Dec 05, 2023
6 Best Ways To Boost Digestive Health
The importance of digestive health as a foundational aspect of our general wellness is becoming well-recognized. All aspects of health, including energy levels, mood, the condition of hair, skin, and nails, as well as immunity, are impacted by the extremely prevalent digestive disorders.
There are three main processes that makeup digestion: nutrient absorption, nutrient breakdown, and waste elimination.
IMPORTANCE OF HEALTHY DIGESTION
The breakdown of food into the nutrients that the body needs for energy, growth, and various physiological functions depends on proper digestion. Nutrient absorption may be ineffective if digestion is impaired, which may result in deficiencies. A strong immune system aids in the body's defense against illnesses and infections. A healthy gut helps with this. Through the gut-brain axis, the gut and the brain can communicate bidirectionally.
A healthy gut has a positive impact on cognition, mood, and mental well-being. By encouraging regular bowel movements and assisting the body in regulating appetite and metabolism, healthy digestion can help people manage their weight. Effective digestion aids in the body's natural detoxification process and prevents the accumulation of harmful substances. Constipation, bloating, gas, indigestion, and other digestive discomforts are less likely to occur with healthy digestion.
In this blog post, we'll look at a number of techniques that can help you have better digestive health.
1. FILL UP ON FIBER
Digestive fibre is essential for supporting regular bowel movements, preventing constipation and diarrhoea, and preserving a healthy gut microbiome, all of which support sound digestion.
Dietary fibre is a type of carbohydrate that can be found in plant-based foods but cannot be absorbed or digested by humans. Soluble and insoluble fibre are the two main types, and each has a unique impact on digestion.
Soluble fiber: This kind of fiber is soluble in water, holds water, turns gelatinous, and promotes the growth of probiotic microorganisms in the gut, which are crucial for a healthy digestive system and overall wellbeing. It also aids in preventing diarrhoea.
Oats, barley, mushrooms, chia and flax seeds, sweet potatoes, cucumbers, carrots, berries, legumes, ripe bananas, apples, pears, broccoli, split peas, soybeans, and almonds are all sources of soluble fiber.
Insoluble fiber: This kind of fiber is resistant to digestion in the upper gastrointestinal tract and does not dissolve in water. By encouraging regular bowel movements, insoluble fiber bulks up the stool, softens it, and aids in the prevention of constipation.
Wheat bran, corn bran, broccoli, cauliflower, brown rice, nuts, seeds, green beans, grapes, avocado, tomatoes, potato skins and leafy greens are all sources of insoluble fibre.
It's crucial to include a variety of fiber-rich foods in your diet on a daily basis for digestive regularity and overall health.
2. DRINK FLUIDS
The mucous membrane that lines the digestive tract and promotes the easy passage of food needs water to remain healthy. In order for nutrients from food to dissolve and be absorbed by the blood, water serves as a medium. Adequate hydration promotes healthier bowel movements and helps to maintain better stool consistency. Digestion enzymes that break down food into smaller pieces must be activated by water. Adequate water consumption can help to dilute stomach acid, lowering the risk of acid reflux and heartburn.
It's crucial to stay hydrated throughout the day by drinking enough water to support digestion and maintain general health. The general recommendation is to consume 8 to 10 cups of water each day.
3. GO EASY ON SPICE, SUGAR, FAT TO AVOID TUMMY TROUBLES
The balance of the good bacteria in the gut may be upset by a diet rich in sugary, fatty, and spicy foods, which may make conditions like irritable bowel syndrome (IBS) more likely.
High fat foods take longer to digest, which can lead to slow gastric emptying and suppress appetite, leading to feelings of fullness and bloating. Foods that are high in fat and spice can loosen the lower esophageal sphincter, allowing stomach acid to reflux into the oesophagus and cause heartburn and acid reflux. When eaten in large quantities, spicy foods can cause some people to experience diarrhoea by having a laxative effect.
4. REDUCE STRESS
Stress triggers a "fight or flight" response in your body, which diverts blood flow from non-essential processes like digestion. Food may move more slowly through the digestive tract and the secretion of digestive enzymes may be reduced as a result. The body's capacity to properly absorb nutrients can be impacted by ongoing stress, which over time can result in deficiencies. Bloating, gas, cramps, and discomfort in the abdomen are symptoms that can result from the digestive system becoming more sensitive to stress.
Chronic stress could increase stomach acid production, which could exacerbate conditions like acid reflux and heartburn. Stress can lead to binge eating which may also aggravate digestive discomfort.
5. GET GOOD SLEEP
Adequate sleep supports healthy gut motility, which is the movement of food through the digestive tract. Sleep deprivation can slow down gut motility, potentially leading to constipation and discomfort. Proper sleep helps regulate the production of digestive enzymes, which are essential for breaking down food and absorbing nutrients. Lack of sleep can disrupt this regulation and lead to improper digestion. Disrupted sleep patterns might negatively affect the diversity and balance of gut bacteria, potentially impacting digestion and overall gut health. Poor sleep quality can increase the risk of acid reflux and heart burn, can lead to insulin resistance and disrupt glucose metabolism, potentially affecting digestion and nutrient absorption. Chronic sleep deprivation can contribute to systemic inflammation, which leads to digestive disorders like inflammatory bowel syndrome.
6. TRY SUPPLEMENTS
Several supplements can be helpful to reduce indigestion and support digestive health.
Digestive Enzymes Supplement: A blend of digestive enzymes is provided in digestive enzyme supplements to boost your body's level of digestive enzymes and encourage healthy digestion. Foods like gluten, carbohydrates, lactose, and fibre that are difficult to digest are processed by a wide range of digestive enzymes. Multiple digestive disorders like constipation, bloating, indigestion, abdominal pain, and nausea are managed by digestive enzyme supplements.
Probiotic Supplements: Probiotic supplements contain a high potency selectively chosen probiotic blend for advanced digestive support. Probiotics help to restore the composition of the gut microbiome by promoting a healthy balance of gut bacteria. Probiotics ensure food is properly digested, protect from food allergies, and offer relief from constipation, bloating and gas.
Peppermint oil: Traditional remedies for indigestion, gas, bloating, and stomach discomfort include peppermint oil. It can ease digestive discomfort by relaxing the muscles in the digestive tract, facilitating the easy passage of gas.
In conclusion, maintaining good digestion involves more than just preventing post-meal discomfort. It involves promoting the general health, well-a being, and vitality of your body. Making thoughtful decisions about your eating habits, eating style, and lifestyle can have a significant impact on your digestive health and, in turn, your general quality of life.