Indigestion, nausea, heartburn, diarrhea, constipation, etc. are some of the occasional digestive symptoms that we experience. Most often these digestive symptoms occur for some time and go away. However, they can cause several digestive disorders if they occur frequently.
Making some lifestyle and diet changes can easily alleviate these digestive symptoms forever and improve your gut health.
Here are some of the best ways to improve your digestion and prevent digestive disorders naturally.
Try To Avoid Refined Food
The western diet is usually high in refined fat, food additives, and saturated fat and this may increase the risk of developing several digestive disorders. It is observed that food additives can cause inflammation in the gut, which may lead to several conditions, including leaky gut. Trans fat also causes some negative effects on your heart health.
The artificial sweeteners in low-calorie drinks and ice creams can also cause several digestive problems. Artificial sweeteners like xylitol and erythritol can cause bloating and diarrhea. They can also increase the number of harmful gut bacteria. When the number of gut bacteria increases, it will lead to digestive disorders and irritable bowel diseases like Crohn’s disease and ulcerative colitis.
Consume More Healthy Fat
One of the best ways to improve digestion is by adding healthy fats to your plant-based diet. Healthy fat can improve your digestion and helps you to feel more satisfied after a meal. Healthy fat also helps in absorbing the nutrients more efficiently.
Some recent studies are showing that omega-3 fatty acids can reduce the inflammation in your body and helps in reducing the risk of developing inflammatory bowel diseases. Chia seeds, flax seeds, nuts, etc. are some of the plant-based foods rich in omega-3 fatty acids.
Try To Manage Stress
Mental health problems like stress and anxiety can also affect your digestion. Many studies have shown that there is a link between stress and many digestive disorders like diarrhea, ulcers, inflammatory bowel diseases, constipation, etc. When you are feeling stress, the blood and energy needed for digestion are diverted away from your digestive system.
You need to manage stress for improving your digestion. Some studies have shown that meditation is a good away to alleviate stress and anxiety. Meditation has been shown to improve the symptoms of inflammatory bowel disease. You can also try deep belly breathing, yoga, jogging, etc. for stress management.
Drink Enough Water
Staying hydrated is one of the most effective ways to avoid constipation because low fluid intake is the most common cause of constipation. Most of the health experts suggest drinking 1.5-2 liters of water every day to prevent constipation. They also recommend reducing the intake of caffeinated fluids.
If you exercise strenuously or live in a warm place, you need to drink more than the recommended quantity of water. Non-caffeinated drinks and herbal teas are also a good choice to drink along with water. Eating fruits and vegetables high in water content is another way to increase your water intake.
Consume More Fiber
It is well known that fiber is very essential for proper digestion. Therefore, you need to include foods that have high fiber content in your diet. The soluble fiber adds bulk to the stool by absorbing water. The insoluble fiber helps the digestive tract to move everything. Legumes, nuts, and seeds are some of the great sources of soluble fiber.
A diet high in fiber content can reduce the risk of digestive disorders like hemorrhoids, ulcers, acid reflux, inflammatory bowel diseases, and diverticulitis. Another type of fiber called prebiotics feed the healthy gut bacteria and help in improving your digestion. Certain grains, vegetables, and fruits are high in prebiotics.
Chew Your Food Properly
One of the main reasons for indigestion is not chewing your food properly. You need to understand that digestion starts from our mouth. The function of teeth is to break down the food into smaller particles. This will help the digestive enzymes to break down the food particles better. When you chew your food properly, the stomach does not have to do extra work to convert the solid food into a liquid mixture.
Saliva is secreted from the salivary gland when you chew. Saliva helps in starting the digestive process by breaking down some of the fats and carbs in your food. Saliva acts as a fluid that mixes with the solid food in your stomach and helps it to smoothly pass into the intestines. Saliva can also prevent heartburn and indigestion.
Avoid Smoking And Drinking
Studies have shown that smoking can increase the risk of developing acid reflux. It can also lead to several other digestive disorders, including stomach ulcers. If you smoke cigarettes and suffer from any digestive issues, it is better to quit because it may help to improve the symptoms.
Alcohol can lead to acid reflux and heartburn because it will increase the acid production in your stomach. Alcohol consumption can also cause the bleeding of the gastrointestinal tract. Therefore, it is better to reduce alcohol consumption.