Digestion plays a vital role in keeping your body healthy and a cleaner gut means disease-free life. A healthy, active digestive system breaks down the food enabling the body to absorb vital nutrients that play an important role in the growth and aid in various bodily functions.
In these days and times of unhealthy eating habits, many of us are dealing with various digestive disorders and stomach-related problems like bloating of the stomach, constipation, nausea, heartburn, flatulence and diarrhoea.
It is not uncommon to rely on digestive medicines while dealing with the above symptoms however, one can make a few lifestyle changes to improve digestive health tremendously.
Simple Solutions To Improve Digestion
Eat Plant Produce
Go for fresh produce plant foods that are abundant in fibre, which can regularize bowel movement, enhance digestion and lower the risk of gut problems. Gradually add more fibre to your regular meal plan and up the intake of water, as water helps in absorbing fibre and prevents acidic gases. Always stay away from processed and high-fat foods.
Choose Healthy Fats
A good diet containing a healthy amount of fat helps in the proper assimilation of fat-soluble nutrients. Healthy fats, such as omega-3 fatty acids, lower inflammation and reduce the risk of inflammatory bowel disease, such as IBS and ulcerative colitis.
Proper Hydration
Inadequate intake of fluids is the major reason behind constipation. Aim for at least 2-3 litres of water, including fruits and vegetables loaded with water as these foods help in promoting proper digestion. Limit caffeinated beverages and fizzy drinks as they increase the risk of stomach problems and heartburn.
Ease Stress
Stress can create major chaos in digestive health and is linked with peptic ulcers, constipation, diarrhoea and IBS. Stress hormone directly hinders the whole process of digestion. Alleviate stress by practising meditation, yoga and breathing exercise to enhance gut health.
Practice Mindful Eating
Mindful eating is the habit of focusing on all aspects of food and eating patterns. Eat slowly, chew thoroughly, and concentrate on your plate on how your food looks, aroma, consistency, temperature and overall flavour. This way of eating will ease common digestive issues like bloating, flatulence and indigestion.
Keep Moving
Being physically active and working out regularly is the best way to enhance digestive functioning. Regular workout improves digestion, reduce constipation, lowers inflammation and also reduce the risk of inflammatory disease.
Quit Bad Habits
A well-known fact is that bad habits like smoking, alcohol consumption and eating late night can hamper your digestive health and responsible for various digestive issues. Quit these habits and promote better digestion.
Frequently Asked Questions
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How Can I Improve My Gut Health?
Improving gut health involves nourishing the beneficial bacteria and creating a balanced gut environment. Here’s how:
Choose from a rich array of fruits, vegetables, whole grains, and legumes to feed gut bacteria.
Go for fermented foods like yogurt, kimchi, sauerkraut, and kombucha to boost good bacteria.
Add foods like garlic, onions, bananas, and asparagus to help feed beneficial gut bacteria.
Good hydration supports a healthy gut lining and aids digestion.
Avoid high-sugar, high-fat, and artificial additive-laden foods that disrupt gut flora.
Stress can negatively affect gut health, so practice relaxation techniques like meditation or yoga.
Being physically active supports gut motility and diverse microbial communities.
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How Do I Identify If My Gut Is Unhealthy?
Signs of an unhealthy gut include:
Bloating, gas, constipation, or diarrhoea.
Difficulty digesting certain foods or an increase in sensitivities.
Chronic fatigue or sluggishness.
Acne, eczema, or unexplained rashes.
Anxiety, depression, or brain fog due to the gut-brain connection.
Frequent infections or slow recovery from illnesses.
Persistent halitosis could signal poor gut health.
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Why Is My Gut So Weak?
A weak gut can result from several factors:
High intake of processed foods, sugar, and unhealthy fats can disrupt gut microbiota.
Stress impacts gut motility and bacterial balance.
Lack of dietary fiber deprives beneficial bacteria of nourishment.
Overuse of antibiotics kills good bacteria along with harmful ones.
Poor-quality sleep disrupts the gut’s circadian rhythm.
A sedentary lifestyle can slow digestion and weaken gut health.
Excess intake of alcohol or chronic smoking can damage the gut lining and alter microbiota composition.
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How Do I Reset My Gut Health?
Resetting your gut requires a combination of dietary and lifestyle changes:
Eliminate processed foods, added sugars, and inflammatory triggers.
Prioritize fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.
Introduce live cultures through supplements or fermented foods.
Fuel good bacteria with fibrous foods like oats, legumes, and artichokes.
Drink plenty of water to aid digestion and flush out toxins.
(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations
Tariq Aziz a, Nageen Hussain b, Zunaira Hameed b, Lin Lin a,
https://pmc.ncbi.nlm.nih.gov/articles/PMC10773664/
Gut Microbiota for Health: How Can Diet Maintain A Healthy Gut Microbiota?
Cinzia Ferraris 1,2,*, Marina Elli 3, Anna Tagliabue 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC7700621/
