Most common digestive problems are short term and easy to treat. These problems shouldn’t be neglected because a healthy gastrointestinal system is decisive for overall health and well-being.
Here are some usual and common digestive complaints you may face for some reasons:
- constipation,
- diarrhea,
- stomach ache,
- gas,
- heartburn,
- bloating,
- indigestion.
These problems may occur at some point throughout your life for various reasons such as the food and beverage you’ve consumed, stressful and depressive situations you’ve been in, and some lifestyle habits.
By the same token, if you pay closer attention to the food that you eat, and having a healthy lifestyle, you’ll prevent many of these problems. Diet and lifestyle changes can make a big difference in achieving a healthy digestive system.
Find 5 evidence-based ways to improve your digestion.
Put more fiber on your plate
If you choose to replace low-fiber foods with fiber-rich dishes, you’ll get numerous benefits. A well-balanced high-fiber diet may help you prevent various digestive problems, manage a healthy weight, lower cholesterol, keep your bowel movements regular, and improve cardiovascular health. Furthermore, fiber keeps you full for a long time and reduces the chance of overeating.
Select tasty fiber-rich foods such as.
>black beans, lentils,
>whole grain,
>fruits such as berries, peaches, oranges, apples, avocados, bananas,
>vegetables like broccoli, sweetcorn, carrots, beets,
>nuts,
>sweet potatoes,
>dark chocolate, etc.
If you want to change your diet and include more fiber, be mindful to increase fiber intake slowly.
Reduce fat in your diet
Fatty food can directly impact your digestive health. Hence, eating too many calory-rich foods can therefore lead to weight gain and obesity. Unlimited fat intake may cause weight gain if it exceeds energy expenditure. Avoid using fried or fast foods, fatty meats, salads, crackers and chips, fatty snacks, etc.
Stay adequately hydrated
It is important to drink plenty of water to stay hydrated year-round. Additionally, hydration is crucial to stay healthy and maintain the efficient function of every system in your body including digestive health. Besides, your body’s organs, cells, and tissues won’t fail to function properly when you drink more fluid. The recommended amount of fluid to drink is 1.5-2 liter. It’s worth mentioning that nothing can replace plain water for hydration. In the light of that, coffee, soda, and alcohol are not recommended.
Break bad habits
When you adopt some bad habits such as smoking, much caffeine, caffeinated beverages, it takes a lot of time to realize the damage they may make in your body. Thus, skipping bad habits can have a positive impact on your overall health, including the digestive system. Understand what triggers your bad habits and slowly make tiny changes.
Exercise regularly and manage stress
You may be busy, but you still need physical activity to stay healthy. Try jogging, running, swimming, dancing, or other exercising. Similarly, start doing yoga which is a group of physical, mental, and spiritual practices. Together with many health benefits, it can help prevent some digestive complaints. In addition, yoga is a stress-reducing activity. While stress, depression, and anxiety may be a reason for digestive system problems occurring.
Take care of your digestive health is an essential part of overall health and well-being. If you experience chronic digestive problems, see your doctor for advice and treatment. Feel free to contact us!
