Tips To Improve Digestion Naturally At Home
Photo by Dani Rendina on Unsplash
You are what you eat. Yes, this is true, but it’s your digestive system that is responsible for processing the food so your body can absorb the necessary nutrients. Today’s stressful schedules, however, leave less time for healthy cooking, making processed and prepared foods a more attractive option. In turn, people are now more prone to suffer from digestion-related ailments.
Here are ten simple remedies that can help you improve your digestion naturally.
Vegetables, whole grains and legumes. Though you may be consuming lots of vegetables and salads, your body might not be able to process them the way it should if you are lacking enough fiber from organic whole grains and legumes. Include all these foods in your diet every day.
Avoid all trans fats. Consuming trans fat increases the risk for conditions such as irritable bowel syndrome and ulcerative colitis. Trans fats get deposited in your adipose tissues, causing excessive weight gain. Trans fats are generally present in foods such as cookies, pizza, biscuits and cakes, those favorite comfort foods you might reach for when you are under stress or looking for something quick and convenient.
Drink plenty of water. Water is essential to the functioning of the body. It not only prevents you from becoming dehydrated, but also assists your digestive system to function efficiently. Aim for two quarts of water per day to prevent constipation and keep your digestive system clean.
Chew mindfully. The process of digestion begins in your mouth when you start chewing. Your saliva contains enzymes to help process your food so it can be more easily digested. Not enough chewing makes it difficult for the stomach to absorb nutrients. Try chewing softer food items 3 to 5 times and more dense foods at least 30 times prior to swallowing.
Detox. Increasing the consumption of green leafy vegetables, carrots, beetroot, blueberries, grapes, and freshly squeezed juices will help your liver to be able function better in detoxing your body. This is especially important if you consume alcohol on a regular basis.
Manage stress. Increased levels of stress lead to imbalanced hormones in the body, which impacts your metabolism — the breakdown of food into energy. Practices such as yoga, meditation or cardio exercises can help to lower stress. Consider giving more time to yourself and getting involved in activities you like, such as dancing, reading, painting, etc.
Add probiotics to your diet. There are more than 600 species of bacteria living in your digestive system that help in digestion, nutrient absorption, waste secretion and in the killing of the pathogenic microbes. However, unhealthy food, artificial sweeteners or other dietary toxins may decrease the concentration of these bacteria in the gut. Consuming probiotics or eating homemade yogurt may help to restore this bacterial flora.
Plenty of protein. The body is run by proteins, right from the formation of DNA and RNA. Proteins play a major role in carrying out all the vital functions of the body. A diet low in protein not only reduces metabolism but gives way to the onset of various health problems. Foods rich in proteins are almonds and other nuts, beans, broccoli, meat, milk and soy.
Take antibiotics with caution. Antibiotics not only kill harmful bacteria in your body, but also the vital flora in your microbiome, which can lead to an upset stomach or diarrhea. If antibiotics cannot be avoided, consume extra fluids and probiotics to restore the bacterial flora in the gut.
Maintain a steady eating schedule. People are so busy in accomplishing their goals these days, that they often skip meals and continue to work. Regularly missing meals negatively impacts your metabolism rate and eventually leads to mental and physical fatigue. Some simple changes in diet and lifestyle can do wonders to improve digestion or ask a doctor online for more in-depth information on digestion-related problems. A healthy mind lives in a healthy body.
Rodhi Sharma is a healthcare professional with extensive experience in writing for various health and wellness websites.