Do you experience bloating, gas, upset stomach, abdominal cramping, and discomfort after eating? From awkward gas to uncomfortable heartburn, everyone has digestive problems from time to time. Indigestion is a common problem, especially after big meals, but some people get this digestive problem very often. In our modern society, digestive problems have become a part of our daily routine. The most common issues linked to the digestive tract are diarrhea, constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and heartburn. These can be caused by numerous things, such as an unhealthy lifestyle, poor diet, a food sensitivity or even an infection. And just as there are several causes, there are several ways to help your digestive system work smoothly.
Here are few things you can do to help prevent digestive problems and improve your overall digestive health.
Eat High-Fiber Diet (Read More about Benefits of Dietary Fiber)
When it comes to digestive health, fiber is an important element. Fibre-rich foods not only digest easily but also benefits the healthy bacteria in the stomach that prevents digestive problems. Furthermore, it’s important to eat both types of fiber, as they help your digestive system in different ways. Insoluble fiber, also known as roughage, can’t be digested by the body and thus helps add bulk to the stools, and soluble fiber draws in water and can help avoid stools that are too watery. Excellent sources of insoluble fiber are wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes.
Drinking ample of water is good for your digestive health. We need water to digest solid food and absorb nutrients properly. Water also helps keep stools soft but solid and well-formed. Moreover, without water, the entire body’s performance decreases that can lead to dehydration and lower blood pressure that can cause constipation. It is recommended to drink eight glasses of water per day, and skip the sugary drinks. Added sugars can make digestion problems worse.
Eat more Frequent Meals
Many weight loss followers encourage eating smaller, more frequent meals to help increase metabolism and keep you from binging. This rule can also help prevent digestion problems. When you eat a big meal, your digestive system is burdened, and it may not be able to manage food as well as it should. This can cause indigestion from acids going back from the stomach into the esophagus. Such stomach overload may even cause gas, nausea, or vomiting. Therefore, it is recommended to consume five to six mini-meals a day that can aid promote complete good digestive health.
Add Probiotics to your Diet
Probiotics are the kind of healthy bacteria naturally present in your digestive tract. Good bacteria are essential to break down your food and keep you healthy. You can find probiotics and fiber in raw fruits, vegetables, whole grains, pickles, yogurt, and many fermented foods. These types of foods ease digestion, avoid constipation and keep you regular.
Pick Digestion-Friendly Foods
Your hectic schedules may mean you hit the drive-through or precooked counter. When you’re ordering, keep two “F” words in mind: fiber and fat. Fibre is your friend. It supports digestive health and can be found in various fruits and vegetables, as well as in beans, peas, and lentils. Fat can be your enemy, so eat it minimally, particularly when you’re on the go. Fat takes a long time to break down and digest, causing constipation, gas, and indigestion. Moreover, avoid spicy foods and drinks that are caffeinated or carbonated.
Eating your meals and snacks on a regular agenda can help keep your digestive system in top shape. It is recommended to sit down for breakfast, lunch, dinner, and snacks around the same time every day. Moreover, having dinner 3-4 hours before bed is a simple way to prevent digestive problems. Eating late and going to sleep directly cause acidity, indigestion, flatulence and weight gain as well.
What you eat, and the quality of your digestive health is tangled. Changing your diet habits is often the first recommended step to healthy digestive health. If you still continue to suffer digestion problems, it’s time to see a doctor.
What we eat determines how well our digestion works!
Disclaimer: All material on Hidoc.co is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.