats and can make the digestion difficult, leading to diarrhea,
gas, stomach pain, etc. Sugary soft drinks also should be avoided.
4.
Excessive consumption of alcohol could lead to dysbiosis causing constipation,
diarrhea, cramping, bloating, indigestion, and inflammation of the gut,
resulting in the gut wall lining becoming thinner, weak, and permeable (leaky
gut).
3. Use probiotics and prebiotics regularly
Foods with probiotics contain living microorganisms like the good health-promoting microbes found in the gut. Eating foods with probiotics helps in boosting the population of beneficial bacteria.
Common
bacteria groups found in foods with probiotics include Lactobacillus and bifidobacterium.
Probiotic foods are made by adding microbes to food and by allowing
fermentation to take place.
Foods
with good probiotic contents include fermented soy foods, such as tempeh, miso,
natto, kefir (fermented milk), kimchi (fermented vegetables), and kombucha (a
fermented tea drink), sauerkraut (fermented cabbage), yogurt, both dairy and non-dairy,
etc.
Prebiotics
are the non-digestible food ingredients that promote the growth of beneficial
microorganisms in the intestines. In other words, prebiotics feeds the
probiotics and both of them together make sure to maintain strong gut flora. Foods
with prebiotics contain compounds like fructooligosaccharides, inulin, and galactooligosaccharides,
which are soluble dietary fiber. Prebiotics act as fuel for specific bacteria
in the gut and have the ability to promote the creation of more good bacteria.
Foods
with good prebiotic contents include asparagus, bananas, chicory, garlic, Jerusalem
artichokes, leeks, oats, onions, soybeans, etc.
4. Drink water to flush the toxins out of the system
Drinking plenty of water is one of the most important things one can do to take good care of the digestive system. Sufficient intake of water enables the body to excrete waste through urination, perspiration, and defecation. Not only does drinking water help in flushing out the toxins from the system, but it also keeps the system functioning at its optimum levels. Hydrating the body improves digestion helps in the absorption of nutrients and reduces inflammation. Additionally, staying hydrated helps to reduce stomach cramps and bloating, which are the two common digestive problems. Water aids in the smooth passage of food and also helps in breaking down the food. Water helps in preventing constipation. Water helps in healthier eating. Water aids in digestion too. Thus being hydrated is essential.
5. Exercise regularly for a strong digestive system
Exercises increase the blood flow to the muscles of the digestive system, which massage the food along the digestive tract, known as peristalsis. This process causes them to work more quickly and more effectively.
A
recent study revealed that exercise not only improved the digestive symptoms in
patients with IBS (irritable bowel syndrome) but also improved their overall
quality of life. Regular exercising also
reduces the risk of colon cancer, relieves constipation, and prevents gall
stones.
Sit-ups
or crunches, core exercises, and walking are the best exercises for healthy
digestion. Core muscles and muscles in the abdomen strengthen the bowel movement
and intestines. They also help to prevent digestive issues such as gas or
bloating. Brisk walking, cycling, yoga, breathing exercises, etc. also help with
good digestive health. Massaging the
abdominal area regularly with oil or herbal lotion improves digestion and
circulation.
6. Have adequate rest and sleep
Sleep and digestive health are interconnected. Sleep ensures proper functionality of the digestive system and the digestive system ensures proper sleep. To enable optimum functioning of this interconnected functionality, a fixed pattern of both eating and sleeping should be maintained on daily basis. Lack of sleep affects the eating choices leading to increased appetite resulting in unhealthy food choices. Sleep is important for avoiding stress, as stress affects the gut creating an imbalance in hormones and a rise in cortisol (stress hormone). Lack of melatonin, the hormone that helps with sleep and regulates gastrointestinal mobility, could lead to insomnia and GERD, and proper sleep ensures proper levels of hormones. Lack of sleep could increase stress and an increase in stress could cause intestinal permeability problems (leaky gut). Staying up too late at night could interfere with digestion and absorption. Adequate sleep is therefore recommended for good digestive health.
7. Use supplements to support digestion
Though our digestive system is capable of functioning without any supplements, digestive supplements support the functionality of the system. Digestive supplements not only help in keeping the digestive system functioning properly but also helps in recovering from fatigue and sluggishness fast.
Probiotics
contain good living organisms/bacteria and relieve symptoms of irritable bowel
syndrome (IBS) and relieve diarrhea. Peppermint oil lessens pain and bloating
associated with IBS. Licorice is helpful for symptoms of heartburn and acid
reflux. Ginger is used for treating stomachaches, nausea, and vomiting.
