Your health is directly related to what you eat and how you live your life. The health of an individual can be determined by a simple parameter which is the effectiveness of the digestive system. By taking a few steps towards a healthier diet and lifestyle, you can improve the way your digestive system functions and aid it to function more efficiently.
Here are a few tips to improve your digestive system;
Eat Plenty of Fiber:
You must be aware that a high-fiber diet can help with good digestion. Consumption of both soluble fiber and insoluble fiber is important. While soluble fiber such as oats, nuts, seeds, and legumes can absorb water and add bulk to the stool, insoluble fiber like wheat bran, whole grain and vegetables can help by acting like a brush which aids in keeping everything moving in the digestive tract.
Include Healthy Fats to Your Diet:
All fat is not bad, and you may require eating certain fats like omega-3 fatty acid for proper absorption of nutrients. Omega 3-fatty acids can be found in flaxseeds and walnuts.
Eat Small Meals Timely:
Maintaining proper eating timings can promote healthy digestion. Maintain a gap of 2-3 hours in between every meal. Distribute your entire day’s meal into smaller portions for breakfast, lunch, and dinner and in between snacks. Do not eat too much at once but eat a little every 2-3 hours. It will help your meal digest completely.
Chew Your Food:
Digestion does not start in your gut stomach, but it starts in your mouth. The teeth will break down food into smaller pieces which will then mix with the saliva and start the digestion process. The more you chew, you will produce more saliva which will aid in faster digestion hence your stomach has to do lesser work.
Stay Hydrated:
Drinking enough water is important to aid a healthy digestive system. If you have been incorporating fiber in your meal, drinking plenty of water will help create softer stools hence they can pass easily avoiding constipation.
Exercise Regularly:
An active body can keep the digestive system moving. If you have been suffering from constipation, then you will notice considerable changes as soon as you incorporate workout in your daily routine. Gravity and exercise will help the food move through the digestive system, and you can easily get rid of constipation.
Sleep Timely:
Sleeping late is associated with several types of physical ailments such as stress, weight gain, and indigestion. As we stay awake late in the night, we start feeling hungry hence this untimely smacking will get stored in the body as fat and increase weight. Sleeping late increases stress-related cortisol hormone which again disrupts the body metabolism, and it is the main reason why many of us put on weight. Such an imbalance of hormones and dysfunction of metabolism will ultimately lead to indigestion hence sleep timely every night.
Incorporate Probiotics into Your Diet:
Probiotics are just like the healthy bacteria present in your gut which helps in digestion. Probiotic breaks indigestible fiberstoaid in digestion, can enhance the absorption of nutrients and strengthen your immune system preventing bloating or formation of gas. You can take probiotic capsules or there are other sources of probiotic such as low-fat-yogurts. Consumption of Apple Cider Vinegar can also be beneficial as it contains 5 types of probiotics, but there is a possibility that the microorganisms may not be alive by the time you drink it but then it also contains prebiotics which can aid in nourishing the probiotic already existing in your gut.
The digestive system functions in a very simple manner and if you can just eat, exercise and sleep right, your digestive health will only improve for the better.