Chamomile helps not only with an upset stomach, colic, and nausea but also with
anxiety and insomnia. Psyllium is useful in constipation due to its high fiber
content. L-Glutamine helps to relieve diarrhea induced by surgery, infections,
or stress. Artichoke leaf extract relieves the symptoms of indigestion. Magnesium is used for digestive problems and
heartburn.
Thus,
it is important to take the advice of the doctor before starting any new
supplement.
8. Avoid alcohol and tobacco
Alcohol
inhibits the ability of the gut to absorb vital nutrients. Excessive alcohol
intake reduces the digestive enzymes that go into the digestive tract and the
pancreas. Alcohol is the major cause of
liver and breast cancers. Heavy
consumption of alcohol increases the risks of mouth, throat, and bowel cancers
as well as colon and rectal cancers.
Smoking
harms the digestive system in several ways. Smoking causes many common
disorders of the digestive system like heartburn, gastroesophageal reflux
disease (GERD), peptic ulcers, and some liver diseases. Smoking also increases
the risk of colon polyps, Crohn's disease, gall stones, and pancreatitis.
9. Take antibiotics only if necessary
Using antibiotics becomes inevitable as a treatment modality but unnecessary use of antibiotics should be avoided. It is always better to use antibiotics under the supervision of a doctor.
The
doctors recommend taking antibiotics with food because taking antibiotics can
significantly change the quantity and the type of bacteria present in the gut
and such changes in the microflora of the gut could lead to antibiotic-induced
diarrhea, nausea, vomiting, and other gastrointestinal side effects.
Taking
a high-fiber diet, fermented foods, probiotics, and prebiotics during and after
the course of antibiotics helps reduce the risks of antibiotic-induced
gastrointestinal side effects, restores the gut microflora to a healthy state,
and helps in reestablishing a healthy gut microbiome.
10. Avoid overeating spicy foods
Moderate amounts of spicy foods reduce bad cholesterol levels, increase metabolism to assist with weight loss, and prevent tumors in the gastrointestinal tract due to the presence of capsaicin, a compound that is found in chili peppers.
Capsaicin
in spicy foods can irritate the pain receptors in the digestive tract. Because
of the protective mechanism, the gut speeds up and gets rid of the capsaicin
quickly and this leads to diarrhea.
Frequent
and excessive consumption of spicy foods can cause upper gastrointestinal symptoms
as capsaicin can irritate the stomach lining or intestines in people with
sensitive gut and can often cause diarrhea.
Cottage
cheese, ice cream, milk, bread, or some starchy food could settle the stomach
after eating spicy food as they help in washing away the spicy sensation. Eating
a small amount of sweet with the spicy food decreases or neutralizes the
spiciness. A small amount of peppermint oil can help in reducing the
inflammation of the gastrointestinal tract.
11. Get professional help when needed
Most gastrointestinal problems are easy to deal with, either by way of lifestyle modifications or with the use of supplements. However, if the symptoms seem more severe, a visit with a gastroenterologist becomes necessary to rule out any digestive problems, start appropriate treatment, or avoid any future problems. Some symptoms that might warrant the help of a professional are chronic or unusual abdominal pain, persistent or severe heartburn, difficulty swallowing, pain when swallowing, persistent hoarseness or a sore throat, feeling of having food stuck in the throat or chest, choking episodes, chronic bloating or gas, persistent vomiting or nausea, chronic constipation, chronic diarrhea, difficulty evacuating the bowels, black or bloody stool, loss of appetite, and unintentional weight loss.
12. Lead a stress-free lifestyle
Symptoms of depression are often associated with some digestive problems as the GI tract is sensitive to emotions. The brain and the gastrointestinal system are connected closely. Thus, digestive symptoms like gastric distress, loss of appetite, cramping, etc., could be the result of stress, anxiety, and depression. When someone gets upset, the reactions might include a feeling of nausea, loss of appetite, etc. Thus, some gastrointestinal conditions might improve with some therapies to reduce stress or when anxiety and depression are treated. Studies reveal that psychologically-based approaches could lead to greater improvement in the digestive symptoms as compared to conventional medical treatments alone.
Conclusion
Taking
good care of the digestive system is essential for overall health and well-being.
By following the above-mentioned simple yet effective tips, the smooth running
of the digestive system can be ensured by minimizing any potential health
risks.
These
tips on lifestyle modifications can help a lot in the process of achieving better
digestive health. However, you can
experiment with one method at a time and slowly keep adding more methods as you
continue to progress on your journey towards better digestive health.
Some
methods may seem easy to some people and some methods may seem not so easy to
some people. But believe me, these are the time-tested and scientifically
proven methods that are bound to give the desired results.
I wish you all the very best in your journey towards better digestive health.
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